REQUIRED NUTRIENTS DURING PREGNANCYDuring
PREGNANCY the recommended daily amounts of all nutrients increases to approximately
10% more than those for a nonpregnant female adult, except for folate, iron, calcium, vitamin B1, and vitamin B6, which
increase much more.Folate: requirements before and after conception are double that of female adults. Legumes, vegetables, and dried fruits are the best sources of folate. Meat, fish, and milk are poor sources of this nutrient. Materal folate deficiency produces the following effects in the fetus:Deficiency in the weeks before conception and in the first trimester of
pregnancy increase the risk of birth defects. Deficiency in the third trimester of gestation is associated with a higher risk of premature detachment of the placenta. Deficiency throughout the pregnancy increases the risk of premature birth and low birth weight.Iron: requirements for this mineral increase, though this does not justify the routine administration of supplements because they can cause side effects such as stomach pain or constipation. Iron-rich foods can supply sufficient amounts to meet the requirement.FOODS AND PRODUCTS TO AVOID DURING PREGNANCYCured meats: ham, sausage, bacon, etc. increase the risk that the child will have various types of tumors of the nervous system, such as brain cancer.Pesticides: are very toxic for the child, producing, among other things, alterations in brain development. These alterations are manifested in infancy as conduct disorder and memory loss. Meats, fish, dairy products, and pesticide-treated fruits are the principal food sources of pesticides.Toxic drugs: the consumption of toxic drugs during pregnancy can be considered a form of child abuse and is a grave threat to the child's health.INCREASE CONSUMPTION OF THESE FOODS DURING PREGNANCYFruitsPregnant woman should increase their intake of all fruits, especially the following:Apples and plums/prunes: help prevent constipationPineapple or pineapple juice: help combat heartburnCitrus fruits: prevent colds and increase absorption of ironGrapes and figs: are high in ironVegetablesVegetables are daily menu basics.Salads (well-washed): provide fiber, minerals, and vitaminsAvocado: is high in iron and vitamin ESpinach: is high in iron and provitamin ABroccoli and Cauliflower: add calciumLegumes: constitute the best source of folate and one of the best sources of iron