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Nutrition

Why It's Important to Eat Well When You're Pregnant

Do you wonder how it's reasonable to gain 25 to 35 pounds (on average) during your pregnancy when a newborn baby weighs only a fraction of that?

• 7.5 pounds:  average baby's weight
• 7 pounds:     extra stored protein, fat, and other nutrients
• 4 pounds:     extra blood
• 4 pounds:     other extra body fluids
• 2 pounds:     breast enlargement
• 2 pounds:     enlargement of your uterus
• 2 pounds:     amniotic fluid surrounding your baby
• 1.5 pounds:  the placenta
• Total:  30 lbs

Pregnant women need more essential nutrients than other women. From the beginning of the second trimester until delivery, your body needs an additional 300 calories each day to support the growth of your baby. It is important to eat the right foods every day since tissues and organs develop during certain weeks of your pregnancy. Your own health depends on your diet, too. While your body is supplying the nutrients your baby needs, your body still needs the same nutrients as before you were pregnant. 

Guide to Good Eating During Pregnancy

Tips to Remember:

• Eat a variety of foods.
• Choose foods with a lot of fiber—fruits, vegetables, dry beans, whole grain breads and cereals, and other whole grain products.
• Exercise in moderation on a regular basis (ask your doctor).
• Drink plenty of fluids (64 ounces per day or eight, 8-ounce glasses)
• Eat 3 to 5 meals and snacks per day.
• Pregnancy increases the need for calories and most nutrients. Starting with the second trimester, you need to increase your normal calorie level by 300 calories to provide the extra energy your body needs. Remember, this is not a lot of food. 300 calories is equal to a small snack, such as a half of a peanut butter and jelly sandwich and a glass of 1% milk.
• The amount of suggested weight gain depends upon your weight before pregnancy (ask your doctor).
• Visit the new food guide pyramid online at www.mypyramid.gov for more information.

Weight Before Pregnancy                Suggested Weight Gain
Normal Weight (BMI 20–24)...............................25–35 pounds
Underweight (BMI < 20).....................................28–40 pounds
Overweight (BMI 25–29)....................................15–25 pounds
Very Overweight (BMI > 30)..................................~15 pounds

Recommended Servings*

*Based on a 2000 calorie diet. Your needs may vary depending on age, sex, and activity level.
Dairy Group—3 cups per day; be sure to choose lower fat selections
Count as 1 cup: 1 cup (8 ounces) 1% or skim milk; 1 cup low-fat yogurt; 2 cups low-fat or fat-free cottage cheese; 1½ cups low-fat or fat-free ice cream; 1½ ounces of low fat hard cheese (cheddar, mozzarella, Swiss, or parmesan); 1/3 cup shredded cheese; 2 ounces processed cheese (American); 1 cup pudding (made with milk).
Meat and Meat Alternatives—5.5 ounce equivalents (or the amount of a food that has a similar nutrition value as 5.5 ounces of meat)
Count as 1 ounce equivalent: 1 ounce lean meat, fish, or poultry; 1 egg; 1 slice lunch meat; 1 tablespoon peanut butter; 1/4 cup cooked kidney, pinto, or garbanzo beans.
Fruit Group—2 cups
Count as 1 cup: 1 cup (8 ounces) 100% juice; 1 large banana or orange; 1 small apple; 1 cup canned fruit. Include one Vitamin C source such as an orange or orange juice every day. ,/p>
Vegetable Group—2.5 cups
Count as 1 cup: 1 cup cooked vegetables; 2 cups raw leafy vegetables; 1 cup (8 ounces) 100% juice. Include one serving of a dark green leafy vegetable every day.
Grain Group—6 ounce equivalents (or the amount of a food that has a similar nutrition value to 6 ounces of a grain)
Count as 1 ounce equivalent: 1 slice 100% whole grain bread; 1 cup whole grain, ready-to-eat cereal; ½ cup cooked cereal, rice, or pasta, ½ “mini” bagel, 1 small tortilla, 6 inches in diameter; 1 pancake, 4½ inches in diameter.
Oils and Solid Fats—use sparingly
Common portions: 1 tablespoon corn, safflower, or cottonseed oil; 1 tablespoon margarine; 1 tablespoon mayonnaise; 1 ounce nuts; and 4 large olives.
Most cakes, pies, cookies, soft drinks, sugar, honey, candy, jams, jellies, gravies, butter, and sour cream have either an oil or solid fat and may be loaded with simple sugars. Eat them in moderation; save them to eat only if you need extra calories after eating the basic needed foods.

FOOD BORNE ILLNESS
When you're pregnant, it's also important to avoid food-borne illnesses, such as listeriosis and toxoplasmosis, which can be life-threatening to an unborn baby and may cause birth defects or miscarriage. Foods you'll want to steer clear of include:

• soft, unpasteurized cheeses (often advertised as "fresh") such as feta, goat, Brie, Camembert, and blue cheese
• unpasteurized milk, juices, and apple cider
• raw eggs or foods containing raw eggs, including mousse and tiramisu
• raw or undercooked meats, fish, or shellfish
• processed meats such as hot dogs and deli meats (these should be well-cooked)
• fish that are high in mercury, including shark, swordfish, king mackeral, or tilefish

If you've eaten these foods at some point during your pregnancy, try not to worry too much about it now; just avoid them for the remainder of the pregnancy. If you're really concerned, talk to your doctor.

Managing Some Common Problems

• Because the iron in prenatal vitamins and other factors may cause constipation during pregnancy, try to consume more fiber than you did before you became pregnant. Try to eat about 20 to 30 grams of fiber a day. Your best sources are fresh fruits and vegetables and whole-grain breads, cereals, or muffins.