Doing what’s best for your unborn baby includes eating all the right foods so he can have a healthy start at life. Knowing what to eat when pregnant can reduce the risk of complications during birth, and help support the sound development of your fetus.
Eat Foods That Contain Folic Acid
Folic acid is vital to have in the body during the early days of pregnancy. Being deficient in this nutrient can increase your risk of having an infant born with a neural tube defect called spina bifida. This condition results in the incomplete development of the spinal cord and can cause paralysis, incontinence and learning disabilities.
The exact cause of spina bifida is not known, but doctors have identified the absence of folic acid in the body as a risk factor. Spina bifida usually develops in the first month of pregnancy, so it’s important to have this nutrient in your body even before you conceive.
It is recommended that women of childbearing age get 400 micrograms of folic acid in their diets. During pregnancy, the amount should increase to 600 micrograms. Foods that are high in folic acid include green leafy vegetables, citrus fruits, nuts and beans. You can also get folic acid from taking prenatal vitamins.
Drink Plenty of Water
When you don’t drink enough water when you’re pregnant, you can become dehydrated. Dehydration can reduce the amount of amniotic fluid in your body. If this happens, your baby may not have enough fluid to float around in. Instead of floating, your fetus will rest against the uterus and his risks of limb deformities will increase.
Strive to drink at least half of your bodyweight in ounces of water daily. If you experience nausea, sip on homemade ginger tea throughout the day; it can count toward your daily intake of water. To make ginger tea, simply boil whole pieces of ginger in water, and sweeten it with agave syrup, xylitol, stevia or raw honey.
Caffeine has a diuretic effect and can increase your risk of dehydration, so limit your intake of this stimulant during pregnancy. Some signs that you may need to increase your water intake include:
• feeling thirsty
• dry skin
• dark yellow urine
• chapped lips
• dizziness
• headaches
• urine with a strong odor
Eat Foods That Contain Omega-3 Fatty Acids
If you want a baby with a healthy brain, get plenty of omega-3 in your pregnancy diet. Omega-3 is a type of polyunsaturated fat that’s found naturally in some foods. This fatty acid is found in high concentrations in the brain, so it is vital for the sound development of this organ.
Omega-3 is also important for the formation of your baby’s retinas and nervous system. This nutrient is particularly important during the third trimester of pregnancy when your unborn baby is developing 70 percent of his brain system.
Omega-3 isn’t just good for your baby’s health; it has benefits for you as well. Eating enough of this polyunsaturated fat can reduce your risk of preeclampsia, preterm labor and postpartum depression. Over the long-term, exposure to omega-3 in utero can reduce the risk of learning and behavior difficulties in children.
It is recommended that you get 250mg of omega-3 in your diet during pregnancy. Foods that are rich in this nutrient include oily fish such as anchovies, sardines, salmon, pilchards and herring. Non-seafood sources include dark green vegetables, organic eggs, flaxseed oil and walnuts.
Proper nutrition during pregnancy is important for both you and your infant. Drinking plenty of water, and eating a diet that’s rich in folic acid and omega-3 can help increase your baby’s chances of proper development.