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Eating for a Healthy Pregnancy

posted on March 02, 2009 11:18

Idaho CareLine: In Idaho, Dial 2-1-1 or 800-926-2588

Eating for a Healthy Pregnancy

Weight Gain During Pregnancy

Baby

Blood and Fluids

Breast Increase

Fat Stores

Placenta

Uterus Increase

7-8 lbs.

1-3 lbs.

4-8 lbs.

1-2 lbs.

2-5 lbs.

Total Weight Gain

25-35 lbs.

During the first trimester (three months), expect to gain 3-4 pounds.

The last six months you should gain 3-4 pounds each month. Overall, 25-35 pounds is best for most women.

If you were thin or a teen-ager when you got pregnant, you should gain a little more. If heavy, you can gain a little less. Pregnancy is not the time to try to lose weight!

Caution

The best advice is to not drink any alcohol or take any street drugs while you are pregnant. Drinking alcohol or taking street drugs can cause babies to be born with birth defects, have poor growth, and other health problems. No one knows how much is safe.
Don’t take any medication before talking to your doctor or nurse. Even common medicines like aspirin, Tylenol, cough syrup, and antacids can be harmful to your baby.
Smoking during pregnancy slows your baby’s growth. Small babies are more likely to have health problems.

Pregnancy Eating Guide

Food Group	Major Nutrients	Servings Per Day	Serving Sizes	Food Sources
Protein	Protein Iron	3	2-3 ounces 1 egg ½ cup beans or peas	Dried beans, cheese, eggs, peanut butter, split peas, beef, cottage cheese, fish, nuts, pork, poultry, tofu, tuna fish
Milk Products	Calcium Protein	4	1 once cheese 1 cup milk or yogurt	Whole milk, lowfat milk, skim milk, powdered milk, evaporated milk, cheese, and yogurt.
Vegetables/Fruits	Vitamin A Fiber	1	½ cup	Apricots, broccoli, cantaloupe, carrots, mangos, nectarines, peaches, pumpkin, peppers, spinach, tomatoes, watermelon, winter squash, sweet potatoes
	Vitamin C Fiber (not in juice)	1	½ cup	Juices fortified with vitamin C, orange juice, grapefruit juice, cabbage, cantaloupe, cauliflower grapefruit, oranges, peppers, strawberries
	Other Vitamins and Minerals Fiber	3	½ cup	Apples, bananas, berries, celery, cherries, corn, cucumbers, grapes, green beans, lettuce, melons, pears, peas, turnips, zucchini
Bread/Cereals	Carbohydrates B Vitamins Iron Fiber	6	1 slice bread, roll or tortilla 3 to 4 crackers ½ cup rice, pasta or hot cereal ¾ cup cold cereal	Cold cereal, hot cereal, crackers, macaroni, noodles, spaghetti, rice, rolls, tortillas, white bread, whole wheat bread
Fats and Sugar	These foods provide calories with few nutrients.			Butter, margarine, salad dressing, sugar, candy, jam, syrup, soda pop, cake, pie, chips, bacon, Kool-Aid

Women, Infants and Children Program

Morning Sickness

Nausea or vomiting is also called morning sickness. It can happen anytime during the day. It usually goes away after the third month.
Before you get out of bed eat a few crackers, a handful of cereal, plain popcorn, dry toast or bread.
Eat 5 or 6 small meals a day. If you are on the go, take food along.
If you have an upset stomach between meals, drink small amounts of apple juice, grape juice, or soda pop.
Avoid fatty foods like butter, margarine, mayonnaise, bacon, gravy, pastries, fried meats, and french fries.
Eat lightly seasoned foods. Avoid foods cooked with pepper, chili, and garlic.
Open windows and use the stove exhaust fan to get rid of odors when you cook.
Cold foods have less odor so they may be easier to eat without getting an upset stomach.

Heartburn

eat 5 or 6 small meals a day;
limit fatty, fried, or spicy foods;
wear clothes that are loose around your waist; and
elevate your head when you lie down or go to bed.

Food Safety and Pregnancy

Expectant mothers and those preparing food for them should be especially diligent when following safe food handling recommendations. Any illness a pregnant woman contracts can affect her unborn child, whose immune system is too immature to fight back. It is easy to take steps to protect yourself from food poisoning while nourishing yourself and your baby. The following links provides more information:

www.cspinet.org/foodsafety/brochure_pregnancy.html

Constipation

Body changes during pregnancy may make you constipated. Too little exercise or not enough fiber in your diet also may cause constipation.
Eat more raw fruits and vegetables, including skins. Also try dried fruits, stewed prunes, and prune juice.
Use whole grain cereals and breads such as oatmeal, whole wheat bread, and brown rice. Try bran flakes cereal or eat a bran muffin.
Drink more liquids. Include water, milk, cocoa, fruit juices, and broth soups. A glass of warm water as soon as you get up may help.
Exercise regularly. Fast walking is good exercise.

Additional ResourcesFor a referral to more information about nutrition services, call the Idaho CareLine at 2-1-1 or 1-800-926-2588, or e-mail: careline@dhw.idaho.gov

Pregnancy and Exercise: What You Can Do for a Healthy Pregnancy

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