Expectant moms know the adage: you’re eating for two now. Growing children need nutritional food to sustain their rapid growth, and that includes a child who may now be no bigger than your thumb. So does that mean you can scarf down two Big Macs now? You may now find yourself driven by pints of rocky road or bags of potato chips, but making healthy food choices is essential for your baby’s health and yours.
Healthy Pregnancy Musts
Health experts have concluded that there are nutrient musts every pregnant mother should include in her diet regularly. Growing babies—and mothers!—require the benefits provided by certain foods or supplements, now in slightly greater amounts:
- Folic acid, or folate: An essential pregnancy nutrient found in leafy greens, fortified breads and cereals, and supplements.
- Vitamin C: Found in strawberries, orange juice, and broccoli.
- Vitamin D: Found in cooked fish, milk, and fortified orange juice.
- Iron: Found in meat, lentils, beans, ad fortified breads and cereals.
- Iodine: Found in iodized salt.
Pregnancy websites are excellent sources for detailed descriptions on necessary nutrients, their functions, and ways to incorporate them into your diet. Natal vitamins provide additional nutrition. Speak to your doctor for advice on getting the right amount of nutrients; some women may have different needs than generally recommended.
Your Baby’s Health and You
Many of the food choices you make will affect the health of your baby. It’s important to know that large amounts of vitamin A, soft cheese, raw or undercooked egg and poultry, and alcohol should be avoided during pregnancy. And don’t forget that exercise! A healthy you will help your baby too.
