- For a healthy pregnancy, it is important to eat the right things on a pregnancy diet. Micronutrients (vitamins and minerals), and heathy fats (omega-3s) play important roles in all of your body functions but are particularly important for a healthy pregnancy diet. Consuming a nutrient-dense diet can supply all of the other vitamins and minerals you need during pregnancy. The healthiest pregnancy foods contain lots of vitamins and minerals but a not too many calories.
During pregnancy, you need more folic acid and iron than a woman who is not pregnant (http://www.acog.org/Patients/FAQs/Nutrition-During-Pregnancy ). Good pregnancy foods include nutrients like folic acid, also known as folate, is a B vitamin that is important for pregnant women. Before pregnancy and during pregnancy, you need folic acid to help prevent major birth defects of the baby’s brain and spine called neural tube defects. Iron is used by your body to make a substance in red blood cells that carries oxygen to your organs and tissues. During pregnancy, you need extra iron—about double the amount that a non-pregnant woman needs. This extra iron helps your body make more blood to supply oxygen to your baby. Iron also can be absorbed more easily if iron-rich foods are eaten with vitamin C.
Calcium is used to build your baby’s bones and teeth. It works best if consumed with vitamin D. Vitamin D is also essential for healthy skin and eyesight. Although there have been many studies on whether caffeine increases the risk of miscarriage, the results are unclear. Most experts state that consuming fewer than 200 mg of caffeine (one 12-ounce cup of coffee) a day during pregnancy is safe.
Omega-3 fatty acids are a type of fat found naturally in many kinds of fish. They may be important factors in your baby’s brain development both before and after birth. Some types of fish have higher levels of a metal called mercury than others. Mercury has been linked to birth defects, so try to limit your exposure to it.
The Everything Shake is ideal for someone who is pregnant, but check with your doctor before using it. It is not designed to replace your prenatal multivitamin, but rather to provide a nutrient-dense meal or snack. Both the Vanilla and Chocolate Everything Shakes are nutrient-dense and contain what is especially important during pregnancy. The Everything Shake contains at least 35% of the daily need for folic acid, iron, calcium, and vitamin D. The iron and vitamin C are together fostering better absorption of the iron. It is a good source of mercury-free omega-3s. Only the Chocolate Everything Shake has 6 mg of caffeine, which is well below the limit of 200 mg. The Everything Shake is a true pregnancy food.