A healthy diet is imperative during pregnancy, both for your health and for that of your unborn child. Not only is it important to eat a variety of foods, but you also need to make smart choices within the food groups to meet your nutritional needs. When you are pregnant -- or any other time, for that matter -- the majority of your carbohydrates should come from whole grains, as well as fruits and vegetables. Talk to your obstetrician for specific dietary recommendations.
Calories and Carbohydrates
Most pregnant women should begin adding 300 calories to their diets during their second trimester, and 50 to 60 percent of those calories should come from carbohydrates, according to the UCSF Medical Center. However, if you are at risk for gestational diabetes, you may need to limit your carb intake to 40 or 50 percent. This is because eating too many carbs, especially ones that are high on the glycemic index, can cause dangerous rises in your blood sugar. Your doctor can help you determine the correct amount and types of carbs to eat during pregnancy.
Whole Grains
Your body gets the bulk of its energy from carbohydrates, and you should get at least half of your carbs from whole grain sources. Whole and enriched grains contain fiber, B vitamins, iron and other minerals and vitamins essential during pregnancy. They are also lower on the glycemic index, which means your body takes longer to digest them, leading to fewer spikes in your blood sugar and a lower risk for certain diseases. Furthermore, women who eat mostly high-glycemic carbs like white bread when pregnant have a greater risk of gaining more weight and giving birth to bigger babies than those who eat primarily whole grains. Swap out refined grains for whole-grain cereals, bread, crackers and pasta, as well as brown rice or barley.
Fruits and Vegetables
Fruits and vegetables are other important source of carbohydrates, as they are loaded with vitamins, minerals and fiber. Produce that contains vitamin C, such as citrus fruits, can help your body absorb iron, a key nutrient for the distribution of oxygen throughout your and your baby’s blood. Dark leafy green vegetables like spinach also contain iron, as well as vitamin A, which helps form your baby’s skin and bones. Finally, fruits and vegetables are high in fiber, which helps regulate your blood sugar, keeps your cholesterol at a healthy level, and promotes regular bowel movements. Eat a variety of fruits and veggies. Dried fruit and juices are good choices as well.
Servings
The servings of carbohydrates you need each day will depend on your age, height, how much you weighed before you became pregnant and how active you are. For instance, a 25-year-old woman who is 5 feet and 4 inches tall, weighs 140 lbs. and gets 30 to 60 minutes of daily exercise should consume 7 oz. of whole grains in her first trimester and 9 oz. in her second and third, according to the Mayo Clinic. That same woman needs 5 cups of fruits and veggies a day in her first trimester and 5 1/2 cups in her second and third. Just as your doctor can give you specific recommendations for daily calories, she can also help you determine the correct servings of carbohydrates.
References
- MayoClinic.com; Pregnancy Nutrition: Healthy-Eating Basics; August 2011
- American College of Obstetricians and Gynecologists: Nutrition During Pregnancy
- MayoClinic.com; Pregnancy Nutrition: Foods to Avoid During Pregnancy; May 2011
- Harvard School of Public Health: Carbohydrates: Good Carbs Guide the Way
- PubMed; Maternal carbohydrate intake and pregnancy outcome; February 2002
- UCSF Medical Center: Eating Right Before and During Pregnancy
