Making sure her growing baby is getting the best possible healthy growing conditions, is of paramount importance for any pregnant woman. At the top of the list is what you put into your body. Nutrition is the main controllable aspect in building a successful pregnancy. Because of this it is crucial that expectant mothers do their part to maintain proper nutritional levels in their body. Remember your developing child is taking it all in!



The quantity of additional calorie intake that pregnant women need may be a complete surprise. Only roughly 300 extra calories per day is advised by nutritionists. That’s right, only about 300 extra calories…not the immense amount calories that many moms to be ingest each day, all in the name of being pregnant. Of course 300 calories really doesn’t sound like much at all… so now I am sure that you are wondering with only 300 extra calories- where did these 30 pounds come from?

Adding some extra weight is unavoidable during a pregnancy but it need not be excessive. For many, the reason is that there is more that just those 300 extra calories that leads to that unhealthy excessive pound accumulation during a woman’s pregnancy. The principal problem is the out of control urges to eat something. Don’t let yourself to yield to your hunger urges… and don’t justify your extreme eating by convincing yourself that just because you’re expecting you need a ton of extra calories.

Just because you’re expecting does mean does mean you’ll need consume some extra calories. Protein is one of the nutrients that you should increase your intake of during your pregnancy. Generally speaking you’ll want to ingest about 10 grams per day more than that of a non-pregnant woman or about 60 grams. Lean meats, chicken and fish are good choices or protein. The key is to understand what type of serving size produces the amount of protein (or any other nutrient) that you actually need. For example with protein it only takes about an ounce and a half to get 10 grams of protein.

It is also fundamental to keep in mind that your calcium requirement rises during pregnancy. Calcium is something that even women who aren’t expecting get only about 75% of the recommended amount anyway, so getting some additional calcium in your diet is a good idea for all women. Milk, yogurt and cheese are universal and healthy sources of calcium. Non-fat varieties of good calcium sources can help keep caloric intake under control while still providing the needed calcium amount. Green leafy vegetables are an alternative healthy way to get the calcium nutrition you and your baby need.

Vitamin D helps the body absorb calcium, so a daily supplement is a beneficial strategy. As the blood volume advances as the pregnancy progress, additional iron is needed. The daily recommended amount of is twice what it is for non-pregnant women from 15 mg/day to 30 mg/day. Do not leave iron out of your daily diet because iron is imperative! Your doctor will monitor lab work to see if you need to take an iron supplement.

Red meats are good sources of iron, though fish and poultry are helpful as well. Many enriched cereals deliver additional iron (and other needed vitamins), as do some enriched breads. Although eggs are good for a number of reasons, but they are not the best sources for iron.

Completely vegetarian diets are able to provide all your essential nutrients; the trick is finding them in the correct form. Vegetarians generally must keep a closer watch on their nutrient levels. However, for the most part this is a regular task for those who adhere to a vegetarian diet. If you are pregnant and a vegetarian just be certain to work closely with your healthcare provider during the course of the pregnancy to ensure you are getting all the required nutrient supplements you and your baby need.

Needless to say, any woman who is pregnant should be in contact with her healthcare provider concerning her eating habits. It’s vital to adhere to this because each pregnancy is varies, and as such, so too will be the body’s dietary requirements. Even before the pregnancy it is equally as important that the woman consciously work with her diet so she can get her pregnancy off to a good healthy start.

Work with your healthcare provider in order to provide the best care you possible can for not only yourself but for your growing child as well.