Eating right has never been more important. Preparing your body for pregnancy is one of the best things you can do for your baby. Start eating right today!
Folic Acid and Pregnancy
Nutrition Basics
Dieting and Pregnancy
Caffeine and Pregnancy
Diet for Dads
Tip
Taking folic acid before you get pregnant can prevent birth defects. About 2,500 children are born with neural tube defects each year. If all women took folic acid before conception and during early pregnancy, the number of neural tube defects could drop as much as 70 percent.
Folic Acid and Pregnancy
What is folic acid, and why is it important?
Folic acid, also called folate, is a naturally occurring B vitamin. It is found in fruits, vegetables, fortified cereals and enriched bread products. Folic acid helps your body produce red blood cells and the chemical components of the brain and spinal cord. Folic acid works during the first few weeks of pregnancy when the neural tube is developing into the brain and spinal cord. This vitamin is most important to your baby right after conception, when you may not know you are pregnant.
Without enough folic acid, your baby could suffer serious neural tube birth defects. About 2500 babies are born with these defects each year. A common one is spina bifida, which leaves some children unable to walk. Spina bifida can also lead to anencephaly, causing the baby's death from the underdevelopment of the skull and brain.
How much folic acid do I need?
All women who could become pregnant should consume 400 micrograms of folic acid daily, according to industry recommendations. Check with your doctor to verify the right dosage for you.
There are many ways to get your daily dose:
- Take a multivitamin containing 400 mg of folic acid
- Ask your OB/GYN if you can start taking a prenatal vitamin
- Eat a serving of cereal fortified with 400 mg of folic acid
- Eat several servings of folic acid-fortified foods
What foods contain folic acid?
Folic acid is commonly found in dark green leafy vegetables, legumes, liver, yeast breads and wheat germ. Some fortified cereals are good sources, too. Most enriched grain products-bread, flour, corn, grits, cornmeal, farina, rice, macaroni and noodles must be fortified with folic acid according to a new law. Foods containing Folic Acid
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Nutrition Basics
Eating a well-balanced diet is more important than ever as you try to conceive. Poor nutrition can disrupt ovulation and impact your ability to get pregnant. Being severely underweight or overweight may make it more difficult to become pregnant.
Tip
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Drink 8 glasses of water a day
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Take a prenatal vitamin daily
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Don't drink alcohol
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Limit artificial sweeteners
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The Food Guide Pyramid for Pregnant Women and Teens
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Dieting and Pregnancy
Try to reach your ideal weight before you try to get pregnant. Weight reduction during pregnancy is not recommended and can cause abnormalities and low birth weight for your baby. Overweight women risk high blood pressure and diabetes during pregnancy. Underweight women may have smaller babies and can have more difficulty during labor and recovery. Talk to your OB/GYN about your ideal weight, your eating habits and your use of vitamins or food supplements. Be sure to let your doctor know if you have an eating disorder. Achieve your ideal weight before pregnancy by eating well-balanced meals and exercising regularly.
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Caffeine and Pregnancy
Okay. You can have your morning coffee. But you will need to limit caffeine before conception and during pregnancy. It is recommended that women limit caffeine to no more than 150 milligrams of caffeine a day-that's two small cups of coffee. Some research links caffeine to lower conception rates.
Caffeine in Foods
Food Caffeine (mg)
Coffee (8oz) 115
Decaffeinated coffee (8 oz) 5
Brewed Tea (6 oz) 20-110
Iced Tea (12 oz) 70
Cola (12 oz) 30-56
Chocolate (2oz) 10-50
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Diet for Dads
A healthy diet is just as important for future fathers as it is for women considering pregnancy. Poor eating habits can lower the quality and quantity of sperm production. Studies show that vitamin C, zinc and calcium are vital to healthy sperm production. Here are some nutritional guidelines for men:
- Eat foods rich in vitamin C, at least 60 mg daily
- Get enough zinc, at least 12-15 mg a day
- Increase daily calcium intake to 1000 mg and vitamin D to 10 mg
- Reduce or refrain from alcohol consumption
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