Nutrition Guidelines for Pregnancy

When you are pregnant, you need to eat more nutritious foods to support your baby’s growth and development. A healthy, balanced diet during pregnancy should include foods from all food groups, such as fruits, vegetables, grains, proteins, and dairy.

Here are some tips for eating for two during pregnancy:

1. Eat a variety of foods: Eating different kinds of foods will help you and your baby get a range of essential nutrients.
2. Take folic acid: Folic acid is a key nutrient for fetal development, and you should get at least 600 micrograms per day. You can get folic acid from leafy green vegetables, fortified grains, and supplements.
3. Drink fluids: It is important to drink enough fluids during pregnancy to support the increased blood volume and to help prevent constipation. Aim to drink at least 8-12 cups of fluids per day, including water, milk, and juice. A healthy, balanced diet during pregnancy is important.
4. Iron: Is needed for the production of red blood cells and is important for both you and your baby. You should get at least 27 milligrams of iron per day. You can get iron from red meat, poultry, seafood, beans, and fortified grains.
5. Calcium: Is important for the development of your baby’s teeth and bones, and you should get at least 1,000 milligrams per day. You can get calcium from dairy products, leafy green vegetables, and fortified products such as orange juice.
6. Protein: Is essential for fetal growth and development, and you should get at least 71 grams per day. You can get protein from meat, poultry, seafood, beans, and tofu.