Common sense tells us that what a woman eats during pregnancy is important for her health and for the health and development of her baby.
Eating for two
Eating healthy foods is more important now than ever! You need more protein, iron, calcium, and folic acid than you did before pregnancy. You also need more calories. But “eating for two” doesn’t mean eating twice as much. Rather, it means that the foods you eat are the main source of nutrients for your baby. Sensible, balanced meals combined with regular physical fitness is still the best recipe for good health during your pregnancy.
Weight gain
The amount of weight you should gain during pregnancy depends on your body mass index before you became pregnant. The Institute of Medicine provides these guidelines:
- If you were at a normal weight before pregnancy, you should gain about 25 to 30 pounds.
- If you were underweight before pregnancy, you should gain between 28 and 40 pounds.
- If you were overweight before pregnancy, you should gain between 15 and 25 pounds.
- If you were obese before pregnancy, you should gain between 11 and 20 pounds.
Check with your doctor to find out how much weight gain during pregnancy is healthy for you.
You should gain weight gradually during your pregnancy, with most of the weight gained in the last trimester. Generally, doctors suggest women gain weight at the following rate:
- 2 to 4 pounds total during the first trimester
- 3 to 4 pounds per month for the second and third trimesters
Where does the added weight go?
- Baby – 6 to 8 pounds
- Placenta – 1½ pounds
- Amniotic fluid – 2 pounds
- Uterus growth – 2 pounds
- Breast growth – 2 pounds
- Your blood and body fluids – 8 pounds
- Your body’s protein and fat – 7 pounds
Recent research shows that women who gain more than the recommended amount during pregnancy and who fail to lose this weight within six months after giving birth are at much higher risk of being obese nearly 10 years later. Findings from another large study suggest that gaining more weight than the recommended amount during pregnancy may raise your child’s odds of being overweight in the future. If you find that you are gaining weight too quickly, try to cut back on foods with added sugars and solid fats. If you are not gaining enough weight, you can eat a little more from each food group.
Calorie needs
Your calorie needs will depend on your weight gain goals. Most women need 300 calories a day more during at least the last six months of pregnancy than they do pre-pregnancy. Keep in mind that not all calories are equal. Your baby needs healthy foods that are packed with nutrients — not “empty calories” such as those found in soft drinks, candies, and desserts.
Although you want to be careful not to eat more than you need for a healthy pregnancy, make sure not to restrict your diet during pregnancy either. If you don’t get the calories you need, your baby might not get the right amounts of protein, vitamins, and minerals. Low-calorie diets can break down a pregnant woman’s stored fat. This can cause your body to make substances called ketones. Ketones can be found in the mother’s blood and urine and are a sign of starvation. Constant production of ketones can result in a child with mental deficiencies.
Foods good for mom and baby
A pregnant woman needs more of many important vitamins, minerals, and nutrients than she did before pregnancy. Making healthy food choices every day will help you give your baby what he or she needs to develop. The MyPyramid for pregnant and breastfeeding womencan show you what to eat as well as how much you need to eat from each food group based on your pre-pregnancy BMI and activity level. Use your personal MyPyramid plan to guide your daily food choices. Here are some foods to choose often:
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Talk to your doctor if you have special diet needs for these reasons:
- Diabetes – Make sure you review your meal plan and insulin needs with your doctor. High blood glucose levels can be harmful to your baby.
- Lactose intolerance – Find out about low-lactose or reduced-lactose products and calcium supplements to ensure you are getting the calcium you need.
- Vegetarian – Ensure that you are eating enough protein, iron, vitamin B12, and vitamin D.
- PKU – Keep good control of phenylalanine (FEN-uhl-AL-uh-NEEN) levels in your diet.
Food safety
Most foods are safe for pregnant women and their babies. But you will need to use caution or avoid eating certain foods. Follow these guidelines:
Clean, handle, cook, and chill food properly to prevent foodborne illness, including listeria and toxoplasmosis.
- Wash hands with soap after touching soil or raw meat.
- Keep raw meats, poultry, and seafood from touching other foods or surfaces.
- Cook meat completely.
- Wash produce before eating.
- Wash cooking utensils with hot, soapy water.
Do not eat:
- Refrigerated smoked seafood like whitefish, salmon, and mackerel
- Hot dogs or deli meats unless steaming hot
- Refrigerated meat spreads
- Unpasteurized milk or juices
- Store-made salads, such as chicken, egg, or tuna salad
- Unpasteurized soft cheeses, such as unpasteurized feta, Brie, queso blanco, queso fresco, and blue cheeses
- Shark, swordfish, king mackerel, or tile fish (also called golden or white snapper); these fish have high levels of mercury.
- More than 6 ounces per week of white (albacore) tuna
- Herbs and plants used as medicines without your doctor’s okay. The safety of herbal and plant therapies isn’t always known. Some herbs and plants might be harmful during pregnancy, such as bitter melon (karela), noni juice, and unripe papaya.
- Raw sprouts of any kind (including alfalfa, clover, radish, and mung bean)
Fish facts
Fish and shellfish can be an important part of a healthy diet. They are a great source of protein and heart-healthy omega-3 fatty acids. What’s more, some researchers believe low fish intake may be linked to depression in women during and after pregnancy. Research also suggests that omega-3 fatty acids consumed by pregnant women may aid in babies’ brain and eye development.
Women who are or may become pregnant and nursing mothers need 12 ounces of fish per week to reap the health benefits. Unfortunately, some pregnant and nursing women do not eat any fish because they worry about mercury in seafood. Mercury is a metal that at high levels can harm the brain of your unborn baby — even before it is conceived. Mercury mainly gets into our bodies by eating large, predatory fish. Yet many types of seafood have little or no mercury at all. So the risk of mercury exposure depends on the amount and type of seafood you eat.
Women who are nursing, pregnant, or who may become pregnant can safely eat a variety of cooked seafood, but should steer clear of fish with high levels of mercury. Keep in mind that removing all fish from your diet will rob you of important omega-3 fatty acids. To reach 12 ounces while limiting exposure to mercury, follow these tips:
- Do not eat these fish that are high in mercury:
Swordfish
Tilefish
King mackerel
Shark
- Eat up to 6 ounces (about 1 serving) per week:
Canned albacore or chunk white tuna (also sold as tuna steaks), which has more mercury than canned light tuna - Eat up to 12 ounces (about 2 servings) per week of cooked* fish and shellfish with little or no mercury, such as:
Shrimp
Crab
Clams
Oysters
Scallops
Canned light tuna
Salmon
Pollock
Catfish
Cod
Tilapia
* Don’t eat uncooked fish or shellfish (such as clams, oysters, scallops), which includes refrigerated uncooked seafood labeled nova-style, lox, kippered, smoked, or jerky.
- Check before eating fish caught in local waters. State health departments have guidelines on fish from local waters. Or get local fish advisories at the U.S. Environmental Protection Agency . If you are unsure about the safety of a fish from local waters, only eat 6 ounces per week and don’t eat any other fish that week.
- Eat a variety of cooked seafood rather than just a few types.
Foods supplemented with DHA/EPA (such as “omega-3 eggs”) and prenatal vitamins supplