Pregnancy: Eating Right While Pregnant

• Introduction to Eating Right during Pregnancy
• Healthy Eating Goals while Pregnant
• Foods to Avoid while Pregnant
  • What to Eat when Feeling Sick during Pregnancy
• Dieting during Pregnancy?
  • Low Carb Diet during Pregnancy?
  • Vegetarian Diet during Pregnancy?
• Why do I Need More Calcium while Pregnant?
  • Calcium Intake during Pregnancy
  • Calcium and Lactose Intolerance while Pregnant
  • Calcium Supplements during Pregnancy
• Why do I Need More Iron during Pregnancy?
  • Iron Intake during Pregnancy
  • Iron Supplements during Pregnancy
  • Good Sources of Iron
  • Facts about Iron
• Food Cravings during Pregnancy

Healthy eating in pregnancy , and enough of it, is very important for your baby to grow and develop. You should consume 200 to 300 more calories than you did before you became pregnant.

Although nausea and vomiting during the first few months of pregnancy can make this difficult, try to eat a well balanced diet and take prenatal vitamins. Here are some recommendations to keep you and your baby healthy.

Goals for Healthy Eating

• Eat a variety of foods to get all the nutrients you need. Recommended daily servings: 6-11 servings of breads and grains, two to four servings of fruit, four or more servings of vegetables, four servings of dairy products, three servings of protein sources (meat, poultry, fish, eggs or nuts). Use fats and sweets sparingly.
• Choose foods high in starch and fiber such as whole-grain breads, cereals, pasta, rice, fruits and vegetables.
• Make sure you are getting enough vitamins and minerals in your daily diet. You should take a prenatal vitamin supplements to make sure you are consistently getting enough vitamins and minerals every day. Your doctor can recommend an over-the-counter brand or prescribe a prenatal vitamin for you.
• Eat and drink at least four servings of dairy products and calcium-rich foods a day to help ensure that you are getting 1200 mg of calcium in your daily diet.
• Eat at least three servings of iron-rich foods per day to ensure you are getting 30 mg. of iron in your daily diet.
• Choose at least one good source of vitamin C every day, which include: oranges, grapefruits, strawberries, honeydew, broccoli, cauliflower, Brussel sprouts, green peppers, tomatoes and mustard greens.
• Choose at least one good source of folic acid every day, which include: dark green leafy vegetables, veal and legumes (lima beans, black beans, black-eyed peas and chickpeas). Every pregnant woman needs 0.4 mg of folic acid per day to help prevent neural tube defects such as spina bifida.
• Choose at least one source of vitamin A every other day. Sources of vitamin A include carrots, pumpkins, sweet potatoes, spinach, water squash, turnip greens, beet greens, apricots and cantaloupe.

Next: Foods to Avoid while Pregnant »

Printer-Friendly Format

|

Email to a Friend