EATING RIGHT DURING PREGNANCY

During pregnancy it is important to eat a well-balanced diet. Choose foods that give you protein, vitamins, calcium, and iron. These nutrients are important for your baby's growth and development. They give your baby strong bones and teeth, healthy skin, and a healthy body.

Good sources of protein and vitamins are beans and peas, nuts peanut butter, eggs, meat, and fish. Calcium is found in pasteurized dairy products (such as cheese, milk, and yogurt, sardines and salmon, and green, leafy vegetables). Foods rich in iron are some cereals, rice, dried fruit, liver and kidneys, and whole grain or enriched breads.

To make sure they get these nutrients, pregnant women should eat these portions each day:

6 to 11 servings of breads or whole grains
3 to 5 servings of vegetables
2 to 4 servings of fruit
4 to 6 servings of milk or milk products
3 to 4 servings of meat or protein foods and
6 to 8 glasses of water

Weight gain is important to monitor during your pregnancy. You need to add 200 to 300 more calories a day when you are pregnant. The usual recommended weight gain is about 20 to 35 pounds. But if you are overweight when you become pregnant, you will have to wait until after your baby is delivered to shed those extra pounds. To make sure you have a healthy baby, you will need to gain about 15 pounds. If you are underweight, you will need to gain 35 to 45 pounds during pregnancy.

Although it varies from woman to woman, this is how 30 pounds may add up:

7.5 pounds - average baby's weight
2 pounds - breast enlargement
7 pounds - your body's extra stored protein, fat, and other nutrients
1.5 pounds - the placenta
2 pounds - enlargement of your uterus
2 pounds - amniotic fluid surrounding your baby
4 pounds - your extra blood and
4 pounds - your other extra body fluids

Healthcare experts recommend that pregnant women avoid:

unpasteurized milk and soft cheeses
raw or undercooked meat, fish, shellfish, or eggs
large, long-living fish, such as shark, swordfish, king mackerel, and tile fish, because they could contain mercury, and
large amounts of caffeine from chocolate, coffee, tea, or soft drinks

Eating right during your pregnancy is important to you and your baby. Your prenatal care provider can advise you about what to eat during your pregnancy and how much weight should be gained. A dietician can also assist you in planning your diet.

Prenatal vitamins will probably be prescribed for you during pregnancy. Folic acid is another vitamin that is needed during pregnancy. Low levels of folic acid can cause several types of birth defects, especially in the early weeks of pregnancy. All women who are trying to get pregnant should take folic acid. That way they will have adequate levels of folic acid in those critical early weeks, when they may not even know they are pregnant yet. Consult your healthcare provider about taking prenatal vitamins with iron and folic acid, food supplements, and over-the-counter medicines while you are pregnant.

But remember, vitamin pills and herbal supplements are not a substitute for eating a healthy, well-balanced diet.

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

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