Expectant mothers should steer clear of the longstanding advice to "eat for two," researchers at the University of North Carolina School of Medicine recommend. Dr. Alison Stuebe, assistant professor of obstetrics and gynecology, told the Medical News Today website in 2009 that her team found that eating an 500 extra calories per day increased pregnant women's chances of gaining too much weight by 10 percent. Maintaining a healthy diet and exercising during pregnancy can ensure healthy weight gain and improved health for mother and baby. Consult your doctor for any specific recommendations and before making any drastic changes to your diet.
Food Intake
If you desire a caloric rule of thumb, the National Academy of Sciences recommends eating about 150 extra calories daily during the first trimester, and an extra 350 calories per day during the second trimester. However, the best method of monitoring your food intake is to focus on specific nutrients instead of calories.
Servings
In her book "Motherwell Maternity Fitness Plan," registered nurse Bonnie Berk recommends following the Motherwell pregnancy food pyramid to ensure the appropriate amount of nutrients for mother and baby. Eat vegetables in abundance and choose from a variety of colors. Eat nine to 11 servings of whole-grain foods such as oatmeal, brown rice and whole-grain pasta. Consume three servings of dairy, fish, poultry, lean meats and eggs. Get two to three fruit servings, and include canned fruit in its own juice. Nuts are a good source of monounsaturated fat; aim for one to two servings per day. Foods to limit include white bread, white potatoes, pasta, sweets, red meat, butter and margarine.
Food Choices
Choose foods that are low in saturated fat and sugar. Read food labels to determine the fat and sugar content of foods. Choose foods high in fiber to prolong the feeling of satiety and to avoid overeating.
Food Diary
Keep a food diary to keep track of what foods you're eating. A small notebook that fits in your purse or pocket is ideal. Make notes on food type, serving size and preparation method. If you notice any excess weight gain, you can look back at your food dairy to see where those calories are coming from.
Foods to Avoid
Certain types of seafood contain enough mercury to cause damage to the fetal nervous system, the U.S. Food and Drug Administration warns. Fish most likely to contain higher levels of mercury are shark, swordfish, and mackerel. The FDA recommends eating less than 12 ounces of cooked fish per week. Cook all meats, poultry and eggs thoroughly to avoid parasitic infection. Avoid soft cheeses, such as brie, due to listeria risk.
Expert Insight
Gaining excess weight during pregnancy has been linked to higher incidence of Cesarean sections, increased chance of obesity later in life for mother and baby and birth complications. Eating a healthy diet and participating in regular exercise are ways to maintain a healthy weight throughout pregnancy.
References
- "Motherwell Maternity Fitness Plan"; Bonnie Berk; 2005
- Medical News Today: Eating for Two Has Consequences for Mother and Baby
