Healthy eating during pregnancy is critical to baby’s growth and development. In order to get the nutrients you need, you must eat from a variety of food groups, including fruits and vegetables, breads and grains, protein sources and dairy products.
Typically, you will need to consume an extra 300 calories a day.
Fruits and Vegetables:
Fruits and vegetables contain many important nutrients for pregnancy especially, Vitamin C and Folic Acid. Pregnant women need at least 70 mg of Vitamin C daily, which is contained in fruits such as oranges, grapefruits and honeydew, and vegetables such as broccoli, tomatoes, and sprouts.
In order to prevent neural tube defects, 0.4 mg of folic acid per day is recommended. A good source of folic acid can be found in dark green leafy vegetables (other sources of folic acid include legumes). You should have at least 2-4 servings of fruit and 4 or more servings of vegetables daily
Breads and Grains:
Whole grain and enriched products provide important nutrients such as iron, B Vitamins, fiber and some protein, even. You can get the required amount of folic acid from fortified bread and cereal.
Protein:
Meat, poultry, fish, eggs, and beans contain the protein, B vitamins and iron needed in pregnancy
Dairy Products:
At least 1000 mg of calcium is needed daily to support a pregnancy. Good sources of calcium include milk, cheese, yogurt, cream soups, and puddings.