Download How Can You Know if You`re Eating Well During Pregnancy

Eating Well During Pregnancy
The key is to eat foods from the different food groups in approximately the recommended
proportions. It's generally recommended that a woman of normal weight gain approximately 25
to 35 pounds during pregnancy (5 pounds the first trimester and 3 or 4 pounds each month
during the second and third trimesters).
First Trimester
Getting folate and preventing malnutrition and dehydration are the most important considerations in the
first trimester.
Calories
Unless a woman is underweight when beginning the pregnancy, additional calories are not needed in the
first trimester. However, the second and third trimesters require an additional 300 calories per day. The
best way to get this is to listen to your body and eat when you are hungry. Try to eat mostly healthy foods
from the bottom of the food pyramid. If you are gaining weight too slowly, eat more frequently (adding
extra, small meals or healthy snacks) and consider slightly increasing the fat in your diet. If you are
gaining weight too quickly, continue to eat when you are hungry, but try to decrease portion sizes, eat
more slowly, and substitute lower fat foods for higher (like skim milk instead of 2% and frozen yogurt
instead of ice cream.)
Fiber
Fiber helps to prevent constipation, a common problem in pregnancy. Fiber is found in whole grains, fruits
and vegetables. Nuts and beans are safe in pregnancy, but fiber supplements can be used as a last
resort (Metamucil® or Citrucel®).
Protein
Protein needs increase during pregnancy. Protein can be found in fish, chicken, meat, beans, nuts,
seeds, tofu, and soy-based products.
Iron
Some women start off pregnancy a bit iron deficient. You should be checked for anemia (the
manifestation of iron deficiency) early in your pregnancy, and again in the third trimester. Dark leafy green
vegetables, dried fruits, fortified cereals, and meats are good sources of iron.
Vitamins
For most healthy North American women, a diet that is adequate in calories and protein is adequate in
vitamins, with the possible exception of folate (folic acid). Take a multivitamin containing 600 micrograms
of folate to prevent folate deficiencies and birth defects such as spina bifida. Woman carrying two or more
fetuses should take a multivitamin and mineral supplement.
FOODS TO BE AVOIDED
Shark and swordfish
Shark, swordfish, tuna steaks, tilefish, king mackerel and many other large fish are known to contain high
levels of methyl-mercury, a substance that can potentially cause neurologic damage when consumed in
large amounts. If you are pregnant, experts at the Food and Drug Administration advise that you limit the
number of times you dine on these delicacies to no more than once a month.
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Raw or undercooked meats
Whether it is in the form of raw hamburger or pork, raw meat has the potential to cause serious infections
during pregnancy.
Raw chicken
Now that you're pregnant, it's even more important to avoid eating raw chicken, or even coming in contact
with the surfaces that have been touched by raw chicken, as it can transmit Salmonella. The result can be
a serious, albeit treatable, diarrheal disease. Fortunately, cooking chicken well--to a temperature of 180
degrees F--can kill the bacteria.
Raw shellfish
According to the Food and Drug Administration, undercooked molluscan shellfish--which includes oysters,
clams, and mussels--are known to cause a majority of the seafood-borne illnesses.
Raw eggs
Some fad diets and drinks out there that call for raw eggs, that can be contaminated with Salmonella. To
eliminate this risk, always cook your eggs well before eating or look for pasteurized products.
Soft cheeses
Soft cheeses, including Brie, feta, bleu, Camembert, Mexican-style, and any other cheese that may be
made with inadequately pasteurized milk, can harbor Listeria. This type of bacteria has the ability to cross
the placenta and infect the fetus.
Unwashed produce
Fruits and vegetables that are not washed have the potential to transmit toxoplasmosis, since this
parasite can contaminate the soil in which the vegetables were grown. Wash fruits and vegetables
thoroughly or use a fruit and vegetable wash; organic produce needs to be washed.
Caffeine
Caffeine can readily cross the placenta and can affect fetal breathing and heart rate. As little as 1 ½ cups
of coffee a day may delay conception and increase the risk of miscarriage and low birth weight. So
prudent advice would be to limit caffeine to less than 300 mg/ day; caffeine is also found in tea and soft
drinks such as colas.
Alcohol
Women who are or may become pregnant should not drink alcoholic beverages at all. A safe level of
alcohol has not been determined at any point during pregnancy.
Artificial Sweeteners
Pregnant woman can enjoy products made with aspartame (Nutrasweet®) and splenda as part of a
healthy diet. However, women with rare genetic disease, phenylketonuria (PKU) can not properly
metabolize the amino acid, phenylalanine, and must monitor their intake from all foods, including foods
sweetened with aspartame. Because saccharine (Sweet n’ Low®) crosses the placenta and may remain
in fetal tissue, it seems prudent to avoid or limit this sweetener.
Herbs
If you are taking herbal supplements or drinking herbal teas, please discuss this with your dietician as
some are not safe during pregnancy.
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Distribution of weight gain
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7.5 pounds - average baby's weight
2 pounds - breast enlargement
7 pounds - your body's extra stored protein, fat, and other nutrients
1.5 pounds - the placenta
2 pounds - enlargement of your uterus
2 pounds - amniotic fluid surrounding your baby
4 pounds - your extra blood
4 pounds - your other extra body fluids
Total 25-35 pounds total weight gain at term
Eating for 2 is not exactly true
Let your appetite guide you. If you feel hungry, eat healthy mid-meal snacks from the food list given
above. Ideal snacks include yogurt, fruit, vegetable sticks, muffins, nuts, dried fruit or drinks such as fruit
smoothies. Most women will gain some extra non-baby weight during pregnancy. This is a natural
phenomenon which is designed to help you breast feed well. This extra weight will generally come off
when breast feeding is established if you maintain the diet outlined above.
Nausea and vomiting
Morning sickness can mean that the healthiest of eaters find it hard to maintain a balanced diet. In most
cases morning sickness will settle down by the 15th week of your pregnancy and you can resume your
normal diet. Try to eat healthy foods when you can—eating small amounts and more often if necessary.
Fluid Intake
Drink plenty of fluids every day (2-3 L per day). This will help prevent urinary tract infections (cystitis) and
constipation. Don't be tempted to reduce your fluid intake just because you need to urinate more often.
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