Healthy Eating During Pregnancy
Eat this. Don't eat that. Do this. Don't do that. Pregnant women are
bombarded with dos and don'ts. Here is help to keep it all straight.
Eating for two
Eating healthy foods is more important now than ever! You need more protein, iron, calcium and folic acid than you did before pregnancy.
You also need more calories, but "eating for two" doesn't mean eating twice as much. Rather, it means the foods you eat are the main source of nutrients for your baby.
Sensible, balanced meals combined with regular physical fitness is still the best recipe for good health during your pregnancy.
bombarded with dos and don'ts. Here is help to keep it all straight.
Eating for two
Eating healthy foods is more important now than ever! You need more protein, iron, calcium and folic acid than you did before pregnancy.
You also need more calories, but "eating for two" doesn't mean eating twice as much. Rather, it means the foods you eat are the main source of nutrients for your baby.
Sensible, balanced meals combined with regular physical fitness is still the best recipe for good health during your pregnancy.
Weight gain
The amount of weight you should gain during pregnancy depends on your body mass index (BMI) before you became pregnant. The Institute of Medicine provides these guidelines:
Check with your doctor to find out how much weight gain during pregnancy is healthy for you.
You should gain weight gradually during your pregnancy, with most of the weight gained in the last trimester. Generally, doctors suggest women gain weight at the following rate:
Where does the added weight go?
Baby – 6 to 8 pounds
Placenta – 1½ pounds
Amniotic fluid – 2 pounds
Uterus growth – 2 pounds
Breast growth – 2 pounds
Your blood and body fluids – 8 pounds
Your body's protein and fat – 7 pounds
Recent research shows women who gain more than the recommended amount during pregnancy and who fail to lose this weight within six months after giving birth are at much higher risk of being obese nearly 10 years later.
Findings from another large study suggest that gaining more weight than the recommended amount during pregnancy may raise your child's odds of being overweight in the future. If you find that you are gaining weight too quickly, try to cut back on foods with added sugars and solid fats. If you are not gaining enough weight, you can eat a little more from each food group.
Calorie needs
Your calorie needs will depend on your weight gain goals. Most women need 300 more calories a day during at least the last six months of pregnancy than they do pre-pregnancy. Keep in mind that not all calories are equal. Your baby needs healthy foods that are packed with nutrients, not "empty calories" such as those found in soft drinks, candies and desserts.
Although you want to be careful not to eat more than you need for a healthy pregnancy, make sure not to restrict your diet during pregnancy either. If you don't get the calories you need, your baby might not get the right amounts of protein, vitamins and minerals. Low-calorie diets can break down a pregnant woman's stored fat. This can cause your body to make substances called ketones. Ketones can be found in the mother's blood and urine and are a sign of starvation. Constant production of ketones can result in a child with mental deficiencies.
Foods good for mom and baby
A pregnant woman needs more of many important vitamins, minerals and nutrients than she did before pregnancy. Making healthy food choices every day will help you give your baby what he or she needs to develop. ChooseMyPlate for pregnant and breastfeeding women can show you what to eat as well as how much you need to eat from each food group based on your height, weight and activity level.
Talk to your doctor if you have special diet needs for these reasons:
Food safety
Most foods are safe for pregnant women and their babies, but you will need to use caution or avoid eating certain foods.
Follow these guidelines:
Do not eat:
Fish facts
Fish and shellfish can be an important part of a healthy diet. They are a great source of protein and heart-healthy omega-3 fatty acids. What’s more, some researchers believe low fish intake may be linked to depression in women during and after pregnancy. Research also suggests that omega-3 fatty acids consumed by pregnant women may aid in babies’ brain and eye development.
Women who are or may become pregnant and nursing mothers need 12 ounces of fish per week to reap the health benefits. Unfortunately, some pregnant and nursing women do not eat any fish because they worry about mercury in seafood.
Mercury is a metal that at high levels can harm the brain of your unborn baby— even before it is conceived. Mercury mainly gets into our bodies by eating large predatory fish, yet many types of seafood have little or no mercury at all. In other words, the risk of mercury exposure depends on the amount and type of seafood you eat.
Women who are nursing, pregnant or who may become pregnant can safely eat a variety of cooked seafood, but should steer clear of fish with high levels of mercury. Keep in mind that removing all fish from your diet will rob you of important omega-3 fatty acids. To reach 12 ounces while limiting exposure to mercury, follow these tips:
Do not eat these fish, which are high in mercury:
Eat up to 6 ounces (about 1 serving) per week:
Eat up to 12 ounces (about 2 servings) per week of cooked* fish and shellfish with little or no mercury such as:
*Don’t eat uncooked fish or shellfish (such as clams, oysters or scallops), which includes refrigerated uncooked seafood labeled nova-style, lox, kippered, smoked or jerky.
