What does diet during pregnancy mean? When we refer to diet during pregnancy, we are not speaking about restricting calories or trying to lose weight. Dieting to lose weight during pregnancy can be hazardous to you and your baby, especially since a weight loss regimen may restrict important nutrients such as iron, folic acid, and other important vitamins and minerals.
- Consume freshly cooked seasonal food items
- Avoid under and overcooked foods
- avoid packaged and processed foods
- You can have 6-8 teaspoons of sugar a day
- Consume traditional meal combinations
At least 1000 mg of calcium is needed daily to support a pregnancy. Calcium is essential for building strong teeth and bones, normal blood clotting, and muscle and nerve function. Since your developing baby requires a considerable amount of calcium, your body will take calcium from your bones, if you do not consume enough through your diet (which can lead to future problems, such as osteoporosis).
Good sources of calcium include milk, cheese, yogurt, cream soups, and puddings. Some calcium is also found in green vegetables, seafood, beans and dried peas. You should consume at least 4 servings of dairy products daily.
Sample Daily Menu
The following sample menu will give you some idea of what a pregnant woman should typically consume in a day for a healthy diet during pregnancy. Three small, but balanced, meals and three light snacks throughout the day are a good rule of thumb to ensure you and your baby’s nutritional needs are met.
Breakfast: Oatmeal cereal, banana, 1 slice whole wheat toast, 2 tsp jam, 1 cup skim milk
Snack: 1 cup yogurt, grapes
Lunch: Turkey (if deli meat, do not eat cold – heat to steaming to avoid Listeria) and cheese sandwich on whole wheat bread, small bag potato chips, pear, and 1 cup skim milk
Snack: Raw veggies and low-calorie dip
Dinner: 4 oz chicken, 1 cup wild rice, 1 cup veggies, 1 cup skim milk
Snack: fresh fruit or low-fat frozen yogurt
It is always important to eat a variety of foods throughout the day making certain you get the nutrients both you and your baby need. Here is a look at the food groups and some suggested sources for creating a healthy diet during pregnancy.
Meat, poultry, fish, eggs, and beans contain the protein, B vitamins and iron needed in pregnancy. Your developing baby needs plenty of protein, especially in the second and third trimesters. Iron helps to carry oxygen to your growing baby, and also carries oxygen to your muscles to help avoid symptoms such as fatigue, weakness, irritability, and depression.
Fruits and Vegetables:
Fruits and vegetables contain many important nutrients for pregnancy especially, Vitamin C and Folic Acid. Pregnant women need at least 70 mg of Vitamin C daily, which is contained in fruits such as oranges, grapefruits and honeydew, and vegetables such as broccoli, tomatoes, and brussel sprouts.
In order to prevent neural tube defects, 0.4 mg of folic acid per day is recommended. A good source of folic acid can be found in dark green leafy vegetables (other sources of folic acid include legumes, such as black or lima beans, black-eyed peas, and veal). You should have at least 2-4 servings of fruit and 4 or more servings of vegetables daily.
Breads and Grains:
The body’s main source of energy for pregnancy comes from the essential carbohydrates found in breads and grains. Whole grain and enriched products provide important nutrients such as iron, B Vitamins, fiber and some protein, even. You can get the required amount of folic acid from fortified bread and cereal.
Depending on your weight and dietary needs, you should consume anywhere between 6-11 servings (6-11 oz) of breads/grains daily.
REMEMBER – a prenatal vitamin, or any other supplement can only complement a healthy diet during pregnancy.