Diet During Pregnancy

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 need about 200 to 300 more food calories a day than when you were not pregnant. Most pregnant women need about 2200 to 2300 total calories each day. Your doctor will suggest a range of weight that you should gain. The usual recommended gain is about 20 to 35 pounds.

You need more protein, vitamins, calcium, and iron. These nutrients are important for your baby's growth and development. They give your baby strong bones and teeth, healthy skin, and a healthy body.

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.

If you need financial help buying nutritious foods, a government program called the Special Supplemental Food Program for Women, Infants, and Children can help you buy foods like milk, eggs, cheese, and bread.

How do I know if I am eating a balanced diet?

Use the following chart as a guideline for choosing the types and amounts of foods you eat each day. Carbohydrates (grains, fruits, vegetables) should provide at least half of your daily calories. Eat a variety of foods.

 
                         Number of     Examples of 
       Food Type          Servings     Serving Size 
      ----------------------------------------------------
      Meat, poultry,      2 to 3     2 oz of lean meat 
       fish, beans, eggs 

      Grains              6 to 11    1 slice of bread, 
                                     1/2 cup pasta, 
                                     1 ounce of cereal 

      Fruits              2 to 4     1 apple
                                     1/2 cup chopped fruit
                                     3/4 cup juice

      Vegetables          3 to 5     1/2 cup vegetable 

      Milk, cheese,         4        1 cup of milk 
       yogurt                        1 cup of yogurt 
      ----------------------------------------------------

Do I need to take dietary supplements?

Many women need supplemental vitamins and minerals in their diet during pregnancy. The following are often recommended:

• A multivitamin tablet with iron and folic acid. This may be the only supplement 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. You may need additional calcium in the last half of pregnancy, when the baby needs calcium for bone development.
• Folic acid. The usual dose recommended is 0.4 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. Too much caffeine from chocolate, coffee, tea, and soft drinks could increase the risk to your baby.

You do not have to eat less salt during pregnancy, as was thought in the past. A moderate amount of salt helps keep proper levels of sodium in your body as your baby develops. Use iodized salt.

What should I do if I don't feel like eating or if I have other digestive problems?

Morning sickness

Many women have morning sickness during the early months of pregnancy. It may help if you:

• Eat crackers, pretzels, or dry cereal before you get out of bed in the morning.
• Eat small meals frequently.
• Avoid greasy, fried, or spicy foods that may upset your stomach.
• Don't drink liquids with your meals.

Constipation

To help relieve constipation:

• Eat more fresh fruits, vegetables, high-fiber breads, and cereals.
• Drink more liquids. You should drink 6 to 8 glasses of water or other liquids each day.
• Do not use laxatives unless your doctor tells you to.

Diarrhea

• Try eating more yogurt, rice, dry toast, or bananas.
• Ask your health care provider about taking Pepto-Bismol or Maalox.

Heartburn

For heartburn you should:

• Eat 5 or 6 small meals a day.
• Eat fewer spicy and fatty foods.
• Bake or broil your food instead of frying it.
• Stay away from orange juice or grapefruit juice. Instead drink water, milk, apple juice, or cranberry juice.
• Cut down on soft drinks, chocolate, coffee, and other drinks with caffeine.
• Drink milk before meals.
• Ask your doctor which antacids you can take.