Top Nutrients for Healthy Mom and Baby

Good nutrition is essential during pregnancy for a healthy baby. Key nutrients play a critical role in the mental and physical development of the fetus, reducing the risk of birth defects and disease in newborns. Sadly, 75 percent of women do not get enough calcium, and 90 percent of women do not garner enough folate and vitamin E from their diet, according to Nutrition and Women’s Health, a research report compiled last year by the American Dietetic Association (ADA). And while pre-natal vitamins help, they can’t do the job alone—making your food choices a priority. Some of the top nutritionists in the country have named these nutrients as must-haves for a healthy pregnancy:

* Calcium, 1,200 mg: Enough calcium ensures that a pregnant woman will not lose her own bone density as the fetus uses the mineral for bone growth. Sources: milk, yogurt, cheese and broccoli.

* Folate, 400 mcg: This B vitamin and its synthetic form, folic acid, protect against brain and spinal cord, or “neural tube” defects, such as spina bifida. Since the fetus’s spinal cord closes after the first eight weeks of pregnancy—before many women discover they are pregnant—it is important that women eat cereals fortified with folic acid or take a supplement daily before getting pregnant. Sources: fortified cereals and breads, leafy greens, nuts, beans, and citrus fruits. (Vegans and other strict vegetarians should also take a supplement of vitamin B12, because low folate and vitamin B12 are independent risk factors for neural tube defects, according to the ADA’s latest report, Nutrition and Lifestyle for a Healthy Pregnancy Outcome.)

* Iron, 30 mg: Iron helps both the mother’s and baby’s blood carry oxygen, and is also needed for proper muscle and organ function. The Centers for Disease Control and Prevention (CDC) recommend a low-dose iron supplement (30 mg/day) for all pregnant women, beginning at the first prenatal visit. More than 30 mg/day, however, can interfere with the absorption of other minerals. Sources: liver and other meat, eggs, fish, and leafy green vegetables.

* Protein, 60 g: The amino acids that make up protein fuel the multiplying cells within the fetus. The ADA recommends varying the sources of protein between two small servings of meat a day, with three servings of dairy. Omega 3 and 6 is good for you, but avoid large fish like tuna, shark, mackerel and swordfish, which have a high methyl mercury count. Sources: fish, various meats, eggs, dairy products and beans. (Vegetarians need to consult doctors for the best combination of foods.)