Healthy Diet, Healthy Baby

Charlyn Fargo
Thu, 23 Apr 2026 21:00:00 -0700
Lifestyle

We know that what we eat matters. The right foods can also help promote a healthy pregnancy. That's because proper nutrition has a key role in the healthy development of a fetus.

Folic acid, for example, is important to help prevent abnormal development of the spine and brain. Because of that, many foods are now fortified with folic acid because it's needed in the early stages of a fetus' life, often before a woman even knows she's pregnant. Folic acid is the synthetic form of folate found in fortified foods and supplements. Food sources include fortified cereal, spinach, beans, asparagus, oranges and peanuts.

Calcium and vitamin D are other important nutrients for normal development of the skeletal system in the mother and developing fetus. Sources of calcium include milk, yogurt, cheese, fortified cereal or orange juice, salmon, spinach, broccoli and kale. Vitamin D regulates the amount of calcium and phosphate in the body, needed for healthy bones and teeth. Sources include fatty fish, eggs and milk and juices fortified with vitamin D. The body also makes vitamin D when exposed to sunlight.
Updated: Fri Apr 24, 2026

We know that what we eat matters. The right foods can also help promote a healthy pregnancy. That's because proper nutrition has a key role in the healthy development of a fetus.

Folic acid, for example, is important to help prevent abnormal development of the spine and brain. Because of that, many foods are now fortified with folic acid because it's needed in the early stages of a fetus' life, often before a woman even knows she's pregnant. Folic acid is the synthetic form of folate found in fortified foods and supplements. Food sources include fortified cereal, spinach, beans, asparagus, oranges and peanuts.

Calcium and vitamin D are other important nutrients for normal development of the skeletal system in the mother and developing fetus. Sources of calcium include milk, yogurt, cheese, fortified cereal or orange juice, salmon, spinach, broccoli and kale. Vitamin D regulates the amount of calcium and phosphate in the body, needed for healthy bones and teeth. Sources include fatty fish, eggs and milk and juices fortified with vitamin D. The body also makes vitamin D when exposed to sunlight.

Many pregnant women are often short in iron and become anemic. Iron is used to make hemoglobin in red blood cells to carry oxygen to various tissues. A pregnant woman needs twice the amount of iron as a nonpregnant woman because her body needs to make more blood to supply the baby with oxygen. Good sources include fortified cereal, beef, poultry, spinach and beans.

There are also foods to avoid when pregnant — alcohol; caffeine; certain fish high in mercury; deli items which may contain listeria bacteria that can cause premature birth; and raw foods, such as raw eggs, sprouts, meat, seafood and unpasteurized dairy, which also pose a risk for foodborne illness.

And for all of us — pregnant or not — it's best to choose a diet that includes whole grains, fruits, vegetables, dairy and lean protein.

Q and A

Q: What are polyphenols?

A: Polyphenols are compounds found in plant foods, including fruits and vegetables, herbs, spices, dark chocolate, tea and wine. There are more than 8,000 types of polyphenols, broken down into four types: phenolic acids found in whole grains and seeds, flavonoids found in onions and apples, polyphenolic amides found in chili peppers and oats, and other types found in flax and whole grains. Polyphenols are antioxidants and may help neutralize free radicals that cold be harmful to cells and increase the risk of heart disease and diabetes.

RECIPE

In the Midwest, there are signs that fall is near. Crops are being harvested, temperatures are dropping and grocery stores are bringing out fall produce. Here's a recipe for Ginger Apple Butternut Squash Soup, certain to put you in the mood for football and a bonfire.

GINGER APPLE BUTTERNUT SQUASH SOUP

Servings: 6

1 tablespoon refined coconut oil

3 cups cubed butternut squash

2 cups chopped carrots

2 medium Granny Smith apples, cored and chopped

1 cup chopped yellow onion

1 tablespoon minced garlic

3 cups vegetable broth

1 tablespoon ginger paste

1 tablespoon red curry paste

1 teaspoon smoked paprika

1 teaspoon ground cumin

Garnish: Coconut cream; sweet Thai chili-flavored almonds, chopped; Granny Smith apples, cut in matchsticks; cilantro; black pepper

In 5-quart Dutch oven, melt coconut oil over medium-high heat. Add squash, carrots, apples, onion and garlic. Cook for 5 to 7 minutes or until onion is softened, stirring occasionally. Add broth to vegetable mixture. Bring to boil; then reduce heat to medium-low. Cover and simmer for 30 to 35 minutes or until squash and carrots are tender. Stir in ginger paste, curry paste, smoked paprika and cumin. Using immersion blender, blend mixture for 2 to 3 minutes until smooth. To serve, ladle soup into serving bowls. Drizzle with coconut cream, garnish with apple matchsticks, almonds, cilantro and black pepper, if desired.

Per serving: 140 calories, 2 g protein, 27 g carbohydrates, 3 g fat (2 g saturated), 5 g fiber, 12 g sugar (1g added), 540 mg sodium.

(Recipe from Hy-Vee's Seasons magazine)