Healthy Eating
During pregnancy, your body needs extra calories, protein, vitamins, and minerals to feed your growing baby. A diet based on the food guide pyramid can help you meet these needs. Try to eat the recommended daily servings from each food group. It is up to you to make healthy food choices for you and your growing baby.
Remember to drink at least 6 to 8 glasses of liquids (mostly water) each day. Drinking plenty of fluids will help to reduce the risk of preterm labor. The Women Infant and Children (WIC) program assists low-income pregnant or breastfeeding women and children under age 5. They offer classes on healthy eating, coupons for nutritious food,breastfeeding education and support, free immunizations for children, and assistance with contacting other health services. Call 800-942-3678 for more information.
Weight Gain
The average weight gain during pregnancy for a normal weight female is 25 to 35 pounds. You should gain 1 to 3 pounds in the first 3 months and about 3/4 to 1 pound per week after that. Pregnancy is not the time to lose weight, even if you are overweight. A pregnant woman needs about 300 extra calories a day, approximately the same number of calories supplied by 21/2 cups of skim milk, or a bagel with cream cheese, or a tuna sandwich. Some expectant mothers may be tempted to "eat for two," or double the amount they normally eat. This is likely to result in excessive weight gain.
Vitamins, Minerals and Medication
It is important to take only the vitamins or minerals prescribed and no more. Large doses may be harmful. Never take any medication, including herbal remedies, without consulting with your doctor. Your body's need for certain nutrients greatly increases during pregnancy. In addition to taking your vitamin, make sure you are getting plenty of iron, folic acid and calcium.
Foods To Avoid
A special concern during pregnancy is foods that may be contaminated by harmful bacteria, such as Listeria, which can cause serious illness. To prevent infection, do not eat:
- Hot dogs, luncheon meats, or deli meats unless they are reheated to steaming hot
- Soft cheeses such as feta, Brie, Cambert, blue-veined cheeses, and Mexican-style cheeses such as "queso blanco fresco." Hard cheeses, semi-soft cheese such as mozzarella, processed cheeses, cream cheese, and cottage cheese are safe to eat.
- Refrigerated pate or meat spreads. Canned products can be eaten.
- Refrigerated smoked seafood, most often labeled as “ nova-style,” “lox,” “kippered,” “smoked” or “jerky”.
- Raw (unpasteurized) milk or juice, or foods that contain them.
Mercury Contamination:
Some fish have harmful amounts of mercury, which can harm the developing brain and nervous system of your growing baby:
- Do not eat shark, swordfish, king mackerel or tilefish
- Limit consumption of freshwater fish caught by family and friends to one meal per week.
You may safely eat 12 ounces per week of other types of fish. Choose a variety from shellfish, canned fish, smaller ocean fish, and farm-raised fish.
Artificial Sweeteners:
Use artificial sweeteners such as aspartame Sucralose and saccharine (more commonly known as Equal, NutraSweet, Splenda or Sweet-N-Low) in moderation.
Talk To Your Doctor
Discuss your nutritional concerns with your doctor, especially if you are having trouble eating, taking your prenatal vitamin, gaining weight too fast, or are experiencing cravings for non-food items. You may want to talk to your doctor about a referral to a dietician if needed.