Nutrition During Pregnancy
Your diet must provide both you and your developing baby with the protein, carbohydrates, fats, vitamins, and minerals you both need. A balanced diet includes eating from each of the food groups everyday. In addition, the March of Dimes suggests that pregnant women should eat the recommended number of portions in each food group.
Daily Requirements
- 6-11 servings of breads and other whole grains
- 3-5 servings of vegetables
- 2-4 servings of fruits
- 4-6 servings of milk and milk products
- 3-4 servings of meat and protein foods
- 6-8 glasses of water
It's important that pregnant women not overdo their intake of fats, oils, and sweets. While expectant moms always hear they're "eating for two," they actually only need to increase their calorie intake by 300 calories per day. One place where dad can take a role in a healthy pregnancy is by helping mom to get the vitamins and minerals she and the developing baby need.
Some women have trouble getting enough of certain foods. For example, lactose intolerant women may be unable to have milk products. A prenatal vitamin and mineral supplement should be taken once a day to help fill the gap. One vitamin, called folic acid, deserves special mention. Getting at least 0.4 mg of folic acid every day in the months preceding pregnancy and the first 6 weeks of pregnancy has been shown to decrease the incidence of spina bifida, a common birth defect. Many women take prenatal vitamins or multivitamins while they are trying to get pregnant. Foods rich in folic acid include green leafy vegetables and whole grains.
Various foods should be eaten in moderation or may not be suitable for a pregnant woman's diet due to possible health implications. Acid indigestion, most commonly known as heartburn, can cause discomfort and is characterized by a sharp, burning sensation just below the ribs. The pain usually comes after meals and is often triggered by oils, chocolate, vinegar, tomato-based or citrus products, carbonated beverages, caffeinated beverages, and foods high in fat. If you experience heartburn during your pregnancy, you may find relief by avoiding these foods or consuming them in moderation, not eating within 2-3 hours of sleeping, or by taking an antacid recommended by your physician.
The Food and Drug Administration (FDA) advises pregnant women, women of childbearing age who may become pregnant, nursing mothers, and young children not to eat shark, swordfish, king mackerel and tilefish. These fish may contain high levels of a form of mercury called methyl mercury that may harm an unborn baby's developing nervous system.
Because seafood is beneficial in meeting dietary requirements for pregnant women, the FDA advises these women to select a variety of other kinds of fish; including shellfish, canned fish, smaller ocean fish or farm-raised fish. In addition, 12 ounces per week of cooked fish can safely be eaten with a typical serving size ranging from 3 to 6 ounces.
Expectant mothers also need to be aware of harmful bacteria during their pregnancy. Listeria monocyotogenes is a bacterium that can cause a serious infection in humans called listeriosis. Foodborne illness caused by this bacterium in pregnant women can result in severe health implications for the mother, the unborn fetus, and the nursing baby. The FDA is providing the following advice to pregnant women and other at-risk consumers about foods that have a greater likelihood of containing Listeria monocytogenes.
Do Not Eat
- Do not eat hot dogs and luncheon meats unless they are reheated until steaming hot.
- Do not eat soft cheese such as Feta, Brie, and Camembert cheeses, blue-veined cheeses.
- Do not eat refrigerated pates or meat spreads.
- Do not eat refrigerated smoked seafood, such as salmon, trout, whitefish, cod, tuna, or mackerel. These types of smoked seafood are most often labeled as "nova-style," "lox," "kippered," "smoked," or "jerky."
- Do not drink raw (unpasteurized) milk or eat foods that contain unpasteurized milk.
Finally, keep in mind that more is not always better. Some vitamins, such as vitamin A, are harmful in high dosages. If you're taking any vitamin or herbal supplement, be sure to talk to your health care provider about it; avoid any that aren't labeled for use during pregnancy.
If you are pregnant, may become pregnant, or are a nursing mother, it is important to be aware of the food and nutrients you put into your body. Remember, maintaining a healthy lifestyle before, during, and after pregnancy benefits both mother and child.