Pregnancy Diet Nutrition Guidelines

Start Early

The best time to start eating right for your baby is before you become pregnant. Your baby needs certain vitamins to develop properly. Doctors think a healthy diet can even help prevent miscarriage.

Folate

Before you start trying to get pregnant, ask your doctor about taking prenatal vitamins and folate.

Folate helps prevent certain serious neurological defects. Eating plenty of leafy green vegetables will help you boost your intake. Folate is also found in orange juice and in fortified grains.

The usual goal is 0.4 milligrams (400 micrograms) per day, starting before you get pregnant. Taking a supplement can help you be sure you're getting enough.

Calcium and Iron

Calcium is another important nutrient. Once your baby begins to develop, he/she will need plenty of calcium to build strong bones. If there's not enough in your system, your body will start borrowing calcium from your own bones to give to the baby.

Aim for at least 1,000 mg per day, or about three to four servings of low-fat milk or yogurt. If you're under 18, aim for 1,300 mg.

Make sure you're getting enough iron, too: about 30mg per day. Lean meats, nuts, spinach, and tofu are good sources.

Eat Right

"Eating for two" doesn't just mean eating more. It means eating healthy. In general, you should follow the same healthy diet that's recommended for everyone.

Balance lean meats or other proteins, complex carbohydrates like whole grains, and plenty of fruits and vegetables. Don't overdo it on fats or sweets.

Aim to eat about 300 extra calories per day, with at least 60 grams of protein. (Every woman is unique, so double-check with your doctor.)

As long as you're gaining weight appropriately, your caloric intake is probably fine. Your doctor will tell you how much weight gain to expect. For a woman of average weight, it's normal to gain 25 to 30 pounds by the end of pregnancy. During the first trimester, look to gain just a few pounds. After that, expect three or four pounds per month.

Foods to Avoid

There are some foods that most pregnancy diet nutrition guidelines will tell you to avoid. These foods can either hurt the baby or make you sick, putting the pregnancy at risk.

Avoid the Unpasteurized

• Fresh-squeezed juices. Fresh fruits and vegetables can be contaminated with a parasite called Toxoplasma gondii. Toxoplasma can cause birth defects including blindness, hearing loss, and mental retardation. When eating out, drink only pasteurized juice. If you're making fresh juice at home, wash fruits and veggies thoroughly.
• Soft cheeses made from unpasteurized milk. These can contain a bacteria called Listeria. Listeria can make you very sick. Infection can lead to miscarriage. It can also cause lifelong problems for your baby.

Raw is Risky

• Raw or partially cooked eggs. You'll find raw eggs in homemade hollandaise sauce, Caesar salad dressing, mayonnaise, and aioli. Also watch out for homemade ice cream, meringues, tiramisu, and unbaked cookie dough or cake batter. Raw eggs sometimes carry salmonella, which can give you a severe case of food poisoning. If the infection reaches the baby, it can cause meningitis.
• Sushi and other raw seafood. Raw fish and shellfish can contain bacteria and parasites that are harmful to both you and your baby.

Being Careful is Best

The FDA recommends staying away from the following foods, as well. Ask your doctor if there are other foods you should avoid.

• Alfalfa and other sprouts. Sprouts can be contaminated with bacteria, and it's very hard to wash them thoroughly.
• Alcohol. There is no recommended "safe" amount of alcohol if you're pregnant. Your best bet is to avoid it.

Foods to Limit

These foods should be eaten in moderation:

• Fish. Some types of fish contain high levels of mercury. The FDA suggests limiting canned albacore ("white") tuna to 6 ounces a week. You can eat up to 12 ounces a week of other fish, as long as they're low in mercury. Salmon, pollock, catfish, and shrimp are among the recommended choices. Avoid shark, swordfish, king mackerel, and tilefish entirely, and check for local warnings before eating fish caught by family or friends.
• Caffeine. Small amounts of caffeine may be safe, but no one knows for sure. High levels are connected with low birth weight and low head circumference. Even lower levels can affect the baby's heart rate.

Special Precautions

• Cook eggs thoroughly.
• Cook meats well-done.
• Heat hot dogs and deli meats to steaming-hot.
• Avoid raw seafood.
• Wash fruits and vegetables.

Where to Find Pregnancy Diet Nutrition Guidelines

You can find more detailed pregnancy diet nutrition guidelines at the The National Women's Health Information Center website.