NUTRITION DURING PREGNANCY
Is there a diet that can help my body prepare for pregnancy?
Yes. Having good health care and a healthy diet are both important during every phase of a woman’s life, particularly when she is pregnant or planning to become pregnant.
If you are not already taking a folic acid supplement, this would be a good time to begin. Folic acid is particularly important early in pregnancy, to prevent certain problems with your baby’s development. Since you may not yet know you are pregnant at the very time when the baby needs folic acid the most, it’s a good idea to begin taking this supplement for at least one month before you plan to become pregnant. Continuing to take folic acid during the first three months of pregnancy is good for you, too; it helps your body make the extra blood you and the baby will both while you are pregnant.
Folic acid is also found in the following foods:
- Dark, leafy green vegetables, such as spinach
- Citrus fruits and juices
- Dried beans
- Whole grain breads and cereals
The healthcare professional who provides your prenatal care will probably prescribe prenatal vitamins to give you folic acid and other extra nutrients (including iron and calcium) that you will need during pregnancy. You should consult your prenatal care provider first before taking any other vitamins, herbs or dietary supplements.
How much weight should I gain during pregnancy?
It depends. Early in the pregnancy, your prenatal care provider will evaluate your current weight and recommend a range of weight gain that is appropriate for your situation. For many women, a good range is between 25 and 35 pounds, although your range recommendation be different if you were overweight or underweight before pregnancy, or if you are carrying more than one baby.
What kind of diet should I follow during pregnancy?
A healthy one!
As always, eating a variety of foods from each food group every day helps to guarantee that you are getting the nutrients you and your baby need. While most women need about 300 additional calories each day during pregnancy, you should avoid snack foods that offer only empty calories. Make each calorie count by sticking with healthy snacks that are rich in nutrients.
If you are not already familiar with the newly-revised Food Guide Pyramid from the U.S. Departments of Agriculture and Health and Human Services, it is time to learn more about it. The MyPyramid website offers a wealth of information on proper nutrition during pregnancy.
If you need help in meeting your nutritional needs during pregnancy or when breastfeeding, visit the USDA’s Food & Nutrition Service website for information on the Women, Infants and Children (“WIC”) nutrition program.
FOODS TO AVOID DURING PREGNANCY
FISH:
The government has issued warnings regarding the consumption of certain fish by women who are pregnant and women who plan to become pregnant. These types of fish are likely to be contaminated with mercury, which may damage a baby’s developing nervous system:
- Shark
- Tilefish
- Swordfish
- King mackerel
- Tuna steaks
- Golden or white snapper
In addition, the following limitations should be observed:
- Canned tuna: no more than 6 oz. per week
- Fish caught in local waters: no more than 6 oz. per week
- Fish purchased from a store or restaurant: no more than 12 oz. per week
- Sushi should NOT be eaten during pregnancy
For more information, call 1-888-SAFEFOOD, or visit www.epa.gov/ost/fish.
CHEESE:
Soft cheeses (brie, feta, etc.) should not be eaten at any time during pregnancy, as they may contain bacteria that can be harmful to the baby.
MEAT:
Pregnant women should observe the following precautions:
- Do not eat raw or undercooked meat
- Cook lunchmeat prior to eating, as it may contain bacteria that causes listerosis
- When handling raw meat, thoroughly wash your hands to avoid contaminating other foods and surfaces with harmful bacteria.
- Use hot soapy water to wash any utensils (cutting boards knives, forks, etc.) that have come into contact with raw meat.