 	        			Why is a healthy diet important before and during
pregnancy?

What you eat every day, even before you are
pregnant, is important for your health as well as
for the health of your baby. Your diet before
pregnancy and while you are pregnant should
contain the vitamins and nutrients that your body
will need to help your baby develop and grow the
way he or she should. Practice healthy eating and
take a multivitamin each and every day. Start this
good habit before you become pregnant and continue
eating healthy and taking a prenatal multivitamin
throughout your pregnancy. If you need help
choosing healthy foods or have questions about how
to improve your diet for your future baby, ask a
health professional at your doctor’s office or at
a local clinic.

How should my diet change now that I am pregnant?

If you are eating a healthy diet before you become
pregnant, you may only need to make a few changes
to meet the nutritional needs of pregnancy.
According to the American Dietetic Association,
pregnant women should increase their usual
servings of a variety of foods from the four basic
food groups (up to a total of 2,500 to 2,700
calories daily) to include the following:

Fruits and Vegetables –
Fruits and Vegetables
	
Fruits and Vegetables

Seven or more servings of fruits and vegetables
combined (three servings of fruit and four of
vegetables) daily for vitamins and minerals.
Fruits and vegetables with vitamin C help you and
your baby to have healthy gums and other tissues,
and help your body to heal wounds and to absorb
iron. Examples of fruits and vegetables with
vitamin C include strawberries, melons, oranges,
papaya, tomatoes, peppers, greens, cabbage, and
broccoli. Fruits and vegetables also add fiber and
other minerals to your diet and give you energy.
Plus, dark green vegetables have vitamin A, iron,
and folate, which are important nutrients during
pregnancy.

One Serving Size Fruit = 1 medium apple, 1 medium
banana, 1/2 cup of chopped fruit, 3/4 cup of fruit
juice

One Serving Size Vegetable = 1 cup raw leafy
vegetables, 1/2 cup of other vegetables (raw or
cooked), 3/4 cup vegetable juice

 

Whole-grains or Enriched Breads/Cereals –

Whole-grains or Enriched Breads/Cereals

Aim for nine or more servings. Whole grain
products and enriched products like bread, rice,
pasta, and breakfast cereals contain iron, B
vitamins, some protein, minerals, and fiber that
your body needs. Some breakfast cereals have been
enriched with 100% of the folic acid your body
needs each day. Folic acid has been shown to help
prevent some serious birth defects. Choosing a
breakfast cereal or other enriched grain products
that contain folic acid is important before and
during pregnancy.

One Serving Size = 1 slice bread, 1/2 cup of
cooked cereal, rice, or pasta, 1 cup ready-to-eat
cereal

 

Dairy Products –

Dairy Products

Aim for four or more servings of low-fat or
non-fat milk, yogurt, or other dairy products like
cheese for calcium. You and your baby need calcium
for strong bones and teeth. Dairy products also
have vitamin A and D, protein, and B vitamins.
Vitamin A helps growth, resistance to infection,
and vision. Pregnant women need 1,000 milligrams
(mg) of calcium each day. If you are 18 or
younger, you need 1,300 mg of calcium each day.
Try to have low-fat or non-fat milk and milk
products to lower your fat intake. Other sources
of calcium include dark green leafy vegetables,
dried beans and peas, nuts and seeds, and tofu. If
you are lactose intolerant or can’t digest dairy
products, you can still get this extra calcium.
There are several low-lactose or reduced-lactose
products available. In some cases, your doctor
might advise you to take a calcium supplement.

