For many women, a pregnancy diet conjures up images of large banana splits with extra nuts, double cheese burgers and late-night candy bars. After all, eating for two gives you license to eat whatever you want, right? Wrong. Eating the right number of calories not only lets you and your baby gain the proper amount of weight, it also keeps both you and your baby healthy. While an occasional splurge is certainly okay, it is important to follow a well-balanced, nutritious diet while giving you and your baby the calories and vitamins you need to be healthy.
Calories
After your first trimester, you will need additional nutrients to keep you and your baby healthy. According to the American Dietetic Association, a pregnant woman needs an extra 300 calories a day more than she did pre-pregnancy. Three hundred calories is the equivalent of a yogurt and an apple, a piece of whole wheat toast with two tablespoons of peanut butter, or a cup of raisin bran with half a cup of non-fat milk and a small banana. The ADA recommends that pregnant women eat a total of 2,500 to 2,700 calories every day from a variety of healthy foods.
Fruits and Vegetables
Pregnant women should try to eat seven servings of fruits and vegetables every day. Fruits and vegetables are good sources of fiber, vitamins and minerals. Examples of fruits and vegetables with vitamin C include melons, strawberries, oranges, tomatoes, peppers and broccoli. Additionally, dark green vegetables have vitamin A, iron and folate, which are important nutrients during pregnancy.
Whole Grains
Pregnant women should eat six to nine servings of whole-grain or enriched breads and cereals every day. You can get your whole grains from rice, pasta, bread and breakfast cereals. These foods contain iron, B vitamins, minerals, and fiber. The folic acid found in these foods may prevent some serious birth defects.
Dairy
Dairy products provide the calcium you and your baby need for strong bones and teeth. Dairy products are also important sources of vitamin A and D, protein and B vitamins. Vitamin A helps growth and vision, and fights infection. Pregnant women should have four or more servings of low-fat or non-fat milk, cheese, yogurt or other dairy products daily.
Warning
A healthy pregnancy diet is not just about how many calories you need. Eating healthy foods and getting the right balance of nutrients are even more important. Talk to your doctor about your nutritional needs during pregnancy, and any concerns you have about healthy weight gain.
