Parentpedia

What Experts Say

What Experts Say

Though you may think you can get away with eating anything you want, good nutrition is especially important during pregnancy (you knew that already). To maintain overall good nutrition while you are pregnant, you need to eat a healthy diet that is low in sugar, processed and fatty foods, and high in fresh vegetables, raw fruits, whole grains, and calcium and protein-rich foods.

The U.S. Department of Agriculture's Center for Nutrition Policy and Promotion has detailed guidelines about the optimal diet for your pregnant self and an on-line program where you can enter personal information and get detailed feedback about what you should be eating.

According to the Mayo Clinic, during pregnancy your body needs:

• 27 milligrams of iron daily — to make hemoglobin, a protein in red blood cells that carries oxygen. Good sources of iron include: beans, spinach, red meat, and dark meat turkey.
• 1 milligram of folic acid daily — to help the neural tube, the part of the fetus that will become the spine and the brain, develop properly. Good sources of folic acid include: spinach, beans, asparagus, oranges, and meat.
• 71 grams of protein daily — to make blood and build the baby's tissue and muscle. Good sources protein include: cottage cheese, milk, eggs, peanut butter, and poultry.
• 1,000 milligrams of calcium daily — to help make the baby's teeth and bones. Good sources of calcium include: dairy products like milk and yogurt, spinach, and salmon.