Healthy eating during pregnancy is essential for both mother and baby. Women who are pregnant should typically increase their daily caloric intake by about 300 calories, or as otherwise recommended by their personal physician. Contrary to popular belief, eating for two does not mean eating twice as much. It doesn’t take a lot of extra food to equal 300 calories.
So, what is a pregnant woman to do to ensure her baby receives the important calories and nutrients needed for healthy growth and development of the fetus? It’s simple because it starts with making smart food choices that focus on healthy foods. Just like pre-pregnancy, one vital key to managing daily nutrition is to exercise portion control. The amount of food eaten is almost as just as important as what is eaten.
Of course, pregnant women should limit their intake of sugar and fat, and avoid caffeine and alcohol. There are some foods which should be avoided during pregnancy such as fish high in mercury, raw or undercooked meats, and some other foods. Making food choices that give the unborn baby a chance to grow, develop, and thrive is the highest priority.
The following general guidelines are typically recommended by physicians. Since every woman is different and every pregnancy is too, only a physician should prescribe a specific dietary plan and recommended weight gain for each individual woman. There are many factors which impact the amount of food to be consumed and the amount of weight to be gained.
Assuming a normal pregnancy based on general guidelines, the following information can be used to plan healthy, nutritious eating throughout each day.
Vegetables
Vegetables are one of the most filling and healthy foods that can be consumed. Pregnant women should consume approximately 2 ½ to 3 cups of fresh vegetables each day. They can be raw or cooked and should include a good variety of dark green, leafy, yellow, and orange vegetables. White and sweet potatoes are also an option but exercise self-control when adding toppings such as butter, sour cream, and cheese.
Fruits
Fruits are a healthy choice for pregnant women. About 1 ½ to 2 cups of fruit per day is recommended. This can include fruit juice but read labels to ensure it is 100% fruit juice and not fruit concentrate filled with artificial sweeteners and sugars. Fresh or canned fruit are good choices. Read labels to make sure canned fruits are not packed in heavy syrup or there will be many extra calories in a small serving – calories that have little nutritional value. Bananas, grapes, and apples are usually available year-round at reasonable prices.
Wheat and Grain
Pregnancy is not the time to skimp on wheat and grain. Many women experience constipation and other disorders during pregnancy and these foods can help avoid some of those discomforts. Whole-wheat bread and pasta, fortified cereal, and brown rice are good selections. Choose wisely since it is only necessary to consume about 6 ounces per day.
Protein
Protein is an excellent source of valuable vitamins, minerals, and other important nutrients. Including about 5 – 6 ounces of protein daily is usually sufficient during pregnancy. Lean meat or poultry, eggs, nuts, and peanuts are all wise choices. Peanut butter is also a good choice for protein but be careful to limit the intake of this higher fat food to about 1 tablespoon per day.
Also, keep in mind that shark, swordfish, tilefish, and tuna are high in mercury and should be avoided. Shrimp, canned light tuna, and salmon can be eaten in moderation and with a doctor’s approval. Make sure any meat or fish consumed is cooked completely through and avoid raw or undercooked meats which can cause serious illness for mother and baby. Beans and lentils are also a good source of protein for consideration.
Milk and Milk Products
Pregnancy is also a good time to make healthy choices that include milk and milk products. Most doctors recommend about 3 – 3 ½ cups per day. That can include milk, yogurt, cheese, and ice cream. But choose carefully and only select foods that are made with pasteurized milk. Many imported cheeses such as Brie and Roquefort are made from unpasteurized milk and are not good for pregnant women. Never drink any unpasteurized milk.
Water
When making healthy food choices, always consider foods that give a greater sensation of fullness and that offer vitamins and minerals. Dark green leafy vegetables, lean meats, and fresh fruits are all important foods to consume during and after pregnancy.
In addition to food choices, it’s essential to drink plenty of water and stay fully hydrated at all times during pregnancy. A healthy fluid intake keeps the body hydrated and allows food to flow more easily to the baby. It keeps the umbilical cord healthier -- allowing vital minerals and nutrients to reach the unborn baby.
Pregnancy is a good time to start taking excellent care of mother and baby. But more importantly, it’s a great time to start healthy eating habits that will last a lifetime.
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