Concerns about your growing baby's health during pregnancy are normal. You play an important role during this special time. By making wise choices with your diet, you'll give your baby the proper nutrients to facilitate a healthy development.
Diet Guidelines
The March of Dimes recommends a basic daily guideline of 6 oz. grains, 2.5 cups vegetables, 1.5 to 2 cups fruit, 3 cups dairy products and 5 oz. to 5.5 oz. protein. Although you don't have to avoid sugary products entirely, you should limit these items. Get your daily portion of grains and veggies with a plate of multi-colored pasta with tomato sauce and a fresh heap of roasted vegetables with parmesean cheese on top. Nuts and fruit make great, convenient and delicious snacks. Eat four to six smaller meals per day, instead of three large ones. This helps keep you satiated and helps relieve heartburn symptoms, too, the March of Dimes says. For your growing baby, you need to consume 300 more calories per day when pregnant. Add these additional 300 calories to your daily calorie requirements at the weight you were before pregnancy. Drink six to eight 8 oz. glasses of water, juice or milk a day as well to keep well hydrated.
Vitamins and Minerals
Pregnant women need more vitamins and minerals to sustain their growing body and fetus. Some daily recommended intakes during pregnancy include 1000mg calcium, 770mcg vitamin A, 85mg vitamin C, 200IU to 400IU vitamin D, 1.9mg vitamin B6 and 2.6mcg vitamin B12, says the American Congress of Obstetricians and Gynecologists.. Of course, trying to consume all these at the recommended levels every day is not practical. The ACOG recommends choosing foods that contain these nutrients, and to eat a variety of food. Good food choices include cheese, yogurt, peas, prune juice, broccoli, citrus, liver and salmon. Folic acid is especially important before and during pregnancy to prevent neural tube defects. You'll find it in a nutritional supplement and in foods such as fortified cereals, orange juice and leafy, green vegetables. You should take 400mcg folic acid per day, the March of Dimes says. Another important mineral is iron, needed to support the extra blood circulating as the baby grows. The daily recommendation is 27mg per day, usually available in a prenatal vitamin or in foods such as red meat and beans.
Considerations
Caffeine products, such as tea, soda and chocolate, should be limited to 200mg per day -- about a 12-oz. cup of coffee, the March of Dimes says. Avoid eating raw fish, raw sprouts, egg products that are soft-scrambled, unpasteurized milk or juices, soft cheese, raw or undercooked meat and herbal teas. Deli meats and hot dogs should be heated up until they're steaming before eating to reduce the risk of food poisoning. Avoid fish that are high in mercury, such as shark, king mackeral and swordfish. Fish is great for protein and omega-3 fatty acid content, so don't avoid it. During pregnancy, shoot for 12 oz. per week of fish such as salmon, canned tuna, shrimp, catfish or pollock.
Weight Gain
Typical weight gain is 25 lbs. to 35 lbs. for women who have a normal body mass index before pregnancy. Heavier women should gain less, about 15 lbs. to 25 lbs. If you overeat and your body mass increases to obese or overweight levels during pregnancy, you put yourself and baby at risk for several problems. Gestational diabetes, high blood pressure called preeclampsia and cesarean delivery are some of them. If you were obese before pregnancy, with a body mass index over 40, the American Congress of Obstetricians and Gynecologists says a modest weight loss with close doctor supervision during pregnancy may be recommended.
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