Aim for 30 milligrams per day. This B vitamin can reduce the risk of neural-tube defects, such as spina bifida, by a whopping 70 percent. "Iron is difficult to get from the diet, so take an iron supplement or prenatal vitamin with iron," advises Hope Ricciotti, M.D., an associate professor of OB-GYN at Harvard Medical School and co-author of I'm Pregnant! The message? Nutrition During Pregnancy According to the FDA, about 300 extra calories are needed daily to maintain a healthy pregnancy. Go light on the saturated fat (i.e., red meat and whole-milk dairy) and aim for as few processed foods as possible. It also may reduce your risk of postpartum depression. Turns out, she was mistaken (phew! Parents may receive compensation when you click through and purchase from links contained on Eating right during pregnancy can be confusing. Because the fetus leaches calcium from your body, getting enough of this mineral can protect your own bones, too. A fun celebration doesn’t need to cost a pretty penny. Pistachios offer health benefits to people in various ways. Before conception and in the first six weeks of pregnancy, no nutrient is more vital than folate (the synthetic form is folic acid). Flaxseed oil, walnuts and omega-3-fortified eggs are good sources of ALA, one of the three omega-3 fats, but fatty fish are the only reliable sources of the two more important omega-3s, EPA and DHA, according to Ricciotti. Don’t do these in pregnancy Don’t ‘eat for two’ There’s no need for extra calories in the first or second trimesters. Learn to recognize the first signs of labor approaching, which signal that your little one might make an appearance soon. Caring for a baby with a wet or dry cough? Curious which baby names stole the show this year? Iron, important for supporting your 50 percent increase in blood volume, is crucial in the third trimester. Diet plays a vital role during pregnancy – know what to eat and what to avoid Reduce intake of white sugar. Know how to battle symptoms and stay healthy while getting the job done. Before long you'll be counting your newborn's fingers and toes. It helps prevent reduce constipation, a common pregnancy complaint that can lead to hemorrhoids, and it makes you feel fuller longer; aim for 25 milligrams to 35 milligrams a day. Healthy prenatal eating isn't just about avoiding—it's about choosing wisely. These spikes may result in fatter newborns, who are at greater risk of being overweight as they grow up. Other studies suggest significant correlations between a mother's nutrition during pregnancy and her child's risk for being overweight and developing diabetes and heart disease later in life. Fish oil supplements are also safe. It has been shown to reduce the chance of a baby having brain and spinal cord defects. "If you don't fill the tank frequently, you can bottom out," says Ricciotti. Half of all women gain too much weight during pregnancy, according to recent studies; that's up from 37 percent in 1993. If you have a problem with portion control, seek the guidance of a registered dietitian. Deep-hued fruits and vegetables, such as blueberries, carrots and spinach, tend to be richest in antioxidants. Of course, if bananas and saltines are the only foods you can stomach in the first trimester, don't stress about it. After the first 12 weeks, you may consume up to 300 extra calories per day. Research suggests that when moms-to-be gain excess To protect yourself and your baby from harmful bacteria such as E. coli, Salmonella and Listeria, "don't eat raw or undercooked meat, poultry, seafood or eggs, and don't eat leftover food that has been sitting out for more than two hours," says Gidus. Reduce your risk for listeriosis, an illness caused by bacteria found in unpasteurized milk, soft cheese, raw vegetables and shellfish. For many women, pregnancy is the first time in their lives when gaining weight is a good thing—but don't go overboard. I’m a pediatric sleep specialist who has seen it all, and I’m here to tell you that it’s not too late to get your child to (happily) stay in his own bed all night long. Also know that foods imported from other countries, such as Mexico or Chile, may contain pesticides that are prohibited in the U.S. A diet rich in omega-3s can boost your baby's neurological and brain development before birth, likely leading to better vision, memory, and language comprehension in early childhood. Out more about what to avoid – during pregnancy lose some weight before you get pregnant faster can. 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