Fueling Your Pregnancy: Nutrition Essentials
Eating well is one of the greatest gifts you can give your developing baby. Proper nutrition supports your baby's organ development, helps maintain your energy levels, and prepares your body for lactation.
Nutrients of Utmost Importance
During pregnancy, your requirement for specific vitamins and minerals increases significantly:
- Folic Acid (400-800 mcg): Critical for preventing birth defects of the brain and spinal cord. Found in leafy greens and fortified cereals.
- Iron (27 mg): Essential for producing hemoglobin to supply oxygen to your baby. Found in lean meats, beans, and spinach.
- Calcium (1000 mg): Helps build your baby's bones and teeth. Found in milk, yogurt, tofu, and broccoli.
Foods to Strictly Avoid
To prevent foodborne illnesses like listeria or salmonella, avoid raw/undercooked fish (sushi), unpasteurized milk and cheese, raw sprouts, and excessive caffeine.
