Folate And Healthy Pregnancies

Pregnant women should ensure that they receive a healthy and nutritious diet to cater for the needs of the developing foetus as well as their own health needs. Frequently pregnancy increases the appetite and enough should be eaten to satisfy it, but making sure only healthy foods are eaten will prevent excessive weight gain that is difficult to shed afterwards. Normal weight gain during pregnancy is around 10-13 kg.

Folate is part of the B group of vitamins and is the most easily accessible from what we eat. But during - and even before - pregnancy, it is vital that plenty is available. Use a pregnancy calculator to estimate the time of conception and take folate supplements before that. Having enough folate can certainly help to prevent neural tube defects such as spina bifida in the baby. A normal healthy diet does provide quite a lot of folate, but the pregnant woman should also take extra as a supplement. Experts tell us that 400mcg per day above the recommended daily dosage is needed for pregnancy.

Asparagus, bran flakes, lentils, broccoli and spinach are excellent sources of folate. Oranges, peas, wheat germ and cabbage or cauliflower are also good sources. It is important to still eat these healthy foods as well as taking the supplement. Liver is high in folate too, but because it is also high in Vitamin A it is not recommended, as too much VA can cause defects in the foetus.

Jennifer is dedicated to providing a great range of parenting information online at Kidspot. For more information about pregnancy calculator and pregnancy tips log onto www.kidspot.com.au