During pregnancy, a proper diet is important for the health of the mother and developing baby. Certain nutrient needs are increased during pregnancy, while some foods should be avoided. The U.S. Department of Agriculture Food Guide Pyramid is a good guide to help pregnant women make healthy food choices.
Background
Pregnant women have increased caloric requirements compared to women who are not pregnant. Even women who are overweight pre-pregnancy should gain weight during the course of their pregnancy. Calorie needs increase by 300 per day during the last six months of pregnancy for a total of about 1,900 to 2,500 calories per day, according to the Weight-control Information Network. Women with a healthy pre-pregnancy weight should gain between 25 and 37 Ibs. total, according to the American Pregnancy Association.
Protein Recommendations
Protein needs are increased during pregnancy. According to the American College of Nurse-Midwives, protein requirements for pregnant women are 71 g of complete protein per day, compared with 46 g per day for non-pregnant women. Complete proteins are proteins that contain all essential amino acids such as meat, dairy products, soy and other combinations of vegetable proteins. Zero to Three notes that pregnant women should increase their daily protein intake by 10 to 12 g per day from pre-pregnancy protein intake.
Essential Nutrients
Nutrient requirements also increase during pregnancy. Many obstetricians encourage pregnant women to take a prenatal supplement containing essential nutrients and omega-3 fatty acids, in addition to eating a healthy diet. Essential nutrients that are beneficial during pregnancy include iron, folic acid, calcium, zinc, B vitamins and vitamins A, D, E and C, according to the American Pregnancy Association.
Meal Plan
Consuming a well-balanced diet including a variety of food choices from different food groups is encouraged during pregnancy. The American Pregnancy Association recommends pregnant women consume nine servings of enriched whole grain products such as pasta, cereal, bread and rice; three servings of milk, cheese or yogurt; three or four servings of fruits and vegetables; and three servings of meat, fish, poultry, eggs, dried beans, dried peas or nuts.
Foods to Avoid
During pregnancy, consuming certain foods could harm the developing baby and should be avoided. These include high-mercury fish such as swordfish, shark, tilefish and king mackerel; unpasteurized milk and milk products; undercooked meats and prepared meats, according to the American Congress of Obstetricians and Gynecologists. Alcohol should be avoided during pregnancy and caffeine-containing foods and beverages should be limited.
References
- Weight-control Information Network Fit for Two Tips for Pregnancy
- American Pregnancy Association: Eating for Two When Over or Under Weight
- American College of Nurse-Midwives: Staying Healthy on a Vegetarian Diet during Pregnancy
- Zero to Three: Frequently Asked Questions
- American Pregnancy Association: Essential Nutrients and Vitamins for Pregnancy
- American Congress of Obstetricians and Gynecologists: Nutrition during Pregnancy
