Women who are pregnant should not attempt to lose weight during the pregnancy because it can have an adverse affect on the developing baby. Your doctor will recommend an appropriate amount of weight gain to accommodate your growing baby and your concerns about weight loss. Following some special dietary tips will help you to gain an appropriate amount of weight during the pregnancy and ensure the health of yourself and your developing baby.
Reasonable Weight Gain
Most doctors will recommend that you gain between 25 and 35 pounds during your pregnancy, according to KidsHealth.org. However, when the baby weighs only a small part of that amount, you might wonder why your dietary needs should boost your weight that far. Your additional pounds include not only the weight of the newborn but also another 7 pounds of stored nutrients to help feed the baby after delivery, 8 pounds of extra blood and body fluids, 2 pounds of breast enlargement, 2 pounds of amniotic fluid around the baby and 3.5 pounds of enlarged uterus and placenta. These are just average numbers and will vary depending upon your initial health and if you are having twins or triplets.
Five Food Groups
During your pregnancy, your baby is depending upon your eating habits for the nutrients and vitamins he needs to grow. According to the March of Dimes, you do not have to give up all the foods you love but should include foods from the five food groups every day to help ensure you are getting many of the vitamins and minerals your baby requires. Those five food groups are breads and cereals, vegetables and fruits, dairy products, meats and nuts and fats and sweets used sparingly, according to Harvard School of Public Health.
Proteins
Proteins must be included in your diet because they are needed to help fuel cell growth and the production of new blood cells, according to KidsHealth.org. Your body will be producing new cells to help feed your child once he is born and to grow your developing child. You add more blood to your own body to take care of your oxygen needs and your child's body is also developing his own blood supply. These proteins include lean meat, fish, poultry, egg whites, peanut butter, tofu and beans.
Iron and Folic Acid
When you are pregnant you will need additional iron and folic acid to care for your growing child, according to the American Congress of Obstetricians and Gynecologists. A prenatal vitamin supplement is recommended for most women to ensure that the baby receives enough of these nutrients. Iron is used for the development of red blood cells and folic acid helps to reduce the risk of neural tube defects. Foods that are high in iron include lean meats and spinach, while foods high in folic acid include fortified foods and citrus fruits and beans.
Foods to Avoid
Certain foods and beverages should not be consumed while you are pregnant. These include caffeinated drinks, mercury, unpasteurized foods or nonfood items, according to the American Congress of Obstetricians and Gynecologists. The risk of miscarriage with caffeine is conflicting and unclear if it increases the risk of low birth weight babies. Mercury is harmful to your developing baby so you should avoid eating shark, swordfish, king mackerel or tilefish during pregnancy because they contain high levels of mercury. Consuming unpasteurized milk, cheeses or uncooked meats or shellfish can lead to listeriosis, which is an infection that can lead to the stillbirth of your baby. Having a strong desire to eat nonfood items is called pica and can limit necessary nutrition for the baby and lead to constipation and anemia. Talk with your health care provider if you feel the urge to eat non-food items such as clay, ice or cornstarch.
