Question: We just found out that my wife is expecting our first baby! Any tips for healthy eating while she is pregnant?

Congratulations! It is such a fun journey to experience together. I know you will do well as new parents since you already know enough to ask about nutrition! 🙂

It is important to eat a healthy, balanced diet while you are pregnant. Eat foods from all food groups: fruits and veggies, meat and beans, dairy, and whole grains. Consult with your doctor about taking a prenatal supplement. Most doctors prescribe them to ensure enough folic acid and iron during pregnancy.  Folic acid is important to help prevent spina bifida and other neural tube defects. Pregnant women need 600 micrograms per day. Extra iron is needed during pregnancy as well. It helps prevent anemia. About 27 milligrams of iron is needed each day for pregnant women.

Additional nutrients worthy of mentioning for pregnant women is omega-3 and calcium. Omega-3 is important in developing your baby’s brain. It is found in fish, so try to consume 12 oz of a variety of fish each week. Calcium is important for bone growth. Three servings of dairy per day will help you reach the 1,000 milligrams of calcium that is recommended for pregnant women. If the baby does not have enough calcium, it is taken from the mommy’s bones. (yikes!) If you don’t want osteoporosis drink up!

If you are interested in weight gain, check out my post Eating for Two.

Congratulations again! Please let me know if you have any additional questions along this magnificent journey!