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Eating for Two Healthfully
Dietary Needs During Pregnancy
By Melinda Copp
Folic acid or folate (recommended daily intake = 600 micrograms during pregnancy and 400 micrograms for any woman who could become pregnant): This critical B vitamin prevents neural tube defects, such as spina bifida, and it is found in fortified and enriched whole grain breads and cereals and dark, leafy vegetables. This one is so important that all women of child-bearing age should be conscious of how much they are getting in their diet, and supplementing if they fall short of the recommended intake.
Zinc (recommended daily intake = 11 to 12 grams during pregnancy, a slight increase from non-pregnancy, which is 8 grams): Zinc, which regulates gene expression, is made up of multiple enzymes and proteins. It can be found in fortified cereals, red meats and some seafood.
Vitamin C (recommended daily intake = 80 grams during pregnancy): Vitamin C is everyone's favorite during flu season because it is such a powerful antioxidant. And it's essential for Mom and Baby during pregnancy. Vitamin C is found in oranges, grapefruits, tomatoes, strawberries, cabbage, broccoli and cauliflower, but it can be lost when these veggies are cooked.
Calcium (recommended daily intake = 1,200 to 1,300 milligrams during pregnancy, and if you are breastfeeding, this increases to 1,300 to 1,500 milligrams): Calcium is critical for women of all ages, pregnant or not – it helps with blood clotting, muscle contraction, nerve transmission and bone and tooth formation. Getting plenty of calcium throughout your life can help prevent osteoporosis and bone fragility. The recommended intake of calcium is easily consumed by eating three to four servings of dairy foods each day. Calcium can also be found in tofu, corn tortillas, Chinese cabbage, kale and broccoli. Supplementation is helpful as well.
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