Nutrition Basics For a Healthy Pregnancy

Healthy eating habits should start before conception and remain a standard during your pregnancy. Part of healthy eating is a "whole food" diet versus a "processed food" diet. Whole foods are found in the fresh produce and meat sections while others are located in the organic and health food aisles. Most food items needed for a healthy body do not come in a can, box or package.

Protein is one of the most important nutrients in pregnancy. Protein can be obtain by eating beef and chicken but be label wise and look for antibiotic-free and hormone-free meat. Grass fed beef is usually higher in omega essential fatty acids. Eggs are wonderful but look for the organic label. Dairy products contain protein along with soy products. Protein can be found in fish but limit servings due to mercury concerns.

Folic acid can be found in whole grains, dairy and nuts but supplementation is a great way to know you are getting what your body needs. It is important to get sufficient folic acid to support your baby's developing brain and spinal cord.

Your developing baby has calcium needs that supplement your calcium needs. It is important that you both get sufficient calcium for the health of both Mom and baby. Good sources of calcium are low-fat dairy products, calcium-fortified products (e.g., orange juice and soy milk), dark leafy vegetables, tofu, dried beans, and almonds.

During your pregnancy, you need enough iron for healthy fetus development. A pregnant woma

needs iron to make red blood cells and ensure her body has enough oxygen for functioning well. Iron can be found in raisins, bran, nuts, eggs, wheat germ, and red meat.

Leafy greens, legumes, beans and fruits provide fiber and other essential nutrients. You can also consume whole-grain breads, cereals, and pasta.

Pregnancy is no time to skimp on calories or continue a diet plan. In fact, you will need to consume extra calories later in your pregnancy as your baby grows. Focus on foods that give you all the nutrients for keeping both you and your baby healthy throughout the pregnancy.

The National Women's Health Information Center at womenshealth.gov and the International Chiropractic Pediatric Association at icpa4kids.com offer more information on pregnancy and nutrition.

This content is informational and for general use only. It is not intended as a substitute for medical advice, diagnosis, or treatment. Consult your healthcare provider about nutrition and a healthy pregnancy.

Dr. Mary Beth Minser is a healthcare professional with over 20 years of experience. Dr. Minser is co-creator of OurVSN a social network site http://www.ourvsn.com bringing families together for good health, distance caregiving, and aging independently. Start tracking your health today. Dr. Minser writes about health and wellness on her blog, Living Well by Dr. Minser, at http://www.docminser.com

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