Prenatal care is essential for a healthy mom and baby. Weight gain and nutrition are often on the minds of expectant moms. Every expectant mother is different and should talk with her doctor about how much weight she should gain during pregnancy and discuss any specific nutritional requirements.
Calories
The phrase "eating for two" doesn't mean it's healthy to double the amount of calories eaten each day. According to Baby Center, consuming an extra 300 calories is all that is needed for healthy expectant moms. Eating a balanced diet of fruits, vegetables, grains, lean proteins and dairy products can help ensure a healthy pregnancy. Consuming fewer calories because of morning sickness isn't a cause for concern during the first trimester.
Folic Acid
Folic acid is an essential vitamin needed during pregnancy to prevent neural tube defects. According to the American Congress of Obstetrics and Gynecology, during the first 12 weeks of pregnancy, 0.4 mg per day is recommended. Folic acid has been added to foods such as cereals, breads, pasta and rice. Folic acid occurs naturally in dark leafy vegetables, beans and citrus fruits. Taking a vitamin containing 0.4 mg of folic acid is also needed to ensure pregnant mothers receive enough folic acid.
Iron
Red blood cells contain iron to carry oxygen to the body's tissues, organs and baby. Extra iron is needed during pregnancy to maintain the health of the mother and the growing baby who requires extra oxygen and blood. The American Congress of Obstetrics and Gynecology recommends pregnant women receive 27 mg of iron a day, which can be found in most prenatal vitamins.
Foods To Avoid
There are certain foods to avoid during pregnancy because they can cause harm to the mother and baby. According to the American Pregnancy Association, deli meats and soft cheeses should be limited because they can be contaminated with a bacteria called listeria. Fish such as shark, swordfish, king mackerel, and tilefish contain high levels of mercury and should be avoided. Raw shellfish, raw eggs, unpasteurized milk and alcohol should be avoided. Caffeine should be limited to no more than 300 mg a day.
Weight Gain
The amount of weight gain depends on the weight of the mother before becoming pregnant. According to MayoClinic.com, mothers who have a body mass index, or BMI, of 18.5 or less are considered underweight and should gain 28 to 40 lbs. Mothers who have a BMI between 18.5 to 24.9 are considered a healthy weigh and should gain 25 to 35 lbs. Mothers with a BMI between 25 to 29.9 are considered overweight and should gain only 15 to 25 lbs. Mothers with a BMI above 30 are considered obese and should gain 11 to 20 lbs. A mother at a healthy weight should gain 1 to 5 lbs. during the first trimester.
