Healthy Eating During Pregnancy
Nutrition During Pregnancy
Eating healthy during pregnancy will help you feel better. You are also more likely to gain the right amount of weight, reduce your risk of miscarriage, and reduce baby’s risk of serious birth defects. Pregnancy may be a good time for you to cut down on some of those sweets and fatty foods that you have being trying to give up for years. Try eating more fruits, vegetables, and whole grains. Having a baby often gives you the extra motivation to make healthy changes and break bad habits.
What Should I Eat While I Am Pregnant?
In general, good nutrition is the same whether you are pregnant or not. A balanced diet that includes whole grains, vegetables, fruits, dairy, protein, and a lot of water will give you and baby the nutrients you need. Use MyPyramid as a guide, but remember that while you are pregnant you may need to eat a little more than normal to get enough calories and nutrients.
Each person is different. We all need a different amount of calories based on our height, weight, activity level, and metabolism. MyPyramid can help you determine what will work for you. The average non-pregnant woman needs between 1,600 and 2,200 calories a day. Click http://www.mypyramid.gov/mypyramid/index.aspx to get a plan for you!
Your food plan will tell you how many servings of each food group are recommended. The following links will teach you what a serving for each group is.
Grains - http://www.mypyramid.gov/pyramid/grains.html
Vegetables - http://www.mypyramid.gov/pyramid/vegetables.html
Fruits - http://www.mypyramid.gov/pyramid/fruits.html
Milk - http://www.mypyramid.gov/pyramid/milk.html
Meat and Beans - http://www.mypyramid.gov/pyramid/meat.html
Oils - http://www.mypyramid.gov/pyramid/oils.html
Remember, your MyPyramid plan lists the amount of calories and food for a woman who is not pregnant. A woman who is normal weight before becoming pregnant needs to eat around 300 extra calories a day starting in the second trimester. An overweight woman may need to eat less than 300 calories a day extra. Underweight women may need to eat more than 300 calories a day extra to gain enough weight. If your activity level increases or decreases from before pregnancy the amount of calories you need may be different. Eating to hunger is a good rule of thumb. If you are hungry, eat. If you are not hungry, don’t. Making healthy food choices is important. If you have nausea or vomiting try following tips that may help you to eat enough.
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Eating for Two
Don’t be fooled by the idea that you are eating for two. While in a sense this is true, you are not eating for two adults. Three hundred calories is not as much as it may sound! Baby is much smaller than you and can live and grow quite well on this amount of calories. It is best to get your extra calories from foods that are also packed with vitamins and minerals, rather than foods like potato chips and candy.
Healthy snacks that equal 300 calories:
- A bagel with 3 tablespoon of cream cheese
- 10 reduced-fat whole wheat crackers, 1 ounce cheddar cheese and a banana
- 1 cup raw vegetables with 3 tablespoons of ranch dressing
- 2 ounces trail mix
- 1-8" tortilla, 1/3 cup black beans, 3/4 ounce of shredded cheese
You don't have to measure everything you eat. Instead, use your weight gain as a guide. If your doctor says that you are gaining weight too fast, you may be eating more than you need. You can either eat smaller portions or choose lower calorie foods. If your weight gain is too slow, you may need to eat more often throughout the day or try calorie loading. Your WIC dietitian can also give you ideas of how to gain the right amount of weight.
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How Much Weight Should I Gain?
The amount of weight that you should gain will depend on what you weighed before pregnancy and any special recommendations that your doctor gives. Gaining too much or too little weight can have serious risks for you and baby. Weight gain recommendations are usually based on your pre-pregnancy Body Mass Index (BMI). BMI is a measurement of your weight compared with height. You can calculate your BMI by using our BMI calculator. Remember to use your pre-pregnancy weight in the calculation. Weight gain recommendations are as follows:
Pre-pregnancy BMI: Recommended weight gain:
BMI <19.8 (Underweight) 28-40 pounds BMI 19.8-26 (Normal weight) 25-35 pounds BMI 26-29 (Overweight) 15-25 pounds BMI >29 (Obese) No more than 15 pounds
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Are There Any Nutrients I need More of Now That I Am Pregnant?
Now that you are pregnant, you do need more of some nutrients. By eating healthy meals and snacks and taking a daily prenatal vitamin you should be able to get everything that you need. Two nutrients that are particularly important are folic acid and iron.
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Folic Acid
Folic acid is essential for your baby's spinal cord and brain development. If you don't get enough folic acid during the pregnancy, your baby has a higher risk of neural tube defect (NTD). Defects in the neural tube result in major problems with the brain and spine. The most important time to get folic acid is in the first 8 weeks of pregnancy. Many women do not even know they are pregnant until after this period has past. You can also get folic acid from many common foods, but it is hard to get enough folic acid from food alone. So it is recommended that all women in their childbearing years should take a supplement with at least 400 mcg of folic acid daily. Prenatal vitamins usually contain 800 mcg to ensure adequate folic acid.
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Iron
Iron carries oxygen through the blood stream and delivers it to all the tissues of the body. If a person does not have enough iron to carry oxygen efficiently it is called iron-deficiency anemia. This type of anemia is very common during pregnancy because blood volume increases to supply enough blood for both mom and baby. This increases your need for iron. Prenatal vitamins contain a high amount of iron. Some women may need additional iron if they become anemic. Your doctor can help you know if you need extra iron. You should also try to eat plenty of foods high in iron each day.
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Are There Foods I Should Avoid During Pregnancy?
Yes! Some foods and beverages can be very dangerous during pregnancy. It is important to know why these foods are dangerous and avoid them during pregnancy. This can help increase the chance of a healthy pregnancy. Click on each link below to learn more.
- Alcohol
- Fish with high levels of methylmercury
- Unpasteurized milk, soft cheese, luncheon meats, and hot dogs
- Raw fish, undercooked meat and poultry
- Large amounts of caffeine
Links about Healthy Eating During Pregnancy
Healthy Eating During Pregnancy
MyPyramid.gov—http://www.mypyramid.gov/mypyramidmoms/index.html
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