Pregnancy Diet Guidelines
From LoveToKnow Pregnancy
Eating Right for Two
Eating right is the first step in providing your baby with a great start in life. During pregnancy the focus should be on eating as healthy a diet as possible. Not only do you need to take in all of the nutrients your baby needs to grow, you need to make sure you get enough so that you are not missing out. Your baby will take what he needs first, and then your body can have a go at the nutrients.
The basics of a healthy diet that apply for everyone should be emphasized during this 9 month period: eat a variety of foods from each food group and try to drink at least 6 to 8 glasses of fluid daily. These beverages should be caffeine-free such as water, milk, fruit juice, or seltzer water. You will need to take in 200 to 300 extra calories each day during the last six months of the pregnancy. These calories should come from healthy foods such as whole grain breads and cereals, fruits, and vegetables. Try to avoid foods that provide a lot of energy with little nutrition: cake, candy, pie, cookies, sugar, regular soda, fried foods, gravy, regular salad dressing, chips, mayonnaise, and fatty meats such as bacon and sausage.
Nutrients to Focus On
During pregnancy the need for all nutrients increases, but some important nutrients to focus on include protein, calcium, iron, and folic acid. Protein is needed for the baby’s growth and maintenance of your lean body tissue. Good sources are eggs, lean meats, cheese, milk, peanut butter, nuts, and dried beans.
Calcium is important for you and your baby to build strong bones. Remember that your baby will take what she needs first, so if your calcium intake is subpar, your bones are the ones that will suffer. Be sure to have four to five servings a day of milk products such as milk, cheese, and yogurt.
Iron is necessary to carry oxygen to your tissues. When iron levels are low, anemia can result. Good sources of iron are fish, lean meats, whole grains, beans, dried fruits, and some breakfast cereals.
Folic acid, or folate, is important for healthy blood and development of new cells. Good sources are whole grains, green leafy vegetables, oranges, sweet potatoes, and broccoli.
Taking a prenatal multivitamin before, during, and after pregnancy will help you get the vitamins and minerals you need. Talk to your doctor before taking any vitamin, mineral, or herbal supplement.
How Can I Eat When I Feel Sick?
In the first trimester, and for some women throughout the 9 months, nausea and/or vomiting can be overwhelming; so much so that the thought of eating anything makes the symptoms worse. Try to have small, frequent meals throughout the day. Do not wait until you are hungry to have something to eat; often this hunger can quickly turn to nausea because the stomach is empty. High carbohydrate foods such as crackers, bread, and cereals help to calm the stomach, as can carbonated beverages such as ginger ale and seltzer water. The sense of smell is may be heightened now, so be sure to avoid smells that you know will bring on nausea.
How Much Weight Should I Gain?
The amount of weight a woman gains depends on many factors: height, pre-pregnancy weight, age of pregnancy, and age of first period. In general, if you were of normal weight before conception, you can expect to gain between 25 and 35 pounds. If you were underweight, expect to gain between 35 and 40 pounds. If you were overweight, you should gain 15-25 pounds. This weight gain is necessary so that your baby gains the right amount of weight. Low birthweight has been associated with many complications.
Special Note: These recommendations apply to most healthy moms-to-be. If you had diabetes pre-pregnancy, or have been diagnosed with gestational diabetes, please see your physician or dietitian for diet recommendations.
Learn More
This page has been accessed 929 times. This page was last modified 15:55, 26 October 2007.
© 2006-2008 LoveToKnow Corp.
