Planning a Healthy Pregnancy Diet

When you’re pregnant, everything you do either contributes to you and your baby’s health or is a missed opportunity to have done something positive for both of you. You can make a big difference in your health and in your baby's health, just by choosing the right foods for a healthy pregnancy diet.

Your healthy pregnancy diet should include up to four servings of dairy products each day. Dairy is an important source of calcium and Vitamin D. You can choose from milk or yogurt – even cheese can count as a dairy serving as well. If you’re lactose intolerant or are an active vegan, soy options exist that can replace dairy products.

Every day, you should have one to two servings of lean protein, which includes foods like chicken, beef, pork, lamb, fish and seafood. Do be aware, however, that some forms of seafood – particularly fish that may contain mercury and sushi – aren’t safe during pregnancy. If you’re a vegetarian, you can choose beans and cheese to fulfill your dietary requirements. However, if you’re choosing cheese as a protein source, it can’t also count as a dairy serving – one serving of food can only fulfill one requirement, not two. Aim for a total daily protein intake of around 80 grams, counting the protein in all the foods you consume.

One or two servings of fresh green leafy vegetables should also be included every day. Vegetables like lettuce, cabbage, spinach, kale, mustard greens, turnip greens and collard greens all fit into this category.

You should also include five servings of whole grains each day. Whole grain products not only provide a number of vitamins and minerals, they’re also a good source of fiber. Pregnant women have a tendency to be constipated, and whole grains can be a big help with this. Whole wheat bread is a good choice – just make sure the first ingredient on the label reads “100% whole wheat,” and not “enriched wheat,” which isn’t actually a whole grain. Whole grain cereals like oatmeal are also a good choice, as is granola, as long as it doesn’t include trans fats.

Each day, you should include at least one serving of fruit that’s rich in Vitamin C in your diet. This could be an orange or grapefruit, or a serving of tomato. This can be in juice form, although the whole fruit is preferable, as you’ll get more fiber and nutrients this way.

You should also try to include two eggs in your diet every day. Eggs are an excellent source of protein and contain many vitamins and minerals that benefit your body, including a healthy form of cholesterol that will help your baby's brain develop.

Healthy fats are another important dietary element during pregnancy. Nut oils, olive oil, or avocados are good choices. Avoid trans fats and aim for three servings of healthy fat each day.

Five times each week, add a yellow or orange colored fruit or vegetable to your diet. This includes carrots, squash and yellow bell peppers. These foods are a good source of beta carotene, from which the body manufacturers vitamin A.

Finally, try to include a whole baked potato in your diet three times a week. Baked potatoes are a good source of easily digestible iron, a nutrient that women need more of throughout their pregnancies.

In addition to these guidelines, you should also remain hydrated, drinking plenty of water and other liquids as needed. Unless your doctor has specifically instructed you to do so, salt your foot to taste. This helps your blood volume increase in a safe way.