Expert Information for Parents On-Line
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GOOD NUTRITION DURING PREGNANCY

INFOPARENTS.COM: Getting the nourishment you and your baby need is simply a matter of making good eating choices. No single food-source can give you all the protein, vitamins and minerals you need. But by choosing a balanced variety of nutritious foods, you can enjoyably satisfy your needs through the course of the day. Consider the nutritional value of the foods you eat and plan a balanced diet. Remember that during pregnancy you need extra amounts of various nutrients, especially iron, calcium, folic acid, and protein.

Protein is a building block for growth. So during pregnancy you need increasingly more protein. Good sources of protein include lean meats, poultry and fish which also supply other hard-to-get nutrients, such as iron, B vitamins and trace minerals. Dried beans, lentils, nuts, eggs, and cheese, are also high in protein. Each day you should eat at least two servings of meat or these other protein-rich foods. A well planned vegetarian diet, especially if it contains dairy products, can meet the needs of pregnancy.

Iron is essential to support the increased volume of maternal blood and to prevent anemia. Especially during the last six months of pregnancy, your need for iron almost doubles, increasing from 13 to 23 milligrams per day. Iron is found in some fruits, vegetables, cereals and eggs, but iron from meat, fish and poultry is more easily absorbed. Even with a well-balanced diet, you'll probably need a supplement. For details you should consult a health care professional.

Calcium is a mineral needed to maintain bones and teeth and regulate nerve and muscle activity. Calcium is necessary for the baby's growth, but it's also important to meet your own needs, especially if you're younger than 30, as your own bones are still developing. During pregnancy, daily calcium needs increase by 500 milligrams to 1300 milligrams, for a total daily need equal to a litre of milk. Go for low fat varieties of milk and other dairy products. And if you have an aversion to milk, other good sources include tofu; salmon; and some green vegetables, such as broccoli. If you don't drink milk and you spend little time outdoors, you may need extra Vitamin D.

High-fibre foods such as fresh fruits and vegetables, whole-grain breads and cereals are also important. Foods high in fibre stimulate the intestinal muscles, and are especially useful in alleviating constipation and haemorrhoids which many mothers experience in the later stages of pregnancy.

Your health care professional may recommend vitamin supplements to complement a well-balanced diet.

This answer is provided by Infoparents.com, Expert Information for Parents On-Line, for more parenting resources and information please visit www.infoparents.com


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The information provided above is designed to be an educational aid only. It is not intended to replace the advice and care of your health and/or allied health professional, nor is it intended to be used for medical diagnosis or treatment.
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