Being pregnant can be one of the most rewarding experiences of a lifetime, however requires certain sacrifices on the part of the mother. An expecting mother's recommended diet is similar to most healthy eating plans, with some additional limitations and extra nutrient requirements. Consuming an appropriate pregnancy diet can help ensure a healthy pregnancy and baby.
Calorie Requirements
To help ensure a fetus grows and develops properly, pregnant women should expect to increase calorie consumption and gain weight. The American Pregnancy Association recommends increasing caloric intake by 300 calories per day in the second and third trimesters of pregnancy. The March of Dimes recommends women who are at a healthy weight gain a total of 25 to 35 pounds during pregnancy. Weight gain recommendations vary depending on a woman's beginning weight and whether or not it's in a healthy range.
Protein
Protein requirements are increased during pregnancy. Protein is a nutrient required for proper development of the fetus and health of the mother. The American Pregnancy Association recommends most pregnant women consume between 75 to 100 grams of protein each day. Foods high in protein include meat, chicken, fish, legumes, nuts, seeds, tofu, eggs, milk, yogurt and cheese.
Vitamins and Minerals
Vitamin and mineral recommendations also increase during pregnancy. Most obstetricians will recommend a prenatal supplement before, during and possibly after pregnancy especially for breastfeeding women. Key nutrients for pregnant women include calcium, iron, folic acid and vitamin C according to the American Pregnancy Association. The American Dietetic Association recommends pregnant women consume at least 600 mcg of folic acid, 27 mg of iron and 1,000 mg of calcium each day.
Foods to Avoid
Some foods should be avoided during pregnancy and some simply limited. Due to mercury content in fish, it should be limited and some fish should be avoided entirely during pregnancy. Fish to avoid entirely include swordfish, tilefish, shark and king mackerel. The March of Dimes recommends limiting fish lower in mercury such as catfish, salmon, pollock, shrimp and canned light tuna to 12 oz. per week and albacore tuna to 6 oz. per week. The March of Dimes also recommends avoiding foods such as raw or undercooked meat, fish, poultry, hot dogs, deli meats or eggs, unpasteurized dairy products or juices, raw sprouts and herbal teas or supplements.
Substances to Avoid
Some commonly consumed substances should be avoided during pregnancy. The American Pregnancy Association recommends completely avoiding alcohol, tobacco and other drugs during pregnancy. Caffeine should ideally be avoided during pregnancy since it has been shown to cause birth defects in some animal studies and miscarriages, low-birth weights and pre-term deliveries in some human studies. However some experts and obstetricians note that moderate levels of caffeine consumption are okay during pregnancy, specifically in amounts of less than 150 mg per day according to the American Pregnancy Association.
Member Comments