What Food Is Best For Pregnant Women?

Pregnancy Nutrition Basics

When you’re pregnant, proper nutrition is essential for both you and your baby. Eating a healthy, balanced diet is the best way to get the vitamins and minerals you need for a healthy pregnancy. During the nine months of your pregnancy, you should try to eat a variety of foods from each food group each day. This includes fruits, vegetables, whole grains, dairy, protein, and healthy fats. Eating a variety of foods can help ensure that you and your baby get the nutrients you need. Vitamins and minerals like folate, iron, calcium, and vitamin D are especially important to get enough of during pregnancy.

Foods To Avoid During Pregnancy

In addition to eating the right foods, it’s important to avoid certain foods during pregnancy. These foods can increase your risk of foodborne illness that can make you and your baby sick. Examples include raw fish and shellfish, raw or undercooked meat and poultry, unpasteurized milk, soft cheeses, and deli meats. It’s also important to avoid foods with partially or fully cooked eggs, as these may contain salmonella bacteria. It’s best to avoid eating certain types of fish, including shark, swordfish, king mackerel, tilefish, and tuna. These types of fish can contain high levels of mercury, which can be harmful to your baby.

Getting Enough Calories During Pregnancy

One of the most important aspects of eating for two is making sure you get enough calories. The amount of additional calories you need to eat during pregnancy depends on your weight and activity level. Generally, pregnant women should aim to eat about 300 extra calories per day during their second and third trimesters. Eating too few calories can lead to inadequate nutrient intake and can be harmful to your baby. On the other hand, eating too many calories can lead to excessive weight gain during pregnancy.

Powerful Pregnancy Superfoods

In addition to avoiding certain foods, there are certain types of foods that are especially beneficial during pregnancy. These are known as “superfoods.” Superfoods are foods that are rich in vitamins, minerals, and other nutrients that can have a positive effect on your health. Examples of superfoods for pregnant women include salmon, leafy greens, yogurt, eggs, beans, and sweet potatoes. Eating these types of foods can help ensure that you and your baby get the nutrients you need for a healthy pregnancy.

Nutrient Supplements During Pregnancy

In addition to eating a healthy, balanced diet, it’s important to take a prenatal vitamin or mineral supplement during pregnancy. Prenatal vitamins are specifically designed for pregnant women and can help ensure that you and your baby get the nutrients you need. Many prenatal vitamins contain folic acid, iron, and calcium, which are especially important for pregnant women. Your doctor can help you decide which prenatal vitamin or mineral supplement is best for you.

The Bottom Line

Eating a healthy, balanced diet is essential for a healthy pregnancy. Eating a variety of foods from each food group each day can help ensure that you and your baby get the nutrients you need. In addition to eating the right foods, it’s important to avoid certain foods that can increase your risk of foodborne illness. Eating certain types of superfoods can also be beneficial during pregnancy. Finally, it’s important to take a prenatal vitamin or mineral supplement to ensure that you and your baby get the nutrients you need.