Check before eating fish caught in local waters. State health departments have guidelines on fish from local waters. If you are unsure about the safety of a fish from local waters, only eat 6 ounces per week and don’t eat any other fish that week.
Eat a variety of cooked seafood rather than just a few types.
Foods supplemented with DHA/EPA (such as “omega-3 eggs”) and prenatal vitamins supplemented with DHA are other sources of the type of omega-3 fatty acids found in seafood.
Vitamins and minerals
In addition to making healthy food choices, ask your doctor about taking a prenatal vitamin and mineral supplement every day to be sure you are getting enough of the nutrients your baby needs. You also can check the label on the foods you buy to see how much of a certain nutrient the product contains. Women who are pregnant need more of these nutrients than women who are not pregnant:
The amount of weight you should gain during pregnancy depends on your body mass index (BMI) before you became pregnant. The Institute of Medicine provides these guidelines:
- If you were at a normal weight before pregnancy, you should gain about 25 to 30 pounds.
- If you were underweight before pregnancy, you should gain between 28 and 40 pounds.
- If you were overweight before pregnancy, you should gain between 15 and 25 pounds.
- If you were obese before pregnancy, you should gain between 11 and 20 pounds.
Check with your doctor to find out how much weight gain during pregnancy is healthy for you.
You should gain weight gradually during your pregnancy, with most of the weight gained in the last trimester. Generally, doctors suggest women gain weight at the following rate:
- 2 to 4 pounds total during the first trimester
- 3 to 4 pounds per month for the second and third trimesters
Where does the added weight go?
Baby – 6 to 8 pounds
Placenta – 1½ pounds
Amniotic fluid – 2 pounds
Uterus growth – 2 pounds
Breast growth – 2 pounds
Your blood and body fluids – 8 pounds
Your body's protein and fat – 7 pounds
Recent research shows women who gain more than the recommended amount during pregnancy and who fail to lose this weight within six months after giving birth are at much higher risk of being obese nearly 10 years later.
Findings from another large study suggest that gaining more weight than the recommended amount during pregnancy may raise your child's odds of being overweight in the future. If you find that you are gaining weight too quickly, try to cut back on foods with added sugars and solid fats. If you are not gaining enough weight, you can eat a little more from each food group.
Calorie needs
Your calorie needs will depend on your weight gain goals. Most women need 300 more calories a day during at least the last six months of pregnancy than they do pre-pregnancy. Keep in mind that not all calories are equal. Your baby needs healthy foods that are packed with nutrients, not "empty calories" such as those found in soft drinks, candies and desserts.
Although you want to be careful not to eat more than you need for a healthy pregnancy, make sure not to restrict your diet during pregnancy either. If you don't get the calories you need, your baby might not get the right amounts of protein, vitamins and minerals. Low-calorie diets can break down a pregnant woman's stored fat. This can cause your body to make substances called ketones. Ketones can be found in the mother's blood and urine and are a sign of starvation. Constant production of ketones can result in a child with mental deficiencies.
Foods good for mom and baby
A pregnant woman needs more of many important vitamins, minerals and nutrients than she did before pregnancy. Making healthy food choices every day will help you give your baby what he or she needs to develop. ChooseMyPlate for pregnant and breastfeeding women can show you what to eat as well as how much you need to eat from each food group based on your height, weight and activity level.
Talk to your doctor if you have special diet needs for these reasons:
- Diabetes – Make sure you review your meal plan and insulin needs with your doctor. High blood glucose levels can be harmful to your baby.
- Lactose intolerance – Find out about low lactose or reduced lactose products and calcium supplements to ensure you are getting the calcium you need.
- Vegetarian – Ensure that you are eating enough protein, iron, vitamin B12 and vitamin D.
- PKU – Keep good control of phenylalanine levels in your diet.
Food safety
Most foods are safe for pregnant women and their babies, but you will need to use caution or avoid eating certain foods.
Follow these guidelines:
- Clean, handle, cook and chill food properly to prevent foodborne illness, including listeria and toxoplasmosis.
- Wash hands with soap after touching soil or raw meat.
- Keep raw meats, poultry and seafood from touching other foods or surfaces.
- Cook meat completely.
- Wash produce before eating.
- Wash cooking utensils with hot, soapy water.
Do not eat:
- Refrigerated smoked seafood like whitefish, salmon and mackerel
- Hot dogs or deli meats unless they are steaming hot
- Refrigerated meat spreads
- Unpasteurized milk or juices
- Store-made salads such as chicken, egg or tuna salad
- Unpasteurized soft cheeses such as unpasteurized feta, Brie, queso blanco, queso fresco and blue cheeses
- Shark, swordfish, king mackerel or tile fish (also called golden or white snapper); these fish have high levels of mercury.
