To eat well during pregnancy you must do more than simply
increase how much you eat. You must also consider
what
you eat. Although you need about 300 extra calories a day -
especially later in your pregnancy, when your baby grows quickly -
those calories should come from nutritious foods so they can
contribute to your baby's growth and development.
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? Although it
varies from woman to woman, this is how those pounds may add
up:
- 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
Of course, patterns of
weight gain during pregnancy
vary. It's normal to gain less if you start out heavier and
more if you're having twins or triplets - or if you were
underweight before becoming pregnant. More important than how much
weight you gain is what makes up those extra pounds.
When you're pregnant, what you eat and drink is the main
source of nourishment for your baby. In fact, the link between what
you consume and the health of your baby is much stronger than once
thought. That's why doctors now say, for example, that
no
amount of alcohol consumption should be considered safe during
pregnancy.
The extra food you eat shouldn't just be empty calories - it
should provide the nutrients your growing baby needs. For example,
calcium helps make and keep bones and teeth strong. While
you're pregnant, you still need calcium for your body,
plus
extra calcium for your developing baby. Similarly, you require more
of all the essential nutrients than you did before you became
pregnant.
A Nutrition Primer for Expectant Mothers
Whether or not you're pregnant, a healthy diet includes
proteins, carbohydrates, fats, vitamins, minerals, and plenty of
water. The U.S. government publishes dietary guidelines that can
help you determine how many servings of each kind of food to eat
every day. Eating a variety of foods in the proportions indicated
is a good step toward staying healthy.
Food labels
can tell you what kinds of nutrients are in the foods you eat. The
letters RDA, which you find on food labeling, stand for
recommended daily allowance
, or the amount of a nutrient recommended for your daily diet. When
you're pregnant, the RDAs for most nutrients are higher.
Here are some of the most common nutrients you need and the
foods that contain them:
|
Nutrient
|
Needed for
|
Best sources
|
| Protein |
cell growth and blood production |
lean meat, fish, poultry, egg whites, beans, peanut
butter, tofu
|
| Carbohydrates |
daily energy production |
breads, cereals, rice, potatoes, pasta, fruits,
vegetables |
| Calcium |
strong bones and teeth, muscle contraction, nerve
function |
milk, cheese, yogurt, sardines or salmon with bones,
spinach |
| Iron |
red blood cell production (needed to prevent anemia) |
lean red meat, spinach, iron-fortified whole-grain breads
and cereals |
| Vitamin A |
healthy skin, good eyesight, growing bones |
carrots, dark leafy greens, sweet potatoes |
| Vitamin C |
healthy gums, teeth, and bones; assistance with iron
absorption |
citrus fruit, broccoli, tomatoes, fortified fruit
juices |
| Vitamin B6 |
red blood cell formation; effective use of protein, fat,
and carbohydrates |
pork, ham, whole-grain cereals, bananas |
| Vitamin B12 |
formation of red blood cells, maintaining nervous system
health |
meat, fish, poultry, milk
(Note: vegetarians who don't eat dairy products need
supplemental B12) |
| Vitamin D |
healthy bones and teeth; aids absorption of calcium |
fortified milk, dairy products, cereals, and breads |
| Folic acid |
blood and protein production, effective enzyme
function |
green leafy vegetables, dark yellow fruits and
vegetables, beans, peas, nuts |
| Fat |
body energy stores |
meat, whole-milk dairy products, nuts, peanut butter,
margarine, vegetable oils
(Note: limit fat intake to 30% or less of your total daily
calorie intake) |
Scientists know that your diet can affect your baby's health
- even before you become pregnant. For example, recent research
shows that
folic acid
helps prevent neural tube defects (including spina bifida) from
occurring during the earliest stages of fetal development - so
it's important for you to consume plenty of it before you
become pregnant and during the early weeks of your pregnancy.
Even though lots of foods, particularly breakfast cereals, are
fortified with folic acid, doctors now encourage women to take
folic acid supplements before and throughout pregnancy (especially
for the first 28 days). Be sure to ask your doctor about folic acid
if you're considering becoming pregnant.
Calcium is another important nutrient for pregnant women.
Because your growing baby's calcium demands are high, you
should increase your calcium consumption to prevent a loss of
calcium from your own bones. Your doctor will also likely prescribe
prenatal vitamins for you, which contain some extra calcium.
Your best food sources of calcium are milk and other dairy
products. However, if you have lactose intolerance or dislike milk
and milk products, ask your doctor about a calcium supplement.
(Signs of lactose intolerance include diarrhea, bloating, or gas
after eating milk or milk products. Taking a lactase capsule or
pill, or using lactose-free milk products may help.) Other
calcium-rich foods include sardines or salmon with bones, tofu,
broccoli, spinach, and calcium-fortified juices and foods.
Doctors don't usually recommend starting a strict
vegan diet
when you become pregnant. However, if you already follow a
vegetarian diet, you can continue to do so during your pregnancy -
but do it carefully. Be sure your doctor knows about your diet.
