Pregnant women have increased nutritional needs. During pregnancy, lifestyle changes including dietary changes are typically necessary for the health of both the mother and developing fetus. Consuming healthy foods, avoiding certain foods and gaining a healthy amount of weight during pregnancy can increase chances of delivering a healthy baby.
Weight Gain
Gaining weight during pregnancy is important to help nourish the developing fetus and prevent malnutrition in the mother. However, excess weight gain during pregnancy can pose health risks for the mother and baby. The American Pregnancy Association recommends pregnant women with a healthy pre-pregnancy weight gain 25 to 37 Ibs. throughout the course of the pregnancy; this weight gain is broken down into 3 to 5 Ibs. during the first trimester and 1 to 2 Ibs. per week during the second and third trimesters.
Calorie Consumption
Calorie needs are higher during pregnancy. According to the American Congress of Obstetricians and Gynecologists, pregnant women should increase their daily calories by an average of about 300 per day; however, caloric requirements are lower during the first trimester and higher during the third trimester of pregnancy.
Total daily calorie requirements are based on age, height, pre-pregnancy weight and activity level. According to the U.S. Department of Agriculture MyPyramid Plan for Moms, a 30-year-old, 5-foot 5-inch pregnant woman with a pre-pregnancy weight of 135 Ibs. who exercises 30 to 60 minutes most days should consume about 2,600 calories per day during her second trimester of pregnancy.
Sample Meal Plan
The U.S. Department of Agriculture MyPyramid Plan for Moms provides individualized meal plans for expecting and nursing mothers. Using the example above, a 2,600 calorie meal plan for the second trimester of pregnancy consists of 9 oz. of grains, 6.5 oz. of meat or beans, 3 cups of milk, 2 cups of fruits, 3.5 cups of vegetables, 8 tsp. of oils and 410 discretionary calories that can be used for any desirable healthy foods. Cheese, yogurt and other milk products can be substituted for the milk group and fish, eggs, dried peas, nuts or seeds can be substituted for meat or dried beans.
Beneficial Nutrients
During pregnancy, essential nutrients should be obtained mainly from the diet; however, a prenatal supplement is typically also recommended by obstetricians. According to the American Pregnancy Association, essential nutrients for pregnant women include protein, folic acid, iron, calcium, zinc, vitamin C, vitamin A, vitamin D, vitamin E and vitamins B1, B2, B3 and B6.
Foods to Avoid
Certain foods should be avoided or limited during pregnancy since they have the potential to be harmful to the developing fetus. According to the American Congress of Obstetricians and Gynecologists, foods pregnant women should avoid include high-mercury fish such as swordfish, tilefish, shark and king mackerel; unpasteurized milk; soft cheeses; and raw or undercooked meats, poultry and shellfish. Prepared meats such as deli meats or hot dogs should be heated thoroughly to help prevent bacteria-causing listeriosis. Alcohol should be avoided entirely during pregnancy and caffeine should be limited or avoided.
