Nutrition Strategies for Pre and Post Pregnancy

When you’re pregnant, you will likely need approximately an extra 200-400 calories a day. These calories should come from a variety of nutrient-dense foods—high in vitamin and minerals—including:

• Fruits, especially whole fruits. Watermelon, pineapple and pomegranate can help you stay hydrated, too.
• Protein-rich beans, lean meats, poultry and eggs
• Green leafy vegetables such as spinach, kale, chard, collards or other dark greens
• Avocados, wild salmon, yogurt
• Grains, cereals and breads fortified with folic acid
• Calcium, approximately 1,000-1,300 mg each day 

During pregnancy, the basic principles of healthier eating remain the same — get plenty of fruits, vegetables, whole grains, lean protein and healthier fats. However, a few nutrients in a pregnancy diet deserve special attention. 

• Folate is a B vitamin that helps prevent serious problems with the developing brain and spinal cord (neural tube defects). 
• Calcium supports healthy functioning of the circulatory, muscular and nervous system. Dairy products are the best absorbed sources of calcium. 
• Vitamin D works with calcium to help build the baby's bones and teeth. Fatty fish, such as salmon, is a great source of vitamin D. 
• Protein is crucial for the baby's growth throughout pregnancy. Lean meat, poultry, seafood and eggs are great sources of protein. 

• Iron needs are doubled during pregnancy. The body needs this iron to make more blood to supply oxygen to the baby. If the mother doesn’t consume enough iron during pregnancy, she could develop iron deficiency, anemia, develop headaches, or become fatigued. Lean red meat, poultry and fish are good sources of iron. Prenatal vitamins typically contain iron.

   

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• Women's Health