Health Foods for Pregnant Women

During pregnancy a woman needs health foods to provide good nutrition for two individuals. The growing baby gets all its nourishment from its mother through the umbilical cord. If the pregnant women are lacking in any nutrients their babies might lack them too.

However, it doesn’t mean that a pregnant woman should eat for two. Her digestive system changes and becomes more efficient at absorbing certain nutrients. Generally, pregnancy can progress well with only very small increase in protein, carbohydrate, fat, vitamins and minerals. While a non-pregnant woman needs health foods with approximately 2100 calories per day, a pregnant woman needs approximately 2500 calories per day, with about 10 percent of energy should come from protein, 35 percent from fat, and 55 percent from carbohydrates. In fact, most of the additional nutrient needs can be met by eating a well-balanced and varied diet.

Health foods for pregnant women should include all of the food groups. The daily intake should include at least five servings of vegetables and fruit for vitamins, minerals and fiber; six servings of grain, pasta, potatoes, breads and cereals, preferably wholegrain for carbohydrates; three servings of milk or dairy products, preferably reduced or low fat for protein and extra calcium; two servings of lean meats, chicken, fish (at least two servings a week, including one of oily fish), eggs, beans, peas and lentils for protein, zinc and iron; and not too many fat-rich foods.

An expecting mother should also drink at least 6-8 glasses of fluids every day and very little or no alcohol. Extra fluid may be needed during hot weather, after activity, or in cases of vomiting or constipated. Water, reduced or low fat milk, diluted fruit juices or fresh coconut juices are the best choices.

Health foods choices for pregnant women should also contain vitamins and minerals essential such as:

Folic acid

Also known as vitamin B9, it is important during pregnancy for the creation of the baby's nervous system, blood cells and new tissue and for the immune system. Health foods containing folate – the natural form of folic acid – are barley beans, fruit, green vegetables, lentils, peas, brown rice, fortified bread and breakfast cereals. A daily intake of 400 microgram folic acid supplement is recommended for two months before conception and three months into pregnancy.

Iron

This mineral is vital for expectant mom and her baby to avoid anemia. Pregnant women need more iron to produce all the blood needed to supply nutrition to the placenta. Apple, carrot, strawberries and peach juices, green vegetables such as broccoli and spinach, and whole meal bread are health foods rich in iron. It is often recommended that all pregnant women take a daily iron supplement from the 20th week of pregnancy.

Zinc and Calcium

These minerals are also needed for the development of the embryo. Extra calcium is needed for the baby's growing bones and teeth, as well as the mothers’.