What should pregnant women eat?

For pregnant women, maintaining a nutrient-rich diet is crucial both for their health and the development of the fetus. Key dietary recommendations include:

1. Prenatal Vitamins: It's important for women in their reproductive years to take a prenatal vitamin containing folic acid, even before attempting to conceive, as it's essential for cell division, neural tube defect prevention, and overall reproductive health 1.

2. Vitamin D: This vitamin plays a significant role in reproductive health, with a general recommendation of 1000 IU for most people. A vitamin D deficiency should be screened for, as it can impact overall health and conception, potentially requiring higher doses 1.

3. Omega-3 Fatty Acids: Essential for reducing inflammation and fetal brain development. Omega-3s, often included in prenatal vitamins, have been linked to positive outcomes in brain health at birth and smarter offspring based on animal studies 1.

4. Fruits, Vegetables, and Whole Grains: These should form the cornerstone of the diet to reduce inflammation and improve fertility. Despite misconceptions, fruit is nutritionally beneficial and should not be avoided due to its sugar content. Whole grains provide necessary fiber, though individuals with celiac or gluten intolerance should consider alternatives 2.

5. Full-fat Dairy: Prefer full-fat dairy products over processed versions like skim milk, as they contain beneficial fats and are less likely to include additives that could impact fertility negatively 2.

6. Healthy Fats: Incorporate fats from avocados, oils, nuts, and meat into your diet. Fats and cholesterol are crucial for hormone production, essential for maintaining estrogen and progesterone levels needed for a successful pregnancy 2.

These recommendations highlight the importance of balanced nutrition in supporting both fertility and fetal development.