If you're pregnant and eating for two (or more, if you're having twins!), nutrition is an important part of ensuring the health of you and your infant.
"Pregnant women need a variety of fresh foods to provide the necessary nutrients for a healthy pregnancy and baby," says Monilla Dent, M.D., obstetrician and gynecologist with Riverside Health System.
Fortunately, with some planning and knowledge, you can eat healthy meals during your pregnancy. The Academy of Nutrition and Dietetics recommends that women eat the following foods to have balanced, healthy meals throughout their pregnancy:
- Whole grains
You can get whole grains from breads, cereals, pastas and brown rice. - Fruits
Fruits include fresh and frozen, without added sugars. Fresh fruit is always better than drinking juices, which have added sugar. - Vegetables
Veggies should include colorful vegetables that are fresh, frozen or canned with no added salt. Avoid eating raw sprouts if you are pregnant. - Lean proteins
Choose lean protein from meat, poultry, fish, eggs, beans and peas, peanut butter, soy products and nuts. According to the Academy of Nutrition and Dietetics, pregnant women should avoid eating tilefish, shark, swordfish and king mackerel, and limit albacore tuna to 6 ounces per week. Deli meats, luncheon meats, and hot dogs should be reheated if you want to eat them. - Low-fat or fat-free dairy
Sources of low-fat or fat-free dairy can include milk, cheese and yogurt. Avoid unpasteurized milk and some soft cheeses that are made from unpasteurized milk. Talk to your doctor if you are unsure about which cheeses and dairy products you should avoid. - Healthy fats
Sources of healthy fats include avocados, nuts, and seeds. You can also enjoy vegetable oils including canola and olive oil.
Eat the right number of calories
If you're pregnant, your body needs more calories, but it doesn't mean you need to eat double the amount of food that you would usually eat. The U.S. Department of Health and Human Services Eat Healthy During Pregnancy: Quick tips recommends caloric guidelines for pregnant women, which are based on each trimester (but may vary depending on a woman's weight at the beginning of pregnancy):
- First trimester: The first 12 weeks
Most women don't need any extra calories. - Second trimester: 13-26 weeks
Most women need about 340 extra calories a day. - Last trimester: after 26 weeks
Most women need about 450 extra calories per day.
If you have gestational diabetes or pre-existing diabetes, your doctor or dietitian can provide you with specific dietary guidelines. Women who have gestational diabetes or pre-existing diabetes will require special nutritional guidance, including the right amount of carbs to support healthy blood sugar.
Vitamins and mineral needs during pregnancy
Your doctor will probably recommend a prenatal vitamin to take during your pregnancy. If not, it's always a good idea to ask which prenatal vitamin is best for you. Choose a prenatal vitamin that contains folic acid, iron and iodine.
- It's important to get enough folic acid because it can help prevent some birth defects.
- Iron is critical during pregnancy to help keep you and your baby healthy.
- Iodine is needed for thyroid health, and for proper bone and brain development.
Nutrition tips for a healthy pregnancy
The following nutrition tips can help you eat a balanced diet during your pregnancy:
- Enjoy a good variety of fresh vegetables, fruits, whole grains, fat-free or low-fat dairy products, and proteins. A balanced diet should include all of the food groups, with a focus on protein and vegetables.
- Choose foods and drinks with less added sugars, saturated fats and salt.
- Limit processed foods, which include refined grains and starches. Examples of these foods include cookies, white bread, baked goods, fast food and some snack foods.
- Eat foods that are rich in fiber to help you avoid constipation and hemorrhoids, which are common during pregnancy.
Morning sickness and nutrition
If you have morning sickness, it can be challenging to follow a balanced, nutritional meal plan. These tips can help you feel better.
- Eating plain crackers or a slice of whole-grain toast can help quell nausea. Some expectant women also find ginger-ale helps settle their stomach.
- If you have trouble eating certain foods due to morning sickness, talk to your doctor about foods that will be easier to tolerate.
- Be sure to drink enough water each day to avoid dehydration.
- Eat plenty of small meals throughout the day, versus large meals which might not be well-tolerated.
- Choose bland foods and avoid spicy or greasy food.
- Steer clear of foods that have a strong odor. You may have to avoid cooking for the first trimester.
- Get plenty of rest, and talk to your doctor if morning sickness is severe.
Pregnancy can feel like an unpredictable time, but following a balanced, nutritional plan can help you have a healthy pregnancy and baby. The guidelines above are intended to provide basic nutritional information during your pregnancy.
"Talk to your doctor about specific nutrition and dietary recommendations if you have any complications during pregnancy, such as high blood pressure or gestational diabetes,"says Dr. Dent.
If you're pregnant and looking for a doctor to manage your obstetric care, contact one of our Riverside Partners in Women's Health women's health practices to schedule an appointment.