It's challenging to get the nutrition you need if you don't
eat fish and chicken, or milk, cheese, or eggs. You'll likely
need supplemental protein and may also need to take vitamin B12 and
D supplements. To ensure that you and your baby receive adequate
nutrition, consult a registered dietitian for help with planning
meals.
Food Cravings During Pregnancy
You've probably known women who craved specific foods during
pregnancy, or perhaps you've had such cravings yourself.
Researchers have tried to determine whether a hunger for a
particular type of food indicates that a woman's body lacks the
nutrients that food contains. Although this isn't the case,
it's still unclear why these urges occur.
Some pregnant women crave chocolate, spicy foods, fruits, and
comfort foods, such as mashed potatoes, cereals, and toasted white
bread. Other women crave non-food items, such as clay and
cornstarch. The craving and eating of non-food items is known as
pica
. Consuming things that aren't food can be dangerous to both
you and your baby. If you have urges to eat non-food items, notify
your doctor.
But following your cravings is fine, as long as you crave foods
and these foods contribute to a healthy diet. Frequently, these
cravings diminish about 3 months into the pregnancy.
Food and Drinks to Avoid During Pregnancy
As mentioned earlier, avoid alcohol. No level of
alcohol
consumption is considered safe during pregnancy. Also, check with
your doctor before you take any vitamins or herbal products. Some
of these can be harmful to the developing fetus.
And although many doctors feel that one or two 6- to 8-ounce
cups per day of coffee, tea, or soda with caffeine won't harm
your baby, it's probably wise to avoid caffeine altogether if
you can. High caffeine consumption has been linked to an increased
risk of miscarriage, so limit your intake or switch to
decaffeinated products.
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.
About Fish.
Fish and shellfish can be an extremely healthy part of your
pregnancy diet - they contain beneficial omega-3 fatty acids, and
are high in protein and low in saturated fat. But limit the types
of fish you eat while pregnant because some contain high levels of
mercury, which can cause damage to the developing nervous system of
a fetus. Mercury, which occurs naturally in the environment, is
also released into the air through industrial pollution and can
accumulate in streams and oceans, where it turns into
methylmercury. The methylmercury builds up in fish, especially
those that eat other fish.
Because canned albacore (or white) tuna and tuna steaks are
generally considered to be higher in mercury than canned light
tuna, the U.S. Food and Drug Administration (FDA) recommends that
you eat no more than 6 ounces a week. A 2006 review by Consumer
Reports, though, showed that some canned light tuna can contain
levels of mercury even higher than that of white tuna. But the FDA
maintains that the levels are safe if consumption of the fish is
limited, and that the current recommendations should stand.
It can be confusing when recommendations from trusted sources
differ. But since this analysis indicates that amounts of mercury
in tuna may be higher than previously reported, some women may want
to eliminate tuna from their diet while pregnant or when trying to
become pregnant. Almost all fish and shellfish contain small
amounts of mercury, but you can safely eat those with consistently
low mercury levels (like salmon, shrimp, clams, and tilapia). Talk
with your doctor if you have any questions about how much - and
which fish - you can eat.
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.
Some people also use fiber tablets or drinks or other high-fiber
products available at pharmacies and grocery stores, but check with
your doctor before trying them. (Don't use laxatives while
you're pregnant unless your doctor advises you to do so. And
avoid the old wives' remedy - castor oil - because it can
actually interfere with your body's ability to absorb
nutrients.)
If constipation is a problem for you, your doctor may prescribe
a stool softener. Be sure to drink plenty of fluids, especially
water, when increasing fiber intake, or you can make your
constipation worse. One of the best ways to avoid constipation is
to get more exercise. You should also drink plenty of water between
meals each day to help soften your stools and move food through
your digestive system. Sometimes hot tea, soups, or broth can help.
Also, keep dried fruits handy for snacking.
Some pregnant women find that broccoli, spinach, cauliflower,
and fried foods give them heartburn or gas. You can plan a balanced
diet to avoid these foods. Carbonated drinks also cause gas or
heartburn for some women, although others find they calm the
digestive system.
If you're frequently nauseated, eat small amounts of bland
foods, like toast or crackers, throughout the day. If nothing else
sounds good, try cereal with milk or a sweet piece of fruit. To
help combat nausea, you can also:
- Take your prenatal vitamin before going to bed after
you've eaten a snack - not on an empty stomach.
- Eat a small snack when you get up to go to the bathroom early
in the morning.
- Suck on hard candy.
How to Know If You're Eating Well During Pregnancy
The key is to eat foods from the different food groups in
approximately the recommended proportions. If nausea or lack of
appetite cause you to eat less at times, don't worry - it's
unlikely to cause fetal harm because your baby gets first crack at
the nutrients you consume. And although it's generally
recommended that a woman of normal weight gain approximately 25 to
35 pounds during pregnancy (most gain 4 to 6 pounds during the
first trimester and 1 pound a week during the second and third
trimesters), don't fixate on the scale. Instead, focus on
eating a good variety and balance of nutritious foods to keep both
you and your baby healthy.
Reviewed by:
Steven Dowshen, MD
Date reviewed: June 2006
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
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