Without a doubt, a nutritious, well-balanced eating plan can be one of the greatest gifts you give to your developing baby. Pregnancy nutrition is essential to a healthy baby. Ideally, adopting a healthy eating plan before pregnancy is best.
No matter how many weeks are left on your countdown calendar, it’s never too late to start! Supplying your own body with a tasty blend of nutritious foods can improve your fertility, keep you feeling healthy during pregnancy, and pave the way for an easier labor.
It can also help to establish essential building blocks of growth and overall health for your child.
The food we eat on a daily basis affects how our bodies work, how we heal and grow, and how we maintain energy and strength for years to come. It also determines the basic nutritional health that our children are born with, and provides a model for their eating habits during childhood and beyond.
Pregnancy is the one time in your life when your eating habits directly affect another person. Your decision to incorporate delicious vegetables, whole grains and legumes, lean protein, and other wise food choices into your eating plan before and during pregnancy will give your baby a strong start in life.
Pregnancy Nutrition: Weight Change and Calories
Your body will gain weight during your pregnancy! As you watch your weight begin to increase, take it as proof that your body is nurturing your growing baby. By the time you are ready to give birth, your total blood volume will have increased by as much as 60%.
Your breasts will have filled with milk. Your uterus will have grown to accommodate your baby and has filled with amniotic fluid. Your baby has grown to weigh 6 to 10 pounds (on average). To accomplish all of these productive changes, your body needs approximately 300 extra calories per day during your 2nd and 3rd trimester of pregnancy.
Every woman should discuss her individual nutritional needs with her health care provider. Do not neglect your baby’s health by neglecting your own!
Myth: Now that you are pregnant, you should be eating for two.
Fact: It is true that your nutrient needs increase, but energy requirements only increase by about 300 calories per day for the second and third trimester of pregnancy.
Myth: Gaining less weight during pregnancy will make delivery easier.
Fact: Mothers who do not gain enough weight during pregnancy place their babies at risk for severe complications such as premature birth, which can cause lung and heart problems.
Pregnancy Nutrition: Food Groups
It is helpful to pay attention to recommended daily servings from each food group. Most foods come with a nutrition label attached. This nutrition label will help you to know what amount constitutes one serving.
Protein
Experts recommend 75 to 100 grams of protein per day. Protein positively affects the growth of fetal tissue, including the brain. It also helps your breast and uterine tissue to grow during pregnancy, and it plays a role in your increasing blood supply.
Examples of daily sources of protein:
2-3 servings of meat (1 serving = approximately 3 ounces/size of a deck of cards)
fully cooked fish or seafood, liver, chicken, lean beef, lamb, pork, nuts (1 serving = approximately ⅓ cup), tofu (1 serving = approximately ½ cup)
2-3 servings of legumes (1 serving = approximately ½ cup)
split peas, red and white kidney beans, black beans, navy beans, black-eyed peas, chick peas (garbanzo beans)
Calcium
The daily requirement of calcium is around 1000 milligrams during pregnancy. Calcium helps your body regulate fluids, and it helps build your baby’s bones and tooth buds.
Examples of daily sources of calcium:
3-4 servings of dairy
milk (1 serving = 1 cup)
eggs (1 serving = 1 large egg)
yogurt (1 serving = 1 cup)
pasteurized cheese (1 serving = approximately 1.5 ounces or 4 playing dice stacked together)
tofu (1 serving = ½ cup)
white beans (1 serving = approximately ½ cup)
almonds (1 serving = approximately ⅓ cup)
salmon (1 serving = approximately 3 ounces)
turnip greens (1 serving = approximately 1 cup)
cabbage (1 serving = approximately 1 cup)
eggs (1 serving = 1 large egg)
yogurt (1 serving = 1 cup)
pasteurized cheese (1 serving = approximately 1.5 ounces or 4 playing dice stacked together)
tofu (1 serving = ½ cup)
white beans (1 serving = approximately ½ cup)
almonds (1 serving = approximately ⅓ cup)
salmon (1 serving = approximately 3 ounces)
turnip greens (1 serving = approximately 1 cup)
cabbage (1 serving = approximately 1 cup)
Iron
In combination with sodium, potassium, and water, iron helps increase your blood volume and prevents anemia. A daily intake of 27 milligrams is ideal during pregnancy.
Examples of daily sources of iron:
2-3 servings of green leafy vegetables (1 serving = approximately 1 cup)
collard, turnip, spinach, lettuce, cabbage
3 servings of whole grains (1 serving = approximately ½ cup or one slice)
cornmeal, cereal, bread, oatmeal
2-3 servings of lean protein (1 serving = approximately 3 ounces/size of a deck of cards)
beef, seafood, poultry
Folate/Folic Acid
Folic acid plays a key role in reducing the risk of neural tube defects, including spinach bifida. Experts recommend 600 to 800 micro-grams (.6 to .8 milligrams) daily.
Examples of daily sources of folate:
2 servings of dark green leafy vegetables (1 serving = approximately 1 cup)
collard, turnip, spinach, lettuce, cabbage
2-3 servings of fruit (1 serving = approximately ½ cup)
orange, strawberry, lemon, mango, tomato, grapefruit, kiwi, melon
3 serving of whole grain (1 serving = approximately ½ cup or 1 slice)
bread, cornmeal, cereal, oatmeal
2 servings of legumes (1 serving = approximately ½ cup)
split peas, red and white kidney beans, black beans, navy beans, black-eyed peas, chick peas (garbanzo beans)
Vitamin C
Fruits and vegetables rich in Vitamin C will promote wound healing, tooth and bone development, and metabolic processes. Experts recommend at least 85 milligrams per day.
Examples of daily sources of Vitamin C:
3 servings of fruit or vegetables (1 serving = approximately ½ cup)
orange, strawberry, lemon, mango, tomato, grapefruit, melon, potato, peppers
Other Nutritional Concerns
During pregnancy, some foods can cause harm to a developing baby. Be sure that all meats are thoroughly cooked to avoid exposure to toxoplasmosis, salmonella, and other harmful bacteria. Eliminate tobacco smoke, drug use, and alcohol consumption from your diet.
Reduce or eliminate caffeinated beverages (soda, coffee) from your daily intake, and maintain a reasonable exercise program throughout your pregnancy. Walking and swimming are considered healthy activities during pregnancy, but always consult with your health care provider before starting a new exercise program.