One Serving Size = 1 cup of milk or yogurt, 1 1/2
oz. natural cheese, 2 oz. processed cheese

 

Proteins –

Proteins

Pregnant women need about 60 grams of protein per
day. This is about the same as two or more 2-3 oz.
servings of cooked lean meat, poultry without the
skin or fish, or two or more 1 oz. servings of
cooked meat. Don’t eat uncooked or undercooked
meats or fish. These can make you sick. Pregnant
women should avoid deli luncheon meats, also.
Eggs, nuts, dried beans, and peas also are good
forms of protein. Most women in this country have
no problem getting at least this amount of protein
each day. Protein builds muscle, tissue, enzymes,
hormones, and antibodies for you and your baby.
These foods also have B vitamins and iron, which
is important for your red blood cells. Your need
for protein in the first trimester is small, but
grows in your second and third trimesters when
your baby is growing the fastest, and your body is
working to meet the needs of your growing baby.

One Serving Size = 2-3oz. of cooked lean meat,
poultry, or fish, 1 oz. meat also = 1/2 cup cooked
dried beans, 1 egg, 1/2 cup tofu, 1/3 cup nuts, 2
T. peanut butter

 
Should I limit how much fish I eat when I’m
pregnant?

Some fish have mercury, which, in high doses, can
hurt your baby’s growing brain and nervous system.
There are some fish you should NOT eat if you are
pregnant. Here are some guidelines:

    * Do not eat any shark, swordfish, king
mackerel, or tilefish (also called golden or white
snapper) because these fish have high levels of
mercury.
    * Do not eat more than six ounces of “white”
or “albacore” tuna or tuna steak each week.

Limit your fish to no more than 2 servings (12
ounces total) per week. When you eat fish, choose
shrimp, salmon, pollock, catfish, or “light” tuna
as they are usually low in mercury. For more
information on the mercury levels of different
kinds of fish, go to:
http://www.cfsan.fda.gov/~frf/sea-mehg.html
What other nutrients do I need for a healthy
pregnancy?

Folic acid: Folic acid is an important vitamin for
any woman who could possibly become pregnant.
Folic acid is a B vitamin that helps prevent
serious birth defects of a baby’s brain or spine
(called neural tube defects) and other birth
defects like cleft lip and congenital heart
disease. Folic acid is needed very early in
pregnancy, usually before a woman knows she is
pregnant. That is why it’s so important that every
woman who could possibly become pregnant gets
enough folic acid every single day, starting at
least one month before pregnancy. One easy way to
ensure getting enough folic acid every day is to
take a daily multivitamin. Most multivitamins sold
in the U.S. contain enough folic acid for the day.
Check the label! Your vitamin should contain 400
micrograms (400 mcg) or 100% of the Daily Value
(DV) for folic acid. Another way to get enough
folic acid is to eat a serving of breakfast cereal
that contains 100% (DV) for folic acid, every day.
Just check the nutrition label to be sure—look for
“100%” next to folic acid. So, eat a healthy diet
that contains plenty of fruits and vegetables, and
don’t forget to get your folic acid. Every day!

Iron: You need iron to keep your blood healthy for
you and your baby. Bones and teeth also need iron
to develop properly. Too little iron can cause a
condition called anemia. If you have anemia, you
might look pale and feel very tired. Your doctor
can check for signs of anemia through the routine
blood tests that are taken in different stages of
your pregnancy. All pregnant women should take a
low-dose iron supplement, beginning at the first
prenatal visit, or even before, when you are
planning to get pregnant. Prenatal vitamins that
your doctor prescribes or that you find over the
counter usually have the amount of iron you need.
Check the label to make sure they contain iron. If
your doctor finds that you have anemia, he or she
will give you a higher dose of iron supplements to
take once or twice a day. You can help prevent
anemia by eating more iron-rich foods like lean
red meat, fish, poultry, dried fruits, whole-grain
breads, and iron-fortified cereals.

Water: Water plays a key role in your diet during
pregnancy. It carries the nutrients from the foods
you eat to your baby and helps prevent you from
getting constipation, hemorrhoids, excessive
swelling, and urinary tract or bladder infections.
Drinking enough water, especially in your last
trimester, prevents you from becoming dehydrated.
Not getting enough water can then lead you to have
contractions and premature or early labor.
Pregnant women should drink at least six
eight-ounce glasses of water per day and another
glass for each hour of activity. You can drink
juices for fluid, but they also have a lot of
calories and can cause you to gain extra weight.
Coffee, soft drinks, and teas that have caffeine
actually reduce the amount of fluid in your body,
so they cannot count towards the total amount of
fluid you need.

