In this discussion you will learn why you need a well-balanced diet while you are pregnant and what foods you should eat. You will also find out foods you should avoid and foods that will help some of the unpleasant side effects of pregnancy.
What foods do I need to eat?
Eating regular, well-balanced meals is more important when you are pregnant than at any other time of your life. What you eat provides food for your baby as well as yourself.
You will need more protein, vitamins, calcium, and iron. These nutrients are important for your baby's growth and development, and give your baby strong bones and teeth, healthy skin, and a healthy body.
You will require more food calories (an extra 200 to 300 beyond the 2100 calories needed daily by a nonpregnant woman). And, your doctor will suggest a range of weight that you should gain, usually about 20 to 30 pounds (10 to 15 kilograms).
Foods that are excellent sources of protein and vitamins are:
• beans and peas
• nuts
• peanut butter
• eggs
• meat
• fish
• poultry
• cheese, milk, and yogurt.
Good sources of calcium are:
• cheese
• milk
• yogurt
• sardines
• salmon
• greens.
Foods rich in iron are:
• some cereals
• rice
• dried fruit
• green vegetables
• eggs
• liver
• kidneys
• whole grain or enriched bread.
How do I know if I am eating a balanced diet?
To make sure your diet is balanced, use the following chart as a guideline for choosing the types and amounts of foods you eat in a day. Carbohydrates (grains, fruits, vegetables) should make up at least half of your daily calories and variety is important.
/p 5/24
Number of Examples of
Food Type Servings Serving Size
/p 6/4
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Meat, poultry, 2 2 oz of lean meat
fish, beans, eggs
/p 36/6
Grains 5 to 11 1 slice of bread,
1/2 cup pasta,
/p 36/36
1 ounce of cereal
/p 6/6
Fruits 2 to 4 1 fruit
/p 6/6
Vegetables 4 1/2 cup vegetable
/p 6/6
Milk, cheese, 2 to 3 1 cup of milk
yogurt 1 cup of yogurt
/p 5/5
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Do I need to take dietary supplements?
Many women require additional vitamins and minerals in their diet during pregnancy. The following are often recommended:
• A multivitamin tablet with 60 mg of iron and 1 mg of folic acid (usually called a prenatal vitamin); this may be the only vitamin your doctor suggests.
• Iron: Many women need an extra 30 mg a day of iron in the last half of pregnancy. Women carrying twins, women with low iron in their blood, and large women may need up to 100 mg a day of additional iron.
• Calcium: Additional calcium may be needed in the last half of pregnancy when the baby needs calcium for bone development.
• Folic acid: Levels of this vitamin seem to go down as pregnancy progresses; the usual dose needed to supplement a poor diet is 1 mg a day.
What substances should I avoid when I am pregnant?
Stay away from alcoholic drinks, tobacco, and drugs. Check with your doctor before taking any medications. Some medications cause birth defects.
Avoid caffeine. Excessive quantities (present in coffee, tea, cola, and other soft drinks) may be associated with increased risk to your baby.
Should I restrict my salt intake?
Research has shown that you do not have to restrict salt during pregnancy, as was thought in the past. A moderate amount of salt helps to maintain proper levels of sodium in your body as your baby develops. You should use iodized salt.
What should I do if I don't feel like eating?
Morning sickness during the early months of pregnancy may be controlled by eating crackers, pretzels, or dry cereal before getting out of bed in the morning, or eating frequent small meals throughout the day. Stay away from greasy, fried, or spicy foods that may upset your stomach. Don't drink liquids with your meals.
Constipation may be relieved by eating more fresh fruits, vegetables, high fiber breads, and cereals and drinking more liquids (you need 6 to 8 glasses of water or other liquids each day). Do not use laxatives unless your doctor tells you to.
Diarrhea may be helped by eating more binding foods such as rice and dry toast, or try yogurt
Heartburn may be relieved by eating small frequent meals, drinking milk before eating, eating less spicy and fatty foods, and cutting down on sodas, chocolate, coffee, and other drinks with caffeine. Baking or broiling your food instead of frying it also will help. Ask your doctor whether or not you can use any antacids.
Developed by Clinical Reference Systems, Ltd.
