Developing healthy eating habits during pregnancy benefits you and your baby. Every morsel you put in your mouth impacts your unborn child. Your baby counts on you to make smart choices and get enough calories, vitamins and minerals so that she grows healthy and strong.
Set Goals for Healthy Eating
During pregnancy, you are eating for two and, like most women, need about 300 extra calories each day. The exact number of extra calories you need depends on your pre-pregnancy weight. Your obstetrician will tell you the amount that is right for you. Eat smart and get your calories from a well balanced diet. Consume a variety of foods to get all the necessary nutrients. Start your day with whole grains like a half cup of hot oatmeal or one cup of fortified cold cereal. Aim for between six and nine servings of grains daily. Eat at least five servings of fruits and vegetables each day. A medium-sized apple or a half cup of canned peaches each count as one serving and each makes a good snack. Protein is another essential nutrient for your baby's growth, especially during the second and third trimesters. Include one to two servings of protein, like an egg, lean meat, tofu or beans, in your daily diet.
Get Enough Calcium, Iron and Folate
Get in the habit of eating foods that are good sources of calcium, iron and folate. Your growing baby needs a significant amount of calcium to develop strong bones and teeth. Have at least four daily servings of dairy products, like milk fortified with vitamin D, yogurt and cheese or calcium-rich foods such as broccoli, spinach and beans. During pregnancy, your iron requirement doubles to meet the needs of both you and your baby. Iron is an important component in hemoglobin, which is the substance in blood that transports oxygen throughout the body. Eat at least three servings of iron-rich foods each day. Iron-fortified breakfast cereals, lean beef, poultry, lentils and spinach are a few sources of iron. Getting enough folate before and during pregnancy prevents major birth defects from developing in an unborn child's brain and spine. Natural sources of folate include leafy green vegetables, citrus fruits, dried beans and peas. Folic acid, which is a synthetic form of folate, is found in fortified breakfast cereals and enriched bread.
Change Your Drinking Habits
Drink at least six 8-oz. glasses of water daily. Hydration helps prevent constipation, hemorrhoids, urinary tract infections and early or premature labor. Water carries nutrients from your body to your baby. Limit your caffeine intake to 200mg each day. Caffeine crosses the placenta and reaches your baby. Remember, caffeine is found in coffee-flavored ice cream, chocolate syrup, hot cocoa, tea, coffee and soft drinks. Alcohol passes through the placenta to the fetus' developing body and can cause mental and physical birth defects. The March of Dimes recommends that women do not drink any alcohol, including wine, beer and wine coolers, during pregnancy.
Avoid Listeria-Contaminated Foods
During pregnancy, avoid foods that are known to be contaminated with the bacterium called listeria. Listeria is found in soil and water. Animals and fish can carry the bacteria. Listeria causes listeriosis, which is a devastating disease for pregnant women and leads to miscarriages and premature delivery. Avoid eating smoked fish such as salmon and trout, unless it is an ingredient in a cooked dish. Refrain from eating cold cuts and hot dogs, unless reheated until steaming hot. Consume only pasteurized milk products because pasteurization and cooking kills listeria.