Should I take a multivitamin during my pregnancy?

Even women who plan carefully to eat healthy every
day can be missing out on some important nutrients
like folic acid, which helps prevent serious birth
defects of your baby’s brain and spine. Those
birth defects happen before most women know they
are pregnant. To be certain that you are getting
enough folic acid and other vitamins, it is
helpful to take a daily multivitamin or prenatal
vitamin, starting before you get pregnant. But,
don’t overdo it—taking more than one multivitamin
daily can be harmful.

How much weight should I gain during pregnancy?

You should gain weight gradually during your
pregnancy, with most of the weight gained in the
last trimester. Good rates of weight gain are
about two to four pounds during the first three
months of pregnancy and three to four pounds per
month for the rest of the pregnancy. The average
total weight gain should be about 25 to 30 pounds.
But, the amount you gain might be slightly less or
more, depending on your weight before you became
pregnant and your height.

According to the American College of Obstetricians
and Gynecologists (ACOG):

    * If you were underweight before becoming
pregnant, you should gain between 28 and 40
pounds.
    * If you were overweight before becoming
pregnant, you should gain between 15 and 25
pounds.

Check with your doctor to find out how much weight
gain during pregnancy is healthy for you.

Recent research shows that women who gain more
than the recommended amount during pregnancy and
who fail to lose this weight within six months
after giving birth are at much higher risk of
being obese nearly 10 years later.

Total weight gained during pregnancy includes six
to eight pounds for the weight of the baby. The
remaining weight consists of a higher fluid
volume, larger breasts, larger uterus, amniotic
fluid, and the placenta. Make sure to visit your
doctor throughout your pregnancy so he or she can
check on your weight gain.

Is it hard to lose weight after pregnancy?

It can be hard to lose weight after you have your
baby if you gained too much weight during
pregnancy. During pregnancy, fat deposits can
increase by more than one-third of the total
amount you had before becoming pregnant. If weight
gain during pregnancy is normal, most women lose
this extra weight in the birth process and in the
weeks and months after birth. Breastfeeding also
can help to deplete the fat gained during
pregnancy by helping the body to expend at least
500 more calories each day. For more information
on diet and nutrition while breastfeeding go to:
http://www.womenshealth.gov/Breastfeeding/print-bf
.cfm?page=235

Should I avoid drinking alcohol while I am
pregnant?

There is no safe time during pregnancy for you to
drink alcohol. There is also no known safe amount
of alcohol to drink during pregnancy. When you are
pregnant and you drink beer, wine, hard liquor, or
other alcoholic beverages, alcohol gets into your
blood. The alcohol in your blood goes to your baby
through the umbilical cord. When the alcohol
enters the baby's body, it can slow down the
baby’s growth, affect the baby’s brain, and cause
birth defects. Fetal Alcohol Spectrum Disorders
(FASD) is an umbrella term describing the range of
effects that can occur in a person whose mother
drank alcohol during pregnancy. Some people with
FASD may have abnormal facial features and growth
and central nervous system problems. People with
FASD may have problems with learning, memory,
attention span, communication, vision, and/or
hearing. These problems often lead to problems in
school and problems getting along with others. The
effects of FASD last a lifetime. If you are
pregnant and have been drinking alcohol, stop
drinking now to protect your baby. If you need
help to stop drinking, talk with your doctor or
nurse. For more information go to:
http://www.womenshealth.gov/faq/fas.htm.
Should I avoid caffeine while I am pregnant?

