1. Three Hundred Calories Is Not That Much
When people suggest that you are "eating for two," it sounds cute in theory, but if you really start eating for two, you are going to look twice as big after you deliver your baby. During the first trimester--or first 3 months--of pregnancy you do not need any more calories than you normally require.
To add those extra 300 calories to your diet in months 6 through 9 of your pregnancy, consider these easy snack ideas:
1 cup of oat cereal with 1/2 cup of non-fat milk and a small banana;
1 cup of non-fat fruit yogurt and a medium apple;
1 piece of whole-wheat toast spread with 2 tbs. peanut butter;
1 oz. of low fat cheddar cheese with 6 whole wheat crackers and 6 oz. of orange juice;
3 oz. roasted lean ham or chicken breast and 1/2 cup sweet potatoes;
1 flour tortilla (7-inch), 1/2 cup refried beans, 1 tbs. light sour cream, an ounce of shredded low fat cheese.
2. The Five Food Groups
As soon as you find out you are pregnant, you should make your best effort to eat a balanced diet choosing a variety of food from each of the food groups, such as whole grains and cereals, fresh fruit and vegetables, lean meats, and low-fat or nonfat dairy products. Important nutrients include protein, calcium, folic acid, vitamins A and C.
Choose snacks from the food groups instead of the junk food aisle. For protein, choose lean cuts of beef and pork (such as pork loin, round steak or filet mignon), skinless poultry and fish to incorporate into your weekly diet. Try to choose them baked, grilled or roasted as opposed to fried, to help control calories. Nuts and nut butters are good sources of protein, but be aware of the amounts used to control calorie intake. A small glass of orange juice will provide you with your folic acid and daily vitamin C. Other vegetables will provide vitamin A.
3. Limit Caffeine and Avoid Alcohol
Limit caffeine to no more than 2 8-oz. servings of caffeinated beverage such as tea or coffee during pregnancy. Be careful with juice or other caloric liquids. Large amounts may contribute more calories than you need.
Alcohol is associated with fetal abnormalities, so avoid alcohol completely once you know you are pregnant.
4. Don't Rob Your Bones of Calcium
Calcium is essential during pregnancy. If you don't get it from your diet, your body will rob your bones of it. This allows the fetus to grow, but weakens your bones for good. Be sure to consume 4 servings from the dairy group daily. Drink low fat or nonfat milk with meals, and incorporate yogurt or cheese into your meals or snacks every day. Talk to your physician about taking a daily prenatal vitamin-mineral supplement.
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