A Well-Balanced Diet
The Key to a Healthy Pregnancy
"I'm eating for two" used to be an excuse for pregnant women to eat with abandon. Those days are long gone. Physicians today say that eating for two means quality eating.
A well-balanced diet is essential. Excessive weight gain is a problem for pregnant women, especially if moms are overweight to begin with. When mothers-to-be gain more than the recommended weight, they are more prone to hypertensive disorders, C-sections and diabetes, all of which can put both mothers and infants at risk and require additional monitoring.
The earlier women think about a healthy pregnancy, the better. And that means before they even become pregnant. Taking folic acid prior to becoming pregnant and in the first trimester of pregnancy decreases the risk of a fetus developing certain neurological defects.
How much weight should a woman gain during pregnancy?
It all depends on where she is prior to becoming pregnant. Following are weight gain recommendations for women from the American College of Obstetricians and Gynecologists:
- If underweight (Body Mass Index, or BMI, of less than 18.5), 28-40 lbs.
- If normal weight (BMI of 18.5 to 24.9), 25-35 lbs.
- If overweight (BMI 25 to 29.9), 15-25 lbs.
- If obese (BMI of 30 or above), 11-20 lbs. (and sometimes, no weight gain at all)
Eating Right During Pregnancy
Ideally, moms-to-be should be eating right before they become pregnant. During pregnancy, a healthy diet is even more important. When you are pregnant, you have a higher need for calories and some vitamins and minerals; however, the amounts and types of foods you eat should be planned carefully to prevent excess weight gain. Note that pregnant women only burn an additional 300 calories a day, and nursing mothers 400 to 500 additional calories a day. Try to avoid "extras" as in extra solid fats and extra sugar. That means limiting soft drinks, desserts and fried foods. Instead, focus on whole foods and a balanced diet including:
- Whole Grains - Try whole-grain bread instead of white bread, add barley to soups or stews and use brown rice in casseroles.
- Whole Fruits and Vegetables - Try deep orange and dark green vegetables, which are a good source of vitamin A, vitamin C, fiber and potassium. Throw in a handful of mixed frozen vegetables that defrost quickly to your salad. Choose cantaloupe, bananas and mangoes for snacks.
- Lean Protein From Both Plant-Based & Animal-Based Sources - Add slivers of almonds to steamed vegetables, add cashews to stir-frys, choose lean red meat, chicken, turkey, pork and fish (Do not eat fish high in methyl mercury, such as shark, tilefish, swordfish, or king mackerel. See www.epa.gov/waterscience/fish/states.html for more information)
- Low-Fat Dairy - Calcium and vitamin D help build strong bones and teeth. Try to get at least three servings per day of milk, cheese and yogurt.
- Healthful Fats - Avoid solid fats. Instead try extra-virgin olive oil, walnuts and avocados.
Items to avoid or limit:
- Alcohol - In general, try to avoid it.
- Caffeine - Especially in the first trimester, if a woman has too much it can increase the risk of miscarriage. One cup of coffee or a couple of cups of tea are okay. Avoid high energy drinks altogether.
- Dietary sweeteners - Avoid these because there isn’t data on their impact on pregnant women.
- Un-pasteurized dairy products.
- Herbal teas and supplements - Talk about them specifically with your doctor. There is a concern about the purity of some products.
Key daily nutrients for mothers-to-be and their babies:
- Calcium (1,000 milligrams) helps build strong bones and teeth. Sources include milk, cheese, yogurt and sardines.
- Iron (27 milligrams) helps red blood cells deliver oxygen to the baby. Sources include lean red meat, dried beans and peas, iron-fortified cereals, prune juice.
- Vitamin D (200 international units) helps build baby’s bones and teeth. Sources include sunlight exposure, vitamin D fortified milk, fatty fish such as salmon. Some experts recommend 400 IUs during pregnancy.
- Vitamin A (770 micrograms) forms healthy skin and helps with eyesight and bone growth. Sources include carrots, dark greens and sweet potatoes.
- Vitamin C (85 milligrams) promotes health gums, teeth and bones and helps the body absorb iron. Sources include citrus fruit, broccoli, tomatoes and strawberries.
- Vitamin B6 (1.9 milligrams) helps form red blood cells and helps body use protein, fat and carbohydrates. Sources include beef, liver, pork, ham, whole-grain cereals and bananas.
- Vitamin B12 (2.6 micrograms) maintains nervous system and is needed to form red blood cells. Sources include liver, meat, fish, poultry and milk.
- Folate (600 micrograms) is needed to produce blood and protein and helps enzymes function. Found in green leafy vegetables, liver, orange juice, legumes and nuts.
Source: American College of Obstetricians and Gynecologists
For more information, the U.S. Department of Agriculture has designed an online interactive program called "My Pyramid Plan for Moms." This program gives you more specific information about how much food you should eat during your pregnancy. Of course, don't forget to discuss any special concerns with your physician and registered dietitian.