Caffeine is a stimulant found in colas, coffee,
tea, chocolate, cocoa, and some over-the-counter
and prescription drugs. Consumed in large
quantities, caffeine can cause irritability,
nervousness and insomnia as well as low
birth-weight babies. Caffeine is also a diuretic
and can dehydrate your body of valuable water.
Some studies show that caffeine intake during
pregnancy can harm the fetus. Until more is known,
you should avoid caffeine. Caffeine is an
ingredient in many over-the-counter and
prescription drugs. Talk with your doctor before
taking any drugs or medicines while pregnant.
Why do pregnant women crave certain foods?

The "pickles and ice cream" choices and other
appetite cravings of pregnant women might be
reflections of the changes in nutritional needs.
The fetus needs nourishment, and the mother’s body
begins to absorb and metabolize nutrients
differently. These changes help ensure normal
development of the baby and fill the demands of
lactation, or breastfeeding, after the baby is
born.

Do I really need to "eat for two?"

While you are pregnant, you will need additional
nutrients to keep you and your baby healthy. But,
that does not mean you need to eat twice as much.
You should increase your caloric intake with only
300 calories per day. A baked potato has 120
calories, so getting those extra 300 calories
should not be that hard.

Make sure not to restrict your diet during
pregnancy. If you do, you might not get the right
amounts of protein, vitamins, and minerals that
are necessary to properly nourish your unborn
baby. Low-calorie intake can cause a pregnant
mother’s stored fat to break down, leading to the
production of substances called ketones. Ketones,
which can be found in the mother's blood and
urine, are a sign of starvation or a
starvation-like state. Constant production of
ketones can result in a mentally retarded child.
What about diabetes and nutrition during
pregnancy?

If you already have diabetes and would like to get
pregnant, your chances of having a healthy baby
are good. But, it’s important to plan your
pregnancy and follow these steps:

    * Bring your diabetes under control before you
get pregnant. Try to get your blood sugar under
control three to six months before you get
pregnant.
    * Keep your blood sugar under control during
your pregnancy. Keep food, exercise, and insulin
in balance. Talk with your doctor or a registered
dietitian to help you follow a special meal plan.
Remember, as your baby grows, your body changes,
and these changes will affect your sugar levels.
If your blood sugar rises too high, the increased
sugar crossing into the placenta can result in a
large, over-developed fetus with birth defects or
an infant with blood sugar level problems.
    * Be sure to get enough of the B vitamin folic
acid, every day. Women with diabetes might be at
increased risk for having a baby with a serious
birth defect. Getting enough folic acid each day
can help reduce this risk.

Gestational diabetes is a form of diabetes that
begins during pregnancy and usually goes away
after the birth of the baby. If you have
gestational diabetes, this means that you have a
high amount of sugar in your blood during
pregnancy. This form of diabetes can be controlled
through diet, medication, and exercise, but if
left untreated, gestational diabetes can cause
health problems for both you and your baby. If you
develop gestational diabetes, your doctor will
refer you to a registered dietitian who can help
you with special meal plans to control your blood
sugar.

Why do I get morning sickness and nausea, and what
can I do about it?

Morning sickness and nausea are common problems
for pregnant women. Most nausea occurs during the
early part of pregnancy and, in most cases, will
subside once you enter the second trimester. For
some women, morning sickness and nausea might last
longer than the early stages of pregnancy or even
throughout the entire nine months.

The changes in your body might cause you to be
nauseated or to vomit when you smell or eat
certain things, when you are tired or stressed, or
for no apparent reason at all. Nausea in early
pregnancy is a condition that often can be managed
by changing when and what you eat. Try these
tips:

    * Eat smaller meals each day, such as six to
eight small meals instead of three larger ones.
    * Avoid being without food for long periods of
time.
    * Drink fluids between, but not with, meals.
    * Avoid foods that are greasy, fried, or
highly spiced.
    * Avoid foul and unpleasant odors.
    * Rest when you are tired.

Severe nausea and vomiting in pregnancy is rare,
but if it occurs, it can cause you to become
dehydrated. If you feel that your nausea or
vomiting is keeping you from eating right or
gaining enough weight, talk with your doctor.
Source: Womenshealth.gov