Eating a variety of foods from all the food groups, drinking plenty of liquids and gaining the appropriate amount of weight all lead to a healthy pregnancy and a healthy baby. Eat plenty of whole grains, fresh fruits and vegetables, low- or fat-free dairy products and low-fat cuts of meat or poultry. You can also follow a vegetarian diet if you prefer, but talk with your health care provider to ensure you are eating adequate amounts of necessary nutrients, especially protein.
Proper Weight Gain
Proper weight gain helps you have a healthier pregnancy and delivery and can also help avoid some pregnancy complications such as high blood pressure and diabetes. The amount of weight you should gain during your nine months of pregnancy is based on your prepregnancy weight. If you were underweight before you became pregnant, you should gain 28 to 40 pounds. If you were normal weight, you should gain between 25 and 35 pounds. Overweight women should gain 15 to 25 pounds, and obese women should gain 11 to 20 pounds. Increasing your calories by about 300 per day should help you reach your weight gain goals.
Food Plan
The U.S. Department of Agriculture has developed a daily food plan for pregnant and breastfeeding moms on their website mypyramid.gov. When you enter information such as your height, weight, due date and exercise level, you will receive a daily meal plan for the duration of your pregnancy divided into trimesters. The food plan is based on the food guide pyramid and the 2010 Dietary Guidelines for Americans.
Vitamins and Minerals
Folic acid, calcium and iron are just a few of the important vitamins and minerals you need during pregnancy. The baby growing inside you is developing organs, bones, muscles and other vital body parts and needs adequate nutrients to do so. Some women become depleted in certain vitamins and minerals during pregnancy because of the increased need during fetal development. Most health care providers recommend taking a prenatal vitamin. Talk to your doctor about which supplement is best for you.
Foods to Avoid
Certain foods should be limited or avoided during pregnancy. Avoid alcohol, raw or undercooked fish, meats or poultry, large amounts of caffeine, and soft cheeses such as brie, feta and goat cheese. Fish such as shark, mackerel, and swordfish contain high levels of mercury and should also be avoided. Limit your intake of other types of fish to no more than 12 oz. per week. Ready-to-eat meats such as hot dogs, deli meats and bologna should be heated thoroughly before you eat them. They may contain bacteria called listeria that can harm your baby.
