When you're pregnant, the old saying "you're eating for two" is true, not in volume, such as eating quantities for two people, but in eating right for two people. Your baby requires a variety of nutrient-rich foods, vitamins and minerals to develop and grow properly in the nine months she shares your health, body and diet.
Function
The function of a gestational diet is to eat the proper amounts of the healthiest, most nutrient-packed foods for you and your developing baby. Before placing anything in your mouth, ask yourself if the food you are going to eat is nutrient-rich or nutrient-empty. According to the March of Dimes, most women need only 300 extra calories per day when they are pregnant. This number varies, depending on your pre-pregnant weight. If you were underweight before conceiving, you may need more calories; if you were overweight, you may need less. Check with your doctor to find the right caloric totals for you.
Types
Types of food groups and portion amounts are found in daily intake guidelines from the U.S. Department of Agriculture and listed on the March of Dimes website: grains--6 oz. per day, protein--5 oz., vegetables--2 to 3 cups, dairy--3 cups and fruits--1 to 2 cups. In all groups, fresh is best. Have raw fruits instead of juice, eat lightly cooked or raw vegetables and lean meats over fatty ones. Avoid too much fat and sugar, since they do not give your baby what he really needs.
Tips
According to the March of Dimes, eat four to six small meals throughout the day. This is better for your blood sugar level, for keeping portions under check and will help with heartburn as your uterus grows. Healthy snacks include yogurt, nuts, cheese, fruits and veggies. Drink six to eight glasses of water per day. Among other benefits, water will keep you from becoming constipated. Limit caffeine to 200mg per day, which is equal to one 12 oz. cup of coffee. Remember that tea, chocolate and soda also contain it.
Vitamins
One of the most important vitamins for pregnant women is folic acid, or folate. This is a B vitamin that prevents neural-tube defects, which can affect baby's brain and spinal cord. The Mayo Clinic recommends that women take this vitamin three to four months before conception, in the amount of 800mcg per day. During pregnancy, the clinic suggests 1,000mcg per day. "Lack of folate in a pregnancy diet also may increase risk of preterm delivery," the clinic says.
Minerals
Calcium builds strong bones and teeth, as well as your baby's circulatory, muscular and nervous system. If you don't take in enough through your diet, your pregnancy will take it from your bones. The Mayo Clinic recommends 1,000mg per day, or 1,300mg for teen moms. The need for extra iron almost doubles as your body makes hemoglobin, which is a protein needed by your red cells to carry oxygen to your tissues. When you are pregnant, your blood volume increases by 50 percent, while your baby is busy making her own blood supply. The Mayo Clinic recommends 27mg of iron per day.
Warning
Some foods can make you and your baby sick. The American Pregnancy Association recommends avoiding the following foods, due to risk of food poisoning or harmful chemicals: raw fish, especially shellfish; soft-scrambled or raw eggs; unpasteurized juices; raw alfalfa sprouts; unpasteurized soft cheeses, such as brie; feta, Camembert or Roquefort. Eliminate herbal teas and supplements for nine months. Don't consume fish that may be high in mercury, such as shark, swordfish or mackerel. Also avoid raw or undercooked meat, poultry, seafood, hot dogs, pates, meat spreads and smoked seafood. Deli meats can infect your baby with listeria, which can be life-threatening. While pregnant, never eat non-foods such as clay, starch or coffee grounds, which some women crave. Do not consume alcohol or drugs, and quit smoking for the health of your baby.
