Prenatal Nutrition

Prenatal Nutrition

It is essential to mothers-to-be to take care of themselves and their new babies. In order for the baby to get the proper nourishment for growth and development, there are simple and easy ways to ensure the best health for your pregnancy and baby.

Take a prenatal supplement every day

Prenatal vitamins and minerals  provide essential vitamins, such as folic acid, iron, zinc, iodine, vitamin D, calcium, and vitamin A, are all essential vitamins and minerals that your baby needs.  Studies have indicated that folic acid prevents neural tube defects, which is most important in the first few months of your pregnancy when your baby is developing their spinal cord and brain.  The newest recommendations are to take Omega 3 vitamins in addition to the prenatal vitamin to enhance your baby’s brain and eye development.

Watch your weight

Mothers-to-be need to consume only 300 extra calories a day to support their baby’s development (that’s the equivalent of a container of yogurt and a piece of fruit). Women of normal weight should gain 25 to 35 pounds while they’re pregnant; overweight ones will need to add only 15 to 25. If you’re underweight, your doctor will likely advise you to put on between 28 and 40 pounds depending on your pre-pregnancy weight.  Patients with twins need to gain a minimum of 35 pounds.

Eat a variety of foods

It is essential for the mother-to-be to eat a variety foods from the food pyramid. Each day, aim to eat between 6 and 11 servings of whole-grain or fortified breads, cereals, rice, and pasta; at least 3 vegetables and 2 fruits; 3 to 4 protein foods, such as meat, fish, and dried beans; and 3 to 4 servings of low-fat milk, yogurt, or cheese.

Limit your fat intake.

Fat should account for no more than 30% of your daily calories. Mothers-to-be need to be especially light on high-fat foods like butter, sour cream, salad dressings, and gravies.

Drink plenty of fluids.

Pregnant mothers need to drink at least 8 to 10 cups of liquids a day. Water is best, and mothers should limit the amount of juice a day due to the amount of extra calories that can add unwanted weight.  Also, caffeinated beverages need to be limited..

Originally published in the March 2003 issue of Child magazine.

All content on this Website isfor informational purposes only. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others