- More than 6 ounces of white (albacore) tuna per week
- Herbs and plants used as medicines without your doctor's okay. The safety of herbal and plant therapies isn't always known. Some herbs and plants such as bitter melon (karela), noni juice and unripe papaya may be harmful during pregnancy.
- Raw sprouts of any kind (including alfalfa, clover, radish and mung bean)
Fish facts
Fish and shellfish can be an important part of a healthy diet. They are a great source of protein and heart-healthy omega-3 fatty acids. What’s more, some researchers believe low fish intake may be linked to depression in women during and after pregnancy. Research also suggests that omega-3 fatty acids consumed by pregnant women may aid in babies’ brain and eye development.
Women who are or may become pregnant and nursing mothers need 12 ounces of fish per week to reap the health benefits. Unfortunately, some pregnant and nursing women do not eat any fish because they worry about mercury in seafood.
Mercury is a metal that at high levels can harm the brain of your unborn baby— even before it is conceived. Mercury mainly gets into our bodies by eating large predatory fish, yet many types of seafood have little or no mercury at all. In other words, the risk of mercury exposure depends on the amount and type of seafood you eat.
Women who are nursing, pregnant or who may become pregnant can safely eat a variety of cooked seafood, but should steer clear of fish with high levels of mercury. Keep in mind that removing all fish from your diet will rob you of important omega-3 fatty acids. To reach 12 ounces while limiting exposure to mercury, follow these tips:
Do not eat these fish, which are high in mercury:
- Swordfish
- Tilefish
- King mackerel
- Shark
Eat up to 6 ounces (about 1 serving) per week:
- Canned albacore or chunk white tuna (also sold as tuna steaks), which has more mercury than canned light tuna
Eat up to 12 ounces (about 2 servings) per week of cooked* fish and shellfish with little or no mercury such as:
- Shrimp
- Crab
- Clams
- Oysters
- Scallops
- Canned light tuna
- Salmon
- Pollock
- Catfish
- Cod
- Tilapia
*Don’t eat uncooked fish or shellfish (such as clams, oysters or scallops), which includes refrigerated uncooked seafood labeled nova-style, lox, kippered, smoked or jerky.
Check before eating fish caught in local waters. State health departments have guidelines on fish from local waters. If you are unsure about the safety of a fish from local waters, only eat 6 ounces per week and don’t eat any other fish that week.
Eat a variety of cooked seafood rather than just a few types.
Foods supplemented with DHA/EPA (such as “omega-3 eggs”) and prenatal vitamins supplemented with DHA are other sources of the type of omega-3 fatty acids found in seafood.
Vitamins and minerals
In addition to making healthy food choices, ask your doctor about taking a prenatal vitamin and mineral supplement every day to be sure you are getting enough of the nutrients your baby needs. You also can check the label on the foods you buy to see how much of a certain nutrient the product contains. Women who are pregnant need more of these nutrients than women who are not pregnant:
Nutrients and pregnancy
Women who are pregnant also need to be sure to get enough vitamin D. The current recommendation for all adults younger than 71 (including pregnant and breastfeeding women) is 600 international units (IU) of vitamin D each day. Talk to your doctor about how you can be sure to get enough vitamin D and other important vitamins and nutrients.
Keep in mind that taking too much of a supplement can be harmful. For example, very high levels of vitamin A can cause birth defects. For this reason, your daily prenatal vitamin should contain no more than 5,000 IU (International Units) of vitamin A. Some supplements contain much more. Only take vitamins and mineral supplements that your doctor recommends.
Don't forget fluids
All of your body's systems need water. When you are pregnant, your body needs even more water to stay hydrated and support the life inside you. Water also helps prevent constipation, hemorrhoids, excessive swelling and urinary tract or bladder infections. Not getting enough water can lead to premature or early labor.
Your body gets the water it needs through the fluids you drink and the foods you eat. How much fluid you need to drink each day depends on many factors such as your activity level, the weather and your size. Your body needs more fluids when it is hot and when you are physically active. It also needs more water if you have a fever or if you are vomiting or have diarrhea.
The Institute of Medicine recommends that pregnant women drink about 10 cups of fluids daily. Water, juices, coffee, tea and soft drinks all count toward your fluid needs, but keep in mind some beverages are high in sugar and only contain "empty" calories. A good way to tell if your fluid intake is okay is if your urine is pale yellow or colorless and you rarely feel thirsty. Thirst is a sign that your body is on its way to dehydration. Don't wait until you feel thirsty to drink.
