As an expecting mother you will want to optimize your health and therefore the health of your unborn baby. Maintaining proper nutrition in pregnancy plays a major role in that effort. We have all heard the saying she’s eating for two but that’s not really the case. In fact an expectant mother actually only requires about an additional 300 calories a day to support the growing fetus. Consuming much more then this can lead to unnecessary weight gain and strain on the mother and baby. For instance you can satisfy the increased caloric need with a tuna sandwich or a low fat cream cheese bagel. Although it may be difficult at times you should try to avoid the urge to indulge in ice cream and chocolate cravings.

In order to insure that you are receiving proper nutrition throughout your pregnancy you will want to make sure that your additional calories are coming from a variety of sources; remember the old food triangle from grammar school days? Remember as you are choosing those extra calories to take from a variety of sources such as protein, fat, carbohydrates, fruits, vegetables, etc.

Increased calories is not the only dietary change that is needed during pregnancy, there is also an increased need for calcium. Since only about 75% of women actually receive the recommended amount of calcium anyway, it is good idea for all pregnant women to increase there calcium intake. You can easily increase your calcium intake with an extra glass of milk, a yogurt or even a piece of cheese. But remember to keep your caloric intake under control you can choose non fat or low fat chesses, milks and yogurts or even leafy green vegetables and still get the calcium you and your baby needs.

You will also want to increase your vitamin and mineral consumption in moderation. Check with your doctor or midwife about the many pre-natal vitamin supplements as there are many on the market today. Vitamin D, which helps absorb calcium as well as iron, will need to increase as blood volume increases throughout pregnancy.

Red meat, fish, and poultry can be a good source of iron. There are also many cereals, and breads that are enriched with iron. Increasing Vitamin C, with orange juice can also improve their efficiency.

Folic acid in moderation is also another vital part of proper nutrition during pregnancy. Folic acid is important to fetal brain development but too much can be harmful. It is recommended that pregnant women not exceed 600 mgs per pill which is about 200 additional milligrams then non pregnant women. Folic acid is usually a key ingredient in pre-natal vitamins. Folates can also be found in dark green leafy vegetables as well as whole grains, peanuts and citrus.

Of course any pregnant women should consult with her doctor or midwife early on the pregnancy to discuss her dietary needs. Remember your dietary needs are going to change through out the different stages of pregnancy. Don’t forget to visit YourMaternityResource.com for a complete guide to nutrition during pregnancy

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