All You Need to Know About Pregnancy Dietary Needs

All content, materials and information here at An Eccentric Lifestyle are for informational purposes only. Any and all content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the eccentriclifestyle.com.

Pregnancy is an exciting time, but it also comes with its own unique challenges, particularly regarding nutrition. Eating a well-balanced diet during pregnancy is essential to ensure you and your baby receive the necessary nutrients for optimal health.

Here, we will discuss the vital nutrients needed for pregnancy and their importance:

1. Folic acid is one of the essential nutrients needed for pregnancy. It plays a vital role in the development of the neural tube, which later becomes the baby’s brain and spinal cord. The recommended dose for pregnant women is 600-800 micrograms of folic acid daily. Good sources of folic acid include green leafy vegetables, fortified cereals, and legumes.
2. Iron is necessary for the production of hemoglobin, which is responsible for carrying oxygen to the baby. The mother’s blood volume increases during pregnancy, and she needs more iron to support the growing fetus. Pregnant women need 27 milligrams of iron per day. Good sources of iron include red meat, poultry, fish, beans, and fortified cereals.
3. Calcium is essential for developing the baby’s bones, teeth, and muscles. If the mother does not consume enough calcium, the fetus will take calcium from the mother’s bones, which can lead to osteoporosis later in life. Pregnant women need 1,000 milligrams of calcium daily. Good sources of calcium include dairy products, leafy greens, and fortified foods.
4. Protein is critical for the growth and development of the baby’s tissues. Pregnant women need an extra 25 grams of protein per day. Good protein sources include lean meat, poultry, fish, beans, nuts, and seeds.
5. Vitamin D is another one that is important for developing the baby’s bones and teeth. It also helps the body absorb calcium. Pregnant women need 600 international units (IU) of vitamin D daily. Good sources of vitamin D include fatty fish, egg yolks, and fortified foods.
6. Omega-3 fatty acids are crucial for developing the baby’s brain and eyes. Pregnant women should consume at least 200-300 milligrams of omega-3 fatty acids daily. Good sources of omega-3 fatty acids include fatty fish, nuts, and seeds.

In addition to the nutrients discussed above, pregnant women should also consume a variety of fruits and vegetables to ensure that they are getting a wide range of vitamins and minerals. Eating a rainbow of colors when it comes to fruits and vegetables can help ensure that many different nutrients are consumed.

Additionally, staying hydrated by drinking plenty of fluids throughout the day, including water and tea, is essential for you and your growing peanut.

It is also recommended that expecting mothers should limit their caffeine intake to 200 milligrams per day, about one cup of coffee.

On the flip side, pregnant women need to avoid certain foods that may pose a risk. These include:

1. Raw or undercooked meat, poultry, and fish may contain harmful bacteria or parasites that can cause foodborne illness.
2. Certain types of fish: Some types of fish, such as swordfish, shark, and king mackerel, may contain high levels of mercury, which can harm the developing nervous system of the fetus.
3. Unpasteurized dairy products may contain harmful bacteria that can cause foodborne illness.
4. Raw or undercooked eggs may also contain harmful bacteria that can cause foodborne illness.
5. Processed foods: Processed foods may contain high levels of sodium, sugar, and unhealthy fats that can contribute to excessive weight gain and other health issues.

It is important to work closely with your medical professional to ensure that you are getting all that you need especially if you have specific medical conditions or dietary restrictions. For example, women who follow a vegan or vegetarian diet may need additional supplementation of vitamin B12, which is primarily found in animal products.

If you haven’t already, most experience some serious cravings, and with that, along with a growing baby, comes the weight gain.

We all hate the weight gain. I personally cringe every time I have to get on that evil scale. But the truth is weight gain is completely normal and to be expected. Healthy weight gain is crucial for both you and the baby. The weight gain recommended during pregnancy varies based on the mother’s pre-pregnancy body mass index (BMI). Women with a normal BMI should gain between 25-35 pounds during pregnancy, while women who are underweight or overweight may need to gain more or less weight.

Pregnancy can be so exciting! It can also bring on a whole host of emotions with the anticipation of a new chapter in your life. Sometimes, we just need a little guidance as we go through this journey. Listen to your gut, research, and make sure what you know is accurate and best practices for you and your baby. And best of all, enjoy the journey, celebrate the changes, and give yourself and those around you some grace when you cry over a commercial, get angry over the small things, and start to waddle.

Cause you know… hormones.

Explore our parent section to learn more about what goes on during pregnancy and beyond.