Pregnancy brings about many questions regarding nutrition. Eating for two means taking the time to ensure proper nutrition, striving for adequate intake of calories and nutrients to promote the growth and development of the unborn baby. Understanding which nutrients are most important and which foods and beverages to avoid helps to create a healthy diet during pregnancy.
Weight Gain Expectations
Weight recommendations are based on a woman's prepregnancy body mass index or BMI. The BMI is calculated using current height and weight. A woman with a BMI less than 18.5 is considered underweight and should gain 28 to 40 pounds during her pregnancy, according to the American Congress of Obstetricians and Gynecologists. Women with a normal BMI of 18.5 to 24.9 should gain 25 to 35 pounds. Women who are overweight, with a BMI of 25 to 29.9, should gain less weight, averaging 15 to 25 pounds throughout their pregnancy. Women with a BMI of 30 or greater are considered obese and should limit weight gain during pregnancy, aiming for 11 to 20 pounds.
Nutrients of Interest
Certain nutrients are more important during pregnancy to support brain, bone and eye development as well as to prevent neural tube defects. Women need to increase calcium by trying to consume more dairy products and calcium-fortified foods. Increased iron is needed and can be found in lean meats, legumes, cereals and dried fruit. Carrots, leafy greens and sweet potatoes supply vitamin A. Citrus fruits, broccoli, tomatoes and strawberries provide vitamin C. Folic acid, one of the most important nutrients can be found in green leafy vegetables, nuts, orange juice, legumes and fortified cereals. Taking a daily prenatal vitamin is also recommended.
Things to Limit in the Diet
Pregnant women should abstain from drinking alcohol during pregnancy to prevent fetal alcohol syndrome. Consumption of fish, especially swordfish, mackerel, shark and tile fish, should be limited because of high mercury content. Pregnant women should also avoid hot dogs and deli meat, runny egg yolks, brie, Camembert and feta cheese as these foods are high in certain bacteria that may cause food poisoning.
