Dairy Products: At least mg of calcium is needed daily to support a pregnancy. Calcium is essential for building strong teeth and bones, normal blood clotting, and muscle and nerve function.
Since your developing baby requires a considerable amount of calcium, your body will take calcium from your bones, if you do not consume enough through your diet which can lead to future problems, such as osteoporosis. Good sources of calcium include milk, cheese, yogurt, cream soups, and puddings.
Some calcium is also found in green vegetables, seafood, beans, and dried peas. You should consume at least 4 servings of dairy products daily. Prenatal Vitamins : Although the main source of vitamins and nutrients needed during pregnancy should come from your diet, a daily prenatal vitamin can help fill small gaps—just in case you unintentionally do not get enough key nutrients.
Prenatal vitamins should be taken up to three months before conception, if possible. Consult your healthcare provider about which supplement is best for you.
The following sample menu will give you some idea of what a pregnant woman should typically consume in a day for a healthy diet during pregnancy. Breakfast: Oatmeal cereal, banana, 1 slice whole wheat toast, 2 tsp jam, 1 cup skim milk Snack: 1 cup of yogurt, grapes Lunch: Turkey if deli meat , do not eat cold — heat to steaming to avoid Listeria and cheese sandwich on whole wheat bread, small bag potato chips, pear, and 1 cup skim milk Snack: Raw veggies and low-calorie dip Dinner: 4 oz chicken, 1 cup wild rice, 1 cup veggies, 1 cup skim milk Snack: fresh fruit or low-fat frozen yogurt Want to Know More?
Compiled using information from the following sources: Mayo Clinic Pregnancy and nutrition: Healthy-eating basics. Diet During Pregnancy. Typically, you will need to consume an extra calories a day. Having a diet high in fiber can also reduce the risk of developing complications associated with pregnancy, such as hemorrhoids and constipation.
A person needs more water- and fat-soluble vitamins during pregnancy and lactation. This includes folate , choline, and vitamins B12, A, and D, among others. Doctors typically advise people to take prenatal supplements before, during, and after pregnancy in order to maintain healthy nutrient levels and support their bodies through postnatal recovery.
Iron makes up a significant part of hemoglobin. Hemoglobin is the oxygen-carrying pigment and main protein in red blood cells. To make the additional hemoglobin in this blood, the body needs more iron.
Also, if anemia develops later in the pregnancy, there is a higher risk of the person losing blood when they give birth. The following foods are rich sources of iron:.
There is no known safe amount of alcohol during pregnancy. It is safest to drink none at all. Alcohol in the blood passes to the fetus via the umbilical cord, and too much exposure to alcohol can seriously undermine fetal development. Also, there is a risk that the baby will develop a fetal alcohol spectrum disorder. This can result in vision or hearing problems, issues with attention, and low body weight, among other complications.
Consuming too much caffeine during pregnancy is associated with an increased risk of miscarriage, fetal development issues, and a low birth weight. A caffeine intake as low as — milligrams mg per day could have a negative effect on fetal development. The underlying reasons for this remain unclear.
Many foods and drinks other than coffee contain caffiene. Examples include some sodas, energy drinks, chocolate, and teas. Some cold and flu remedies also contain caffeine. A doctor, nurse, or pharmacist can provide more guidance about which medicines are safe. We give more information below. However, these are only recommendations. A doctor can can provide specific targets for each person based on their health. A person needs more of almost all the water- and fat-soluble nutrients during pregnancy.
As a result, medical professionals recommend taking prenatal supplements before, during, and after a pregnancy to support health and recovery. A well-rounded prenatal supplement contains all the necessary nutrients. Be sure to cook sprouts thoroughly. It's unclear how much caffeine use during pregnancy is safe.
Your health care provider might recommend avoiding caffeine, if possible, or limiting the amount of caffeine in your diet to less than milligrams mg a day during pregnancy. For perspective, an 8-ounce milliliters, or mL cup of brewed coffee contains about 95 mg of caffeine, an 8-ounce mL cup of brewed tea contains about 47 mg and a ounce mL caffeinated cola contains about 33 mg.
There's little data on the effects of specific herbs on developing babies. As a result, avoid drinking herbal tea unless your health care provider says it's OK — even the types of herbal tea marketed specifically for pregnancy to pregnant women.
No level of alcohol has been proved safe during pregnancy. The safest bet is to avoid alcohol entirely. Consider the risks. Drinking alcohol during pregnancy leads to a higher risk of miscarriage and stillbirth.
Drinking alcohol may also result in fetal alcohol syndrome, which can cause facial deformities and intellectual disability. If you're concerned about alcohol you drank before you knew you were pregnant or you think you need help to stop drinking, consult your health care provider.
There is a problem with information submitted for this request. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health. Error Email field is required. Error Include a valid email address.
To provide you with the most relevant and helpful information and to understand which information is beneficial, we may combine your e-mail and website usage information with other information we have about you. If we combine this information with your PHI, we will treat all of that information as PHI, and will only use or disclose that information as set forth in our notice of privacy practices. You may opt-out of e-mail communications at any time by clicking on the Unsubscribe link in the e-mail.
Our Housecall e-newsletter will keep you up-to-date on the latest health information. Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission. Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below.
A single copy of these materials may be reprinted for noncommercial personal use only. Here are the high mercury fish to avoid :. Plus, salmon is one of the very few natural sources of vitamin D, which is lacking for most of us. Those incredible, edible eggs are the ultimate health food , as they contain a little bit of almost every nutrient you need. A large egg contains about 80 calories, high-quality protein, fat, and many vitamins and minerals.
Eggs are a great source of choline , a vital nutrient during pregnancy. A single whole egg contains roughly milligrams mg of choline, which will get you closer to the current recommended choline intake of mg per day while pregnant though more studies are being done to determine if that is enough.
Here are some of the healthiest ways to cook eggs. Try them in spinach feta wraps or a chickpea scramble. Benefits include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium. Adding in servings of green veggies is an efficient way to pack in vitamins and fend off constipation due to all that fiber. Vegetables have also been linked to a reduced risk of low birth weight. Lean beef, pork, and chicken are excellent sources of high-quality protein.
Iron is an essential mineral that is used by red blood cells as a part of hemoglobin. This is particularly important during your third trimester. Low levels of iron during early and mid-pregnancy may cause iron deficiency anemia, which increases the risk of low birth weight and other complications. It can be hard to cover your iron needs with meals alone, especially if you develop an aversion to meat or are vegetarian or vegan. Pro tip: Pairing foods that are rich in vitamin C, such as oranges or bell peppers, along with iron-rich foods may also help increase absorption.
Toss some vitamin C-rich tomato slices on that turkey burger or whip up this steak and mango salad. Berries hold a lot of goodness in their tiny packages like water, healthy carbs, vitamin C, fiber, and antioxidants. Berries have a relatively low glycemic index value, so they should not cause major spikes in blood sugar.
Berries are also a great snack, as they contain both water and fiber. They provide a lot of flavor and nutrition, but with relatively few calories. Some of the best berries to eat while pregnant are blueberries, raspberries, goji berries, strawberries, and acai berries.
Check out this blueberry smoothie for some inspiration. Unlike their refined counterparts, whole grains are packed with fiber, vitamins, and plant compounds. Think oats, quinoa, brown rice, wheat berries, and barley instead of white bread, pasta, and white rice. Some whole grains, like oats and quinoa , also contain a fair amount of protein.
They also hit a few buttons that are often lacking in pregnant people: B vitamins, fiber, and magnesium. Avocados are an unusual fruit because they contain a lot of monounsaturated fatty acids.
0コメント