Pregnancy Nutritional Guide
Getting Off to a Healthy Start
A healthy pregnancy begins before you even get pregnant. In fact, one of the most crucial times in a baby’s development occurs in the earliest stages of pregnancy – in the first few weeks, which is usually before you even know that you are pregnant. Therefore, what you do before pregnancy can help you and your future baby.
If you are planning on becoming pregnant, there are a number of things you can do beforehand to better prepare yourself for pregnancy:
- Take a daily multi-vitamin or prenatal vitamin with folic acid.
- Eat a well-balanced diet.
- Avoid smoking, recreational drug use and alcohol consumption before getting pregnant.
- Undergo a thorough medical check-up to be sure that you don’t have any pre-existing medical conditions that may affect your pregnancy.
- Check that all of your immunizations are up-to-date.
Once you become pregnant, what (and how much) you eat can be key factors in helping your baby grow and develop. Many believe pregnancy means ‘eating for two.’ This is simply a myth, and can be an excuse to overeat, which is not healthy for your baby. Surprisingly, in your first trimester, you may not need additional calories each day – just be sure you’re eating healthy foods. As your pregnancy progresses, and with your doctor’s guidance, normal-weight women will need approximately 300 calories more a day (a yogurt with granola, for instance).
A woman who started pregnancy at a normal weight should expect to gain about 25 to 35 pounds throughout her pregnancy. If you were thin when you conceived, you should gain between 28 to 40 pounds during pregnancy. Overweight women should generally gain only 15 to 25 pounds. Consult with your doctor about the recommended caloric intake and weight gain for your pregnancy.
Overeating and excessive weight gain during pregnancy can cause a number of problems for expectant moms, including more back and leg pain, heartburn and fatigue. It can also increase your chances of having gestational diabetes and high blood pressure. Overeating and excessive weight gain can lead to larger babies, which can make a normal vaginal delivery much more challenging, increasing your risk for a Cesarean section or potentially injuring your baby.
Obesity is another concern during pregnancy. According to the Centers for Disease Control and Prevention, approximately 20 percent of women are obese at the beginning of pregnancy. Obesity is a precursor for type 2 diabetes, hypertension, degenerative joint disease, coronary artery disease, hypercholesterolemia, and certain cancers. Additionally, women who are obese have a much tougher time conceiving, while babies born to obese mothers are twice as likely to be obese and to develop type 2 diabetes later in life. With the rising obesity rate in the U.S., proper nutrition has never been more important, particularly for expectant moms and women hoping to conceive.
A well-balanced diet is essential to helping conceive and maintaining a healthy pregnancy. This includes eating a variety of whole grains, fruits, vegetables, dairy and protein-rich foods, to get all the necessary nutrients. The following are some additional guidelines for proper nutrition:
- Choose foods that are high in fiber (whole grains, fruits, vegetables and beans). Fiber is more filling and aids in the digestion process.
- Eat three servings of fat-free or low-fat milk, yogurt, cheese or calcium-fortified foods (orange juice, soy milk, cereal) daily to boost your calcium intake. You need to consume at least 1,000 mg. of calcium every day. Otherwise, your body may take calcium from your bones, decreasing your bone mass and putting you at risk for osteoporosis. For women who are lactose intolerant, there are lower lactose foods like hard cheeses and yogurt, lactose-free milk and enzyme supplements. Calcium supplements also may be an option. Talk to your doctor.
- Include a good source of iron, like meat, fish, or poultry at meals. The iron in plant foods, like beans and cereals, is best absorbed along with foods that contain vitamin C.
- Limit caffeine consumption to 300 mg. a day. This includes coffee, black tea, soda and chocolate. An 8-oz. serving of coffee contains 150 mg. A 12-oz. can of soda may contain up to 60 mg. of caffeine.
- Avoid saccharin, and moderate your intake of artificial sweeteners like Nutrasweet and Splenda.
- Enjoy up to 12 ounces of a variety of fish each week.
- Do not eat shark, swordfish, king mackerel, or tilefish, because they contain high levels of mercury which is harmful to unborn babies.
- Avoid raw fish like sushi and shellfish.
In addition to prenatal vitamins, some women elect to take other supplements during their pregnancies. For instance, omega-3 fatty acid supplements have become more popular in recent years. Although there is limited data on the benefits they provide, they are not considered harmful. There has also been increased use of calcium and iron supplements. Talk to your doctor about which prenatal vitamins and supplements are best for you.
Remember, a healthy pregnancy starts with a healthy you, and good prenatal care is essential for a healthy pregnancy and baby. If you have any questions about proper nutrition during your pregnancy, be sure to consult with your doctor. Registered dietitians can also provide further guidance on any nutrition questions you may have.