A Healthy Diet for a Healthy Pregnancy
A diet rich in healthy foods like fruit, vegetables, protein (meat, eggs, nuts) and whole grains will help ensure that your baby is getting the nutrition he needs to grow and develop. Healthy eating should be part of your plan from the start since many of your baby's major organs are formed during the first few weeks of pregnancy.
A Balanced Diet
Eating a balanced diet can help prevent a number of serious complications with your pregnancy and delivery including: anemia, infections, premature birth, abnormal birth weight, and poor healing after delivery.
| Food | Servings |
|---|---|
| Whole grains (e.g., whole grain pasta & bread, oatmeal, quinoa, brown rice) | 2-4 servings/day |
| Vegetables | 3-4 servings/day |
| Fruits | 3-4 servings/day |
| Dairy (e.g., milk, yogurt, cheese) | 2-4 servings/day |
| Protein (e.g., meat, fish, nuts, eggs) | 2-4 servings/day |
| Fats and oils | Limited quantities |
“Eating for Two”
You may have heard the saying "eating for two" while pregnant. Though this is important to remember from the standpoint of "what I eat, my baby eats", this saying doesn't mean that you should eat twice as much food. On average, pregnant women should be eating an extra 300 calories a day to help support their growing baby. To provide the best nutrition for you and your baby, you should choose foods that are high in protein, calcium, iron and folic acid, and avoid added fats and sugar.
Weight Gain
On average, the total amount of weight gain during pregnancy will fall in the following ranges:
| Weight Type | Average Pounds |
|---|---|
| Normal weight (BMI 18.5 – 24.9) | 25 – 35 pounds |
| Underweight (BMI less than 18.5) | 28 – 40 pounds |
| Overweight (BMI 25 – 29.9) | 15 – 25 pounds |
| Obese (BMI greater or equal to 30) | 11 – 20 pounds |
| Pregnant with multiples (twins, triplets, etc.) | 35 – 45 pounds |
Prenatal Vitamin
While most of the vitamins and minerals you need should come from the food you eat, a good prenatal vitamin is also recommended to supplement your diet. Your prenatal vitamin should contain vital nutrients such as folate, iron, calcium, magnesium, choline, selenium, zinc, and vitamins A, C, B6, B12 and D.
Key Nutrients in Pregnancy
Folate, or folic acid, is critical in the formation of DNA and cell division and supports rapid growth of the placenta and fetus. It is also helps prevent neural tube disorders such as spinal bifida. The CDC recommends pregnant women take a minimum of 400 micrograms of folate daily. Most prenatals contain folate, but it can also be found in foods such as lentils, beans, chickpeas, okra and spinach.
Calcium helps your baby develop strong bones and teeth and is important for your own bone health as well. It is recommended that pregnant women get 1,000 mg of calcium daily. Foods rich in calcium include dairy (e.g., milk, yogurt and cheese), as well as greens such as spinach and kale.
Iron is essential for transporting oxygen in both baby and mom and decreases the risk of anemia in pregnancy. Foods rich in iron include meat, beans (including soy, kidney and white beans), spinach and lentils.
Magnesium is necessary to build body tissues in babies and may reduce the risk of preterm labor. It also may help reduce leg cramps and help with insomnia in moms. Sources of magnesium include buckwheat and wheat flours, grains such as bulgur and barley, oat bran, spinach and squash.
Selenium can help reduce the risk of preeclampsia, or dangerously high blood pressure during pregnancy and aids in healthy fetal development. It is recommended that pregnant women get 60 mcg of selenium a day. Selenium can be found in food such as barley, crab, salmon, turkey and wheat flour.
Omega-3 Fatty Acid DHA is essential for baby’s brain and eye development. It can also combat postpartum depression in moms and has been shown to reduce the risk of preterm labor. DHA can be found in many types of fish, as well as flaxseed, hempseed, walnuts and soybeans. DHA can be taken in the form of a fish oil supplement or vegan DHA supplement.
Choline plays an important role in baby’s brain development, including the development of memory. Eggs are rich sources of choline, as is veal, beef and soybeans.
Food sources for vitamins:
Vitamin A: Carrots, pumpkin, spinach and other greens
Vitamin C: Bell peppers, papaya, citrus juice and fruit, strawberries, Brussels sprouts
Vitamin D: Salmon and other fish, milk, eggs
Vitamin K: Kale, spinach, and other greens, Brussels sprouts, broccoli
B6: Chickpeas, chestnuts, turkey, pork
B12: Trout, salmon, ground beef, milk, yogurt, cheese
Pregnancy and Food Safety: What is Safe and What to Avoid
Alcohol: There is no safe amount of alcohol during pregnancy. Alcohol use during pregnancy has been linked to miscarriage, preterm birth, low birthweight and can cause other problems for your developing baby. Pregnant women are advised to abstain from alcohol throughout their pregnancy.
Caffeine: Small amounts of caffeine, totaling 300 milligrams or less per day, is safe in pregnancy. This is the amount in one to two cups of coffee. Be aware of caffeine intake from other sources as well, such as soda and chocolate.
Fish: Fish can be a healthy source of protein and omega 3 fatty acids during pregnancy. It is best to choose varieties of fish that are low in mercury, such as salmon, sardines, cod and tilapia. Fish to avoid or limit due to their mercury content include tuna, swordfish, mackerel and shark.
Deli meat: Deli meat such as turkey can potentially carry the foodborne bacteria listeria. Although outbreaks are rare, listeria can be very dangerous for your unborn baby. It is best to either avoid deli meat altogether during pregnancy, or else heat to steaming before consuming to kill any bacteria.
Soft cheeses: Unpasteurized soft cheeses such as brie, feta and queso fresco can contain listeria bacteria and should therefore be avoided. Most soft cheeses sold commercially in the U.S. are pasteurized and are safe to eat, but always check the label first.
Unpasteurized milk and juice: These products should be avoided as they may contain dangerous bacteria.
Undercooked/raw meat and fish: Undercooked meat and fish can carry bacteria such as listeria, E. coli and salmonella, which can be very harmful to you and your baby. It is best to make sure the meat and fish you eat is fully cooked to limit the risk.