likely A healthy, balanced diet is a must-have whether you are expecting or not. But since you are, there are certain nutrients you and your baby will need for growth. These include folic acid, iron, calcium, and vitamin D. Because you may not always make eating foods that contain these nutrients a priority, there are a lot of ways you can incorporate these foods into your diet while meeting your daily caloric needs . Here are some tips for optimizing the nutrients you need while you re growing a little one. Choose leafy greens. Leafy green foods are rich in folic acid, a nutrient you need to prevent neural tube defects, such as brain and spine birth defects. While your doctor will likely recommend taking at least a 400-microgram folic acid supplement, it s great to take in more folic acid in your diet as well. Leafy green veggies like spinach and kale are excellent sources of folic acid. Combine iron-containing foods with vitamin C-rich foods. Taking in more iron while you re pregnant helps ensure your body can get enough oxygen during pregnancy. You need an estimated 27 milligrams of iron a day while you re expecting, according to The American College of Obstetricians and Gynecologists . In addition to eating more iron-containing foods, pairing them with those that have vitamin C will ensure they re better absorbed in the body. An example could include iron-fortified cereals with orange juice in the morning or a cut of lean red meat served with tomatoes. Look for vitamin D-containing foods. You need vitamin D in your diet to help your baby s bones and teeth grow stronger. However, it s hard to get enough vitamin D in your diet because it doesn t naturally occur in many foods. Instead, you can look for foods that are fortified with vitamin D. This includes milk, cereal, and breads. Look for non-dairy calcium sources. Sometimes dairy products can be difficult to process when you re pregnant, yet your calcium needs are at least 1,000 milligrams per day. If you re lactose intolerant or just having a difficult time tolerating cheese and yogurt , consider other calcium sources like leafy, green veggies, broccoli, or calcium-fortified foods. Incorporate some omega-3 fatty acid sources. Omega-3 fatty acids are helpful to your baby s brain development. You can incorporate these foods, such as fish or shellfish, into your diet. However, you ll want to eat fish that are low in mercury. These include salmon, tilapia, canned light tuna, catfish, and cod. Eating between two and three servings of fish a week are an ideal amount for taking in enough omega-3 fatty acids. Make sure you re getting enough protein in the second and third trimesters. Your protein needs will increase as your baby continues to grow, especially in the second and third trimesters. Taking in at least 71 grams of protein a day is a good goal, according to the Mayo Clinic . Examples of excellent protein sources include lean meats, fish, eggs, and poultry. If you re a vegetarian, peas, tofu, peanut butter, and dried beans are all protein sources as well. individual that
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