Bun in the Oven: Nutrition During Pregnancy

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Bun in the Oven: Nutrition During Pregnancy

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Folate & Folic Acid

Folate is a vitamin that your body uses to produce folic acid. Folic acid helps prevent neural tube defects. These birth defects keep the baby’s spine from developing correctly in the womb – which can lead to health problems like spina bifida. The good news is that folate and folic acid can be found in a bunch of foods that people eat every day. Good sources of folate include: Leafy greens (like lettuce, cabbage, spinach, and collard greens), Fruits (oranges, tomatoes, strawberries) , and Whole grains (bread, cereal, and oatmeal).

Bun in the Oven: Nutrition During Pregnancy

Iron

This mineral helps supply oxygen from the blood to you and your baby. It also plays a role in baby’s brain growth and development. This will make sure your baby is able to hit important milestones later in life. While a lot of people get their iron from red meat, it’s totally possible to get a lot of iron from lean meat plant-based foods too! There are also supplements you can take to make sure you’re getting enough iron. Talk with your doctor first before using any supplements or new medications while you are pregnant. Good sources of iron include: Legumes (beans, lentils, tofu), Lean meats (turkey, chicken, eggs), and Vegetables (broccoli, sweet potatoes, kale, peas).

Bun in the Oven: Nutrition During Pregnancy

Calcium

Calcium is another mineral that’s important for baby’s development. Your baby uses calcium to build strong bones and teeth. Calcium is also important for mom! It can prevent mom’s blood pressure from getting dangerously high before, during, and after pregnancy. Maintaining a healthy blood pressure also lowers the chance of premature and low weight birth, which can cause problems for the baby later down the road. Most calcium from food is found in dairy products like milk, yogurt, and cheese. Good sources of calcium include: Milk (whole, skim, and half-skim), Yogurt (try adding fruit for an extra boost of nutrients and flavor), and Cheese (cottage, feta, cream cheese spreads).

Bun in the Oven: Nutrition During Pregnancy

Vitamin D

This nutrient works with calcium to build strong bones and teeth for your baby. Vitamin D also helps mom’s body fight off disease and prevent bone loss. The body naturally produces vitamin D whenever you spend time in sunlight. People with darker skin tones may find that their bodies aren’t able to create enough vitamin D with sunlight alone. Thankfully there are foods and supplements you can take to make sure you’re getting enough vitamin D. Good sources of vitamin D include: Vitamin D-fortified milk, Supplements (Vitamin D and fish oil), and Fatty fish like salmon. Always make sure that seafood and meat products have been prepared properly before eating. This prevents foodborne illness that can harm you and your baby.

Eating a balanced and healthy diet can be a tall order for a mom to be. Planning and cooking nutritious foods takes time and effort, but the nutrients that they provide you and your baby are necessary during pregnancy. Nutrients are substances in foods and dietary supplements that give your body the energy it needs to function from day-to-day. The National Institutes of Health advises that pregnant mothers should pay special attention to how much folic acid, iron, calcium, and vitamin D they are getting from their diets. Check out the gallery above to see what the P&I team cooked up to help you make the nutrition decisions you need for a healthy pregnancy.

The foods listed in the gallery are just suggestions. What’s most important is that you find fresh, healthy foods that work for you and your family’s unique needs, and there may be resources in your community that might be able to help. The Supplemental Nutrition Assistance – also known as SNAP, EBT, or food stamps – and the Women, Infants, and Children (WIC) are nutrition programs that support families who may need help affording fresh foods. WIC can also help you determine your “nutritional risk” to see what nutrients may be missing from your diet.

Nowadays, a lot of farmer’s markets are accepting SNAP and WIC. Some will even give you twice as much food just for using your SNAP or WIC benefits to buy from them. Need help finding a farmer’s market near you? The USDA has a great farmer’s market finder that will not only help you find your closest farmer’s market, but will even tell if you if they accept SNAP and WIC! Check out the Georgia WIC and SNAP prescreening tools to see if you and your family are eligible for benefits. They only take 15 minutes and can be very helpful down the road!