Nutrition During Pregnancy
Healthy Choices for Healthy Babies
Before you stock the freezer with gallons of rocky road, consider the importance of what you put in your mouth during the next nine months.
Proper nutrition during pregnancy has been shown to reduce the risk of birth defects in babies and chronic diseases in adulthood such as heart disease, type 2 diabetes, high blood pressure, and high cholesterol. Likewise, babies born to mothers who gain excessive amounts of pregnancy weight are at increased risk for childhood obesity.
A healthy diet helps mothers avoid pregnancy complications such as anemia, high blood pressure, and gestational diabetes. Good nutrition may also minimize morning sickness, fatigue, and constipation. And mothers who eat sensibly during pregnancy are more likely to return to their pre-pregnancy weight sooner.
These guidelines will help all mothers make healthy choices for their growing little ones.
Eating for Two
Although it is said you are "eating for two", the truth is you
are only eating for about one and an eighth. Remember the second one of
you is much smaller and does not have the same calorie needs. The average
pregnant woman requires approximately 300 additional calories per day
during the second and third trimesters.
Variety is the Spice of Life
Eating a variety of foods each day will ensure that you get all the vitamins,
minerals, and other nutrients needed for you and your baby. Avoid eating
the same meals every day. Have fun with your food and try new recipes.
Select assorted fruits and vegetables daily. Also, choose produce in various
colors to provide different nutrients. Vary the proteins you eat by alternating
meats, fish, poultry, pork, eggs, beans, and nuts in your diet. And find
new whole grains to enjoy beyond your basic bread, rice, and pasta.
Following the Pyramid
Like the rest of the non-pregnant world, expecting mothers should look
to the Food Guide Pyramid to determine what and how much to eat. It is
recommended that pregnant women consume a minimum of 9 servings of breads,
cereals, grains, and/or pastas, 4 servings of vegetables, 3 servings of
fruit, 2-3 servings of low fat milk, cheese, and/or yogurt, and 2 servings
(6oz) of lean meat, poultry, fish, beans, eggs, and/or nuts per day. Each
food group provides different nutrients, so eating from all the food groups
daily will help ensure a complete diet.
Fresh is Best
Select whole foods rather than processed foods when available. Packaged
foods often lose many of the nutrients they contain during processing.
On the other hand, whole foods are loaded with nutrients and are usually
free of preservatives, additives, and sweeteners.
Foods to Avoid
Although most foods are perfectly safe for expecting women, certain foods
can be harmful to a growing baby. Avoid following foods during pregnancy:
- Alcohol
- Sushi containing raw fish
- Shark, swordfish, king mackerel, & tilefish (limit intake of other fish to no more than 12 ounces/week)
- Raw or undercooked meat, poultry, eggs, fish, & shellfish
- Smoked seafood & cured ham
- Soft cheeses such as Brie, blue, feta, & goat cheeses
- Hot dogs, sausages, & other processed meats containing nitrates
- Alfalfa sprouts
- Unpasteurized milk & juices
Think about Your Drink
During pregnancy, the amount of fluid in your body increases; thus, increasing
your fluid needs. Your baby needs fluids as well. Aim for at least eight
8 oz. glasses of fluid per day. This includes water, low fat or fat free
milk, 100% fruit and vegetable juices, decaffeinated coffee and tea, and
soup. While juices are a nutritious alternative to soda, they still contain
a large amount of sugar, so avoid consuming excessive amounts. Also, limit
caffeinated beverages to no more than two per day.
Forget Fad Diets
Many women worry about having difficulty losing the weight postpartum
and will consider dieting or restricting food intake. Pregnancy is not
an appropriate time to diet. Dieting will decrease the amount of nutrients
your baby receives and will affect the baby's growth and development.
Your baby needs to be nourished consistently throughout the day. Keep
in mind, the majority of the weight you gain is not additional body fat.
Where does the weight go?
- Baby 7-1/2 lbs Your breasts — 2 lbs
- Your protein & fat stores — 7 lbs
- Placenta — 1-1/2 lbs
- Uterus — 2 lbs
- Amniotic fluid — 2 lbs
- Your blood — 4 lbs
- Your body fluids — 4 lbs
Prenatal Vitamins
Pregnant women have an increased need for folic acid, iron, and calcium.
Therefore, it is recommended that expectant women take a prenatal vitamin
to supplement a balanced diet. However, too much of certain vitamins and
minerals can be harmful to your baby. Talk with your doctor about an appropriate
supplement and avoid supplements providing more than 100% of the daily
value for any vitamin or mineral.
Treat Yourself
While you should try to eat a sensible diet, an occasional treat is appropriate
and well deserved. When you indulge, avoid skipping meals. Continue to
eat your normal diet.
Enjoy a varied diet filled with wholesome, fresh foods to give your baby a healthy start.
