Healthy Eating During Pregnancy

Consuming a healthy diet rich in nutrient dense foods is important throughout the entire pregnancy to support optimal fetal growth and weight gain.  This handout provides general guidelines you can follow throughout your pregnancy.  To make sure you’re getting the nutrients you need and to obtain an individualized meal plan, plan a visit with a clinical dietician.

Weight Gain During Pregnancy

Slow, and small, weight gain is expected in the first trimester, at approximately 1-2 kg.  Then 1.5-2 kg each month to follow.  Typically, an increased rate of weight gain is expected during the second and third trimester.  At this time, it is recommended that caloric intake should increase by approximately 300 calories per day.  Part of this requirement can be met by adding an additional protein source, because protein needs are increased at this time.

Each of these healthy choices has about 300 calories:

• 2 slice whole wheat bread (25-30 grams a slice) + 1 tsp light cream cheese + 2 slice turkey
• 200 grams plain low-fat yogurt + 2 fruits + 2-3 walnuts
• 1 cup high-fiber cereal + 1 cup low-fat milk
• ½ cup low-fat cottage cheese + 1 slice whole wheat bread + 1 fruit + 6-7 almonds
• 2 slices whole wheat bread + 1 Tbsp peanut butter

Eating a Well-Balanced Diet

Fruits and Vegetables – 7 or more servings of fruits and vegetables combined (3 servings of fruit and 4 of vegetables daily).  It is very important to vary the fruits and vegetables you eat from day to day in order to benefit from different vitamins, minerals, and fiber.

1 serving of fruit is equal to the following:

1 serving of vegetable is equal to the following:

Whole Grains and Breads/Cereals – 6 to 9 servings daily

1 serving is equal to the following:

• 1/3 cup cooked brown rice or whole wheat pasta
• 1 slice whole wheat bread (25-30 grams per slice)
• ½ cup cooked cereal (i.e: oatmeal)
• ½ cup high fiber ready-to-eat cereal (i.e. Branflakes)
• 1/3 cup bulgar wheat

Dairy Products – 4 or more servings of low-fat or non-fat milk, yogurt, cheese or other dairy products daily.  If you are lactose intolerant or cannot digest dairy products, you can still get enough calcium.  There are several low-lactose or reduced-lactose products available.  In some cases, your doctor or dietician might recommend a calcium supplement.

1 serving is equal to the following:

• 1 cup non-fat or low-fat milk
• 1 cup plain non-fat or low-fat yogurt
• 30 grams reduced-fat cheese

Protein –Pregnant women and their growing babies need 10 grams of protein more than non-pregnant women.  Pregnant women should eat around 60 grams of protein every day. (Of course, this number varies according to individualized needs).

Important Nutrients During Pregnancy

Last Updated: 11/200

http://americanpregnancy.org/pregnancyhealth/nutrientsvitaminspregnancy.html

Unsafe Foods to Avoid During Pregnancy

Foods that contain mercury:

Don’t eat: swordfish, tilefish, king mackerel, shark, raw or uncooked fish or shellfish (e.g. clams, oysters, scallops), refrigerated uncooked smoked fish

Eat up to 180 grams per week: tuna steaks, canned albacore or chunk white tuna, halibut, snapper

Eat up to 2 servings (360 grams) per week: shrimp, crab, clams, oysters, canned light tuna, salmon, mahi mahi, pollock, catfish, cod

To protect yourself from Listeria monocytogenes, follow the guidelines below:

• Avoid soft cheeses such as feta, Brie, Camembert, blue-veined cheeses, and Mexican style cheeses such as queso fresco, queso blanco, and Panela.
• Safe cheeses include cheddar and semi-soft cheeses, such as mozzarella.  Pastuerized processed cheese slices and spreads such as cream cheese and cottage cheese can also be safely consumed.
• Avoid raw or unpasteurized milk.
• Do not eat hot dogs, luncheon meats or deli meats unless they are properly reheated to steaming (or 160 degrees F).
• Do not eat refrigerated pates or meat spreads.
• Do not eat refrigerated smoked seafood unless it is contained in a cooked dish, such as a casserole.
• Practice safe food handling:  Wash all fruits and vegetables, cook on clean surfaces, follow proper temperatures and procedures for cooking, holding, refrigerating, and freezing foods.

Alcohol and Drugs: Drinking alcohol during pregnancy has great risks on a child’s physical, neurological, and mental development.  Avoid drinking alcohol during pregnancy!

Caffeine: Caffeine is a stimulant found in colas, tea, chocolate, cocoa, and some over-the-counter and prescription drugs.  It should be limited to no more than 100-200 mg per day during pregnancy.  Studies have shown increased risk of miscarriage with high caffeine intake above 200-300 mg per day.