Nutrition in Pregnancy

Dietary Recommendations for Pregnant Women

• Eat enough food to gain weight at the rate recommended by your healthcare provider.
• Try to include fruits, vegetables, and whole grains (complex carbohydrates are better than processed foods). High protein foods are very important as protein is the building block for muscles and bones. Recommendations include:
  • 9 servings of Grains (bread, cereal, rice or pasta)
  • 4 servings of Vegetables
  • 3 servings of Fruits (be careful with Fruit Juice as it is high in sugar)
  • 3 servings of Protein (poultry, fish, dry beans, meat, eggs and nuts)
  • 3 or more servings of Dairy, (milk, yogurt and cheese) either with or between meals. One cup (1/2 pint) of milk is an example of one serving. Choose low-fat or skim milk products. If you are not big on dairy, then twice a day you should take a calcium supplement 500-600mg each, like Citracal, Caltrate or Viactiv chews.
  • Eat small to moderate-sized meals at regular intervals, and eat nutritious snacks. This will help you and your baby have the best chance of getting all the nutrients you need.
  • To absorb more iron, include in your meals, some meat, poultry, fish, or vitamin C rich foods, (such as OJ, broccoli, or strawberries).
  • If you drink coffee or other caffeinated beverages such as cola, do so in moderation ( 1-2 servings or less per day).
  • While you are pregnant, the only sure way to avoid the possible harmful effects of alcohol on the fetus is to avoid drinking alcoholic beverages entirely.
  • For foods to avoid altogether in pregnancy, as well as guidelines for the intake of fish during pregnancy, visit the FDA website.

Nutritional Intake for the Vegan or Vegetarian

Vegetarians who eat no dairy products (Vegans) should eat fortified foods such as cereals, breads and rice, as well as fruit juices and soy milk, which have been enriched with additional calcium, Vitamins D, B12 and folic acid. Prenatal vitamins can also be supplemented with additional iron, calcium, or Vitamin B12 throughout the second and third trimester.

Many vegetarians are also anemic because most iron absorbed by the body comes from animal products. Iron deficiency is common during pregnancy, even in women who are not vegetarian, It is important to include iron in you diet from fortified breads and cereals or by eating nuts and seeds. Strict vegetarians may also be deficient in zinc, which can be supplied from eating whole grain food, peas and beans.

The vegetarian diet in pregnancy should focus on the following four food groups when choosing meals:

Whole Grains: Try to get at least 7 servings of whole grain products, including whole wheat bread, brown rice, and fortified cereals.

Legumes (peas and beans), nuts, soy, tofu and seeds: Your protein will come from these foods instead of animal products, so aim for five or more servings.

Fruits and vegetables: These form the basis of most vegetarian diets, so be sure to select 8 or more fruits and vegetables that are full of necessary nutrients. Focus on fortified juices figs and calcium-rich vegetables like bok choy.

Calcium Products: Calcium in milk and dairy products is in an easily absorbable form. If you do not drink cow-milk dairy products, try fortified soy milk or rice milk, or take calcium supplements. Oxalates ( found in chocolate and spinach) and phytate ( found in whole grains) are among the dietary substances that impair the absorption of calcium. In fact, 8 cups of spinach are needed to obtain the same amount of calcium available in an 8-ounce serving of milk or 1 cup of yogurt.

New Pregnancy Weight Guidelines

In May 2009, The Institue of Medicine and The National Research Council issued new guidelines on appropriate weight gain in pregnancy.

For most women, the recommended weight gain, based on woman’s BMI (body mass index) in pregnancy is as follows:

WEIGHT GAIN RECOMMENDATIONS

Pregnant with one baby:

28 lbs to 40 lbs	Starting out underweight
25 lbs to 35 lbs	Normal Pre-pregnancy weight
15 lbs to 25 lbs	Starting out overweight
11 lbs to 20 lbs	If you are obese

Pregnant with twins:

37 lbs to 54 lbs	Normal Pre-pregnancy weight
31 lbs to 50 lbs	Overweight
25 lbs to 42 lbs	Obese

Underweight: No data currently available