Do's and Don'ts

Vitamins and Nutrition

Vitamin A requirements do not increase during pregnancy, but Vitamin A is necessary for cell growth. The daily requirement of Vitamin A is approximately 800 mcg. This vitamin can be found in leafy green vegetables, and orange and yellow vegetables. Examples include: spinach, escarole, kale, green lettuce, carrots, sweet potatoes, yams, winter squash, broccoli, mangoes, apricots, papayas, nectarines, cantaloupes, and peaches. Extra vitamin A (more than 800mcg) may not be suitable for pregnancy.

Vitamin D is also vital, as it builds teeth and bones, and is required for absorption of calcium and phosphorus. Usually vitamin D requirements do not increase above the usual 200 IU per day required in non-pregnant women. Prenatal vitamins include slightly more than this, but are sure to ask your doctor about your Vitamin D requirements before increasing your intake. Strict vegetarians or vegans may require Vitamin D supplements, as Vitamin D is found in milk, yogurt, butter, egg yolks, sardines, and herrings.

Vitamin C and B Complex vitamins are important and are not stored in fat, like vitamins A, D, E, and K. They must be consumed frequently. Vitamin C helps with the absorption of iron and also promotes the healing of wounds. It aids in formation of connective tissues and blood vessels. It can be found in foods like oranges, lemons, strawberries, kiwi, raspberries, and cabbage. B vitamins allow the body to perform many functions; they help your body use the protein and carbohydrates you eat. A pregnant woman only requires 2.2 milligrams of vitamin B6.

Your diet should include nutrient-rich foods in a balance of proteins, carbohydrates, fruits, vegetables, dairy products, and fats. Acquaint yourself with the Food Pyramid, a guide for which food groups to eat and in what amount. If your diet includes milk and milk products, a variety of grains (wheat, barley, oats, quinoa, etc.), fruits, vegetables, seeds, nuts, and other protein sources (tofu, beans, cheese, if you are vegetarian, or fish, meat, or poultry if you are not), you should be able to get all the nutrients you need during pregnancy. Taking extra care to eat foods high in fiber will help prevent constipation. Most prenatal vitamins include extra iron and minerals about which you can talk with your doctor. Generally speaking, you will need approximately 300 more calories per day over what you would eat when not pregnant. Try to make the most of those 300 calories. Citrus fruits build cells and blood. Breads, cereals and pastas are important to nervous system development. Protein promotes brain and organ development. A standard candy bar has about 240 calories, but does not supply the same nutrients as food chosen from the groups above.

Be sure to drink enough water and other fluids during pregnancy. Remember that most of your body is made up of water, and water helps to bring nutrients to cells and carry away wastes. Drinking at 8-10 glasses of water a day will help to prevent urinary tract infections and constipation. If swelling is a problem, hydration will actually assist the body to push fluid in your cells back into your circulatory system so that they can eventually be excreted.