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Proper Nutrition Pre- and Post-Pregnancy

Why Eating Right Is Key to Pregnancy Preparation and Recovery

By Crystal Patriarche

"One of the main things to consider when prepping for pregnancy is folic acid, an important B vitamin responsible for and used in the replication of DNA and chemical reactions that happen when you multiply cells," says Toni Bloom, R.D., in San Jose, Calif. "This is why most prenatals have 800 micrograms."

The normal dietary recommendation is 400 micrograms for any female older than 14. In pregnancy, the recommended about is 600 micrograms and prenatals typically give us 800, says Bloom.

Folic acid is most important in early pregnancy, when the neural tube (brain and spine) is being formed. During lactation or post-pregnancy, the recommended intake of folic acid is 500 micrograms, says Bloom.

Calcium, which is important for bone health, heart muscle and nerve function and involved in building skeleton, is in greater demand during pregnancy. "Calcium is important for bone health in Mom and Baby," says Britvan. "The baby is going to take everything from Mom, so if Mom is not getting enough or does not have enough stored, she will become deficient. It's rare for Baby to become deficient."

The recommended amounts of calcium for young adults ages 11 to 24 is 1,200 to 1,500 milligrams per day; for ages 24 and older and non-pregnant, it is 1,000 milligrams per day; and pregnant women should get between 1,200 and 1,300 milligrams per day.

During lactation, the amount rises even more to 1,500 milligrams, says Britvan. "Our body only absorbs 500 milligrams at a time, so if you take a supplement that has 1,000 milligrams, then you'll only absorb half of that," she says. "More is not necessarily better. Stick to about 500 milligrams at a time to get the most out of it."

Milk, yogurt, hard cheeses, low-fat or non-fat dairy, canned fish with bones like sardines or salmon, almonds, dried fruit, calcium-fortified soy or tofu and broccoli are all good sources of calcium. "The most important thing about calcium is that if you don't consume enough, your body gives it to Baby and takes away from you, which can set you up down the road for osteoporosis," says Britvan.