5 Ways to Eat Healthy During Pregnancy
Follow these tips to eat right for you and your baby!
Protein is essential for its amino acids, which is a building block for tissue. Get around 75 grams of protein each day through lean meats such as beef, chicken, and pork, as well as eggs and milk. Non-meat options include tofu and peanut butter. The body’s need for protein increases especially during the second and third trimesters of pregnancy.
Calcium helps build bones, and women are advised to consume 1,000 milligrams each day during pregnancy. Salmon, spinach, and milk are plentiful sources of calcium. In addition, salmon and milk contain vitamin D, which also helps build stronger teeth and bones.
The intake of folic acid helps prevent spinal cord defects such as spina bifida. Women are advised to increase folic acid intake to between 0.4 and 0.8 milligrams before conception and during pregnancy. Bread, rice, and pasta are rich in folic acid, as well as citrus fruits and leafy greens.
Iron is necessary in blood to carry oxygen, and expectant mothers need extra iron to deliver oxygen to the baby. 27 milligrams of iron is recommended each day, and iron-rich foods include lean meats, spinach, and other leafy greens.
Studies by the National Institute of Health suggest that eating organic produce may lead to reduced risk of hypospadias, a urogenital defect among newborn males. Sticking to organic food also reduces exposure of mothers and their babies to harmful pesticides.