As a nutritionist, mom of three and author of a book on pregnancy nutrition, “Feed the Belly,” one of the most common questions I get is, “What should I eat to make sure my baby is healthy?” That’s why, in honor of Pregnancy Awareness Month, I’m highlighting the top five nutrients women should eat for a healthy pregnancy.
In addition to these nutrients, it’s wise to eat a varied diet based on whole foods, with an emphasis on fruits, vegetables, nuts and seeds, whole grains, dairy foods, beans and other lean sources of protein. So read up, and then eat up for a healthy pregnancy!
Omega-3 DHA
Whether it’s fear of mercury or a distaste for fish, many pregnant women steer clear of seafood during pregnancy, but that’s not a great move. Not only is seafood great for mom’s health, it’s also vital for her growing baby’s brain. In fact, research by the Food and Drug Administration has shown that when mom eats the recommended two to three servings (8 to 12 ounces) of seafood a week, her baby gains about 2.6 IQ points.
[See: How to Cope With Gestational Diabetes.]
During the last trimester, a baby’s brain and nervous system go into an intense period of growth and development, requiring 65 milligrams daily of DHA (docosahexaenoic acid), a type of omega-3 found in fatty fish. Once baby is born, the need for DHA continues, and moms can either deliver it via breast milk or formula that contains the fatty acid.
Still worried about mercury? Experts agree that eating the recommended amount of seafood far outweighs any potential risk.
Currently, pregnant women are only, on average, eating a half serving of fish per week, which is not even close to the recommended amount. Even if you’re not a huge fan of the stuff, it’s super important to eat it. In addition to salmon, anchovies, sardines, cod and scallops, albacore tuna is another fantastic source of DHA. Tuna sandwiches are great, but you can also try tossing albacore tuna with pasta and fresh veggies, or serve it on crackers for an afternoon snack. Eat it however you like — just make sure you get enough of it. Your super smart baby will thank you someday.
Folic acid
If you’ve been thinking about getting pregnant for a while, it’s likely you’re already familiar with this B vitamin, and you may already be taking a supplement. That’s wise because about 50 percent of women get pregnant without planning to and folic acid is vital to the development of your baby’s spinal cord and spinal nerves. Deficiencies can result in a baby being born with neural tube defects, including spina bifida. If you’re trying to get pregnant, make sure to start taking a folic acid supplement with at least 400 micrograms of the vitamin, because the neural tube is formed during the first month of pregnancy.
You can get folate — the naturally occurring form of the vitamin — from foods including oranges, asparagus, lentils, spinach, papaya, wheat germ and fortified cereal and bread. Your doctor will also prescribe a prenatal multivitamin for you that contains 600 to 800 mcg of folic acid to take daily.
Here’s another plug for folate: Low levels are associated with depression. It’s unclear whether a lack of folate causes depression or vice versa, but either way, it’s smart to make sure you’re getting the recommended amount.
Choline
This nutrient still hasn’t reached superstar status, but it should, because it’s essential to a healthy pregnancy. Choline is important for baby’s brain development and prevention of birth defects. It may also help your child’s memory and ability to learn in the future, and play a preventive role in mental illness. For moms who get adequate amounts of choline, there’s a decreased risk of breast cancer, plus lower levels of the amino acid homocysteine, which is linked to a lower incidence of heart disease, cancer and cognitive decline.
[See: The Fertility Preservation Diet: How to Eat if You Want to Get Pregnant.]
Pregnant moms need 450 mg of choline per day, and if you breast-feed, the requirement increases to 550 mg. The best sources are eggs — with the yolk — wheat germ, beef and pork. Other common foods that contain the nutrient are salmon, Brussels sprouts, cauliflower, milk, yogurt, spinach, almonds and milk chocolate.
You won’t find choline in most prenatal vitamins. So if you think your diet is lacking, talk to your doctor about taking a supplement.
Iron
Get this: Your blood volume increases 50 percent during pregnancy. That’s a whole lot, which is why your iron requirement goes from 18 mg per day to 27 mg. To put this in perspective, a 6-ounce sirloin steak has 3.5 mg of iron, and a chicken breast has 2 mg. So this is definitely a nutrient that you need to focus on to get enough. In fact, iron-deficiency anemia is very common in pregnancy and affects 15 to 25 percent of moms-to-be. Anemia can make you feel even more tired and short of breath than you normally would while carrying a child. If left untreated, anemia can lead to low birth weight and preterm birth.
Iron is essential during pregnancy because it’s required to make red blood cells, which bring oxygen to all the muscles and tissues in your body; these cells are also tasked with ferrying oxygen to your baby via the placenta. Your prenatal vitamin will contain about 27 to 30 mg of iron, but try to get another 12 to 14 mg from your diet. Iron can be hard to absorb, especially from plant sources. You can boost absorption by eating iron-rich food with vitamin C-rich foods, such as citrus fruits, Brussels sprouts, bell pepper and strawberries.
In addition to animal protein, you can also get iron from pulses — beans, legumes and dried peas — dark leafy greens, dried apricots and fortified oatmeal.
Calcium
Most women don’t get enough calcium. The requirement doesn’t change when you get pregnant — it’s still 1,000 mg — but it’s even more vital that you get that amount. In addition to keeping your bones and teeth strong, it’s also required to get your little one’s bone structure off to a great start. Junior will take the calcium from wherever he can, and will pull from your bones and teeth if you don’t get enough calcium in your diet. This can lead to issues with bone health down the road.
Dairy is an awesome source at 200 to 400 mg of calcium per serving, but you can also find calcium in plant-based foods. Spinach, fortified cereal, Swiss chard, kale, broccoli, black beans, dried figs, tahini, almonds and tofu are all great sources.
You can only absorb about 500 mg of calcium at a time, so make sure to sprinkle your diet with calcium-rich foods.
[See: The Best and Worst Exercises for Pregnant Women.]
Let’s celebrate all those moms-to-be who are working hard to take care of themselves and their babies! By eating foods rich in the nutrients you need, you’re not just helping to ensure a healthy pregnancy, you’re also setting your little one up for a healthy start once they enter the world.
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The Top 5 Nutrients for a Healthy Pregnancy originally appeared on usnews.com