Alcohol
There is no known safe amount of alcohol a woman can drink while pregnant. When you are pregnant and you drink beer, wine, hard liquor or other alcoholic beverages, alcohol gets into your blood. The alcohol in your blood gets into your baby's body through the umbilical cord. Alcohol can slow down the baby's growth, affect the baby's brain and cause birth defects.
Find out more about the dangers of drinking alcohol during pregnancy by clicking here.
Caffeine
Moderate amounts of caffeine appear to be safe during pregnancy. Moderate means less than 200 mg of caffeine per day, which is the amount in about 12 ounces of coffee. Most caffeinated teas and soft drinks have much less caffeine. Some studies have shown a link between higher amounts of caffeine and miscarriage or preterm birth, but there is no solid proof that caffeine causes these problems. The effects of too much caffeine are unclear, so be sure to ask your doctor whether drinking a limited amount of caffeine is okay for you.
Cravings
Many women have strong desires for specific foods during pregnancy. The desire for "pickles and ice cream" and other cravings might be caused by changes in nutritional needs during pregnancy. The fetus needs nourishment, and a woman's body absorbs and processes nutrients differently while pregnant. These changes help ensure normal development of the baby and fill the demands of breastfeeding once the baby is born.
Some women crave non-food items such as clay, ice, laundry starch or cornstarch. A desire to eat nonfood items is called pica. Eating non-food items can be harmful to your pregnancy. Talk to your doctor if you have these urges.
Click here for more General Pregnancy Recommendations.
Source: U.S. Department of Health and Human Services Office on Women's Health
Women who are pregnant also need to be sure to get enough vitamin D. The current recommendation for all adults younger than 71 (including pregnant and breastfeeding women) is 600 international units (IU) of vitamin D each day. Talk to your doctor about how you can be sure to get enough vitamin D and other important vitamins and nutrients.
Keep in mind that taking too much of a supplement can be harmful. For example, very high levels of vitamin A can cause birth defects. For this reason, your daily prenatal vitamin should contain no more than 5,000 IU (International Units) of vitamin A. Some supplements contain much more. Only take vitamins and mineral supplements that your doctor recommends.
Don't forget fluids
All of your body's systems need water. When you are pregnant, your body needs even more water to stay hydrated and support the life inside you. Water also helps prevent constipation, hemorrhoids, excessive swelling and urinary tract or bladder infections. Not getting enough water can lead to premature or early labor.
Your body gets the water it needs through the fluids you drink and the foods you eat. How much fluid you need to drink each day depends on many factors such as your activity level, the weather and your size. Your body needs more fluids when it is hot and when you are physically active. It also needs more water if you have a fever or if you are vomiting or have diarrhea.
The Institute of Medicine recommends that pregnant women drink about 10 cups of fluids daily. Water, juices, coffee, tea and soft drinks all count toward your fluid needs, but keep in mind some beverages are high in sugar and only contain "empty" calories. A good way to tell if your fluid intake is okay is if your urine is pale yellow or colorless and you rarely feel thirsty. Thirst is a sign that your body is on its way to dehydration. Don't wait until you feel thirsty to drink.
Alcohol
There is no known safe amount of alcohol a woman can drink while pregnant. When you are pregnant and you drink beer, wine, hard liquor or other alcoholic beverages, alcohol gets into your blood. The alcohol in your blood gets into your baby's body through the umbilical cord. Alcohol can slow down the baby's growth, affect the baby's brain and cause birth defects.
Find out more about the dangers of drinking alcohol during pregnancy by clicking here.
Caffeine
Moderate amounts of caffeine appear to be safe during pregnancy. Moderate means less than 200 mg of caffeine per day, which is the amount in about 12 ounces of coffee. Most caffeinated teas and soft drinks have much less caffeine. Some studies have shown a link between higher amounts of caffeine and miscarriage or preterm birth, but there is no solid proof that caffeine causes these problems. The effects of too much caffeine are unclear, so be sure to ask your doctor whether drinking a limited amount of caffeine is okay for you.
Cravings
Many women have strong desires for specific foods during pregnancy. The desire for "pickles and ice cream" and other cravings might be caused by changes in nutritional needs during pregnancy. The fetus needs nourishment, and a woman's body absorbs and processes nutrients differently while pregnant. These changes help ensure normal development of the baby and fill the demands of breastfeeding once the baby is born.
Some women crave non-food items such as clay, ice, laundry starch or cornstarch. A desire to eat nonfood items is called pica. Eating non-food items can be harmful to your pregnancy. Talk to your doctor if you have these urges.
Click here for more General Pregnancy Recommendations.
Source: U.S. Department of Health and Human Services Office on Women's Health
