Pregnancy Nutrition Boxes You Should Be Checking Daily

Pregnancy is hard on your own body, and you need to supply your system with enough nutrients for both yourself and your growing child. Key nutrients are needed for proper fetal development, and you can make sure you’re getting enough of all of them by following some basic guidelines.

At Women’s Health Care Center of Houston, with two locations in Houston, Texas, our team of women’s health and reproduction specialists are standing by to help you through your pregnancy journey. Part of obstetrics includes nutrition, so here’s what you need to know to ensure you and your baby are healthy and properly supported by your daily diet.

Feeding yourself means feeding your baby

Everything you eat gets to your growing fetus, including carbs, proteins, minerals, vitamins, and antioxidants. Your baby also gets a share of unhealthy meals that include excessive salt, sugar, or alcohol. 

When your goal is a healthy baby, you’re constantly thinking about what not to eat, but you need to be making sure you get enough of the right things, too. Nutrition during pregnancy has been much studied, and you can benefit from what scientists have learned.

Daily nutrition boxes every pregnant woman should be checking

Let’s take a quick look at the things your baby needs as it grows. Balancing your diet by including foods on these lists daily can help you check off those pregnancy nutrition boxes.

Folate and folic acid

Enough vitamin B (folate)-rich foods or foods containing folic acid (the lab-made equivalent) help your baby’s brain and spinal cord development. Sources include:

• Dark green, leafy vegetables
• Citrus fruits
• Dried beans, peas and lentils
• Fortified breakfast cereals

You can get extra folic acid from prenatal supplements.

Protein

Properly cooked meat and other protein sources are critical for fetal growth. Sources include:

• Lean meat
• Poultry and eggs
• Seafood 
• Legumes
• Nuts and seeds 

Don’t eat raw fish (like sushi) or undercooked meats or eggs during pregnancy.

Calcium

Calcium helps developing bones and teeth to grow properly and be strong. Sources include:

• Dairy products 
• Broccoli and kale
• Fortified foods like some cereals and fruit juices.

Don’t consume unpasteurized (raw) dairy products while pregnant.

Vitamin D

Vitamin D supports calcium absorption, so combine calcium-rich foods with those high in vitamin D. Sources include:

• Fatty fish, such as salmon
• Fortified milk 
• Orange juice
• Eggs

Healthy fats from fish, seeds, and nuts are also important for placental health.

Iron

Getting enough iron while pregnant is critical. Iron helps you avoid anemia and can help prevent your baby from being born prematurely or at a low birth weight. Sources include:

• Lean red meat, poultry and fish 
• Iron-fortified breakfast cereals
• Beans 
• Dark green vegetables

Pair iron-rich foods with those high in vitamin C, like orange juice (no extra calcium), tomatoes, and strawberries. This helps iron absorption. You can also get extra iron from a supplement.

Want to make sure you aren’t missing out on nutritions musts during your pregnancy? Call Women’s Health Care Center of Houston at 713-365-2900 or visit our contact page to schedule your consultation with our caring, compassionate professionals today.