Protein
Protein is essential for a baby’s natural growth and proper development. It can be found in meat, poultry, fish, legumes, eggs, and dairy products. Choose lean protein sources and cook them thoroughly to avoid foodborne illnesses.
Fruits and Vegetables
Fruits and vegetables are always high in fiber, minerals, and vitamins. They’re an important part of a healthy diet for everyone, but they’re especially important for pregnant women. Eating a lot of both fruits and vegetables can help avoid constipation, a common problem during pregnancy.
Whole Grains
Whole grain foods are always a good source of fiber and other nutrients. They can help you feel full and may help reduce the risk of gestational diabetes. Look for whole-grain bread, cereals, and pasta, and make sure they’re made with 100% whole wheat or another whole grain.
Fatty Fish
Fatty fish like salmon, tuna, and sardines are good sources of omega-3 fatty acids. These nutrients are important for your baby’s brain and eye development. Aim for two servings of fish per week. If you are pregnant or breastfeeding your child, you should avoid fish that contain high levels of mercury, such as swordfish or shark.
Dairy Products
Dairy products are a wonderful source of common, necessary nutrients such as calcium and protein. They will help you meet your increased needs for these nutrients during pregnancy. Choose options such as low-fat or fat-free dairy products to reduce your intake of both saturated and trans fats and keep calories lower.
Prenatal Vitamins
Even if you consume a healthy diet, you may still need to take prenatal vitamins. These supplements can help you get the nutrients you need, like folic acid and iron. Talk to your qualified, and experienced healthcare provider about whether you need to take a supplement and which one is right for you.
Pregnancy is the time when you need to be extra careful about what you eat and drink. These guidelines can help you make the best choices for you and your baby. If you have any more questions for your doctor, feel free to call Columbus Women’s Care in Canal Winchester, OH to discuss your needs.
