Because every pregnancy is different and every pregnant mother has specific needs during gestation, please consult with your OB-GYN doctor, midwife, Pre-natal Registered Dietician, or your Gestational Trained Dietitian. Below article is meant to inspire you to practice self-care. If you have any questions please consult your Pre-perinatal doctor, midwife, registered dietitian and gestational diabetes teams. This website’s articles are no replacement, or substitution for Pre-perinatal Medical care.

“Pregnancy is a very important time to be sure you are getting the best nutrition possible in order to help your baby grow and develop normally.

Your doctor, Pre-natal Registered Dietician, or your Gestational Trained Dietitian may give you a nutrition plan to follow throughout pregnancy and while breastfeeding. You may also receive a prescription for a vitamin and mineral supplement or a list of recommended nonprescription supplements.

Eating a variety of foods can help you get all the nutrients you need. Your body needs protein, carbohydrate, and fats for energy. Good sources of nutrients are:

• Unsaturated fats like olive oil and canola oil, nuts, and fish.
• Carbohydrate from whole grains, fruits, vegetables, legumes (peas, beans, and lentils), and low-fat milk products.
• Lean protein such as fish that are low in mercury, poultry without skin, low-fat milk products, and legumes.

Eating healthy foods during pregnancy is good for your overall health and for the health of your baby. You may already have a healthy diet, or you may need to make some changes to eat healthier.

Healthy Eating: Changing Your Eating Habits

Healthy Eating: Making Healthy Choices When You Shop

Healthy Eating: Cutting Unhealthy Fats From Your Diet

 

It’s also important to eat plenty of fruits and vegetables. These not only give you necessary nutrients but also help you get fiber. Planning your meals can help you add healthy foods to your diet.

Quick Tips: Adding Fruits and Vegetables to Your Diet

Meal Planning: Menu and Grocery List

Folic acid is a B vitamin. Taking folic acid before and during early pregnancy reduces the chance of having a baby with a neural tube defect or other birth defects.

• Women of childbearing age should get 0.4 mg (400 mcg) to 0.8 mg (800 mcg) of folic acid from fortified food, supplements, or a mix of food plus supplements. This amount is found in most once-a-day multivitamins.
• Women who are pregnant with twins or more should take 1 mg (1000 mcg) of folic acid daily.¹
• Women who have a family history of neural tube defects, who have had a baby with a neural tube defect, or who are on medicines for seizures should take additional folic acid: a daily dosage of 4 mg (4000 mcg) of folic acid is recommended. Do not try to reach this amount of folic acid by taking more multivitamins because you could get too much of the other substances that are in the multivitamin.

You will need twice as much iron in your second and third trimesters as you did before pregnancy. This extra iron supports the extra blood in your system and helps with the growth of the placenta and the fetus. Your iron requirements are slight during the first trimester of pregnancy, and taking iron supplements in the first trimester may aggravate morning sickness.

After the first trimester, take a daily supplement containing 30 mg of iron (most prenatal vitamins include iron). A woman with a multiple pregnancy is advised to take 60 mg to 100 mg of iron daily.¹ Iron supplements can cause an upset stomach and constipation. Taking your iron at bedtime may decrease the chance of stomach upset. Your body absorbs iron best in small amounts when you eat it with vitamin C, so you may want to take your iron throughout the day.

Calcium is needed for the development of the fetus’s skeleton. You can get enough calcium in your diet by eating or drinking 4 servings from the dairy (milk) group each day. Good sources of sources include:

• Greens (such as mustard and turnip greens), bok choy, kale, and watercress.
• Broccoli and cauliflower.
• Tofu that is “calcium-set.”
• Corn tortillas made with lime.
• Calcium-fortified orange juice.”

 

 

From-  WebMD Medical Reference from Healthwise

 

Follow the links below to find WebMD’s comprehensive coverage about getting the nutrition your baby needs, what foods to eat and avoid during pregnancy, and much more.

https://www.webmd.com/baby/tc/pregnancy-healthy-pregnancy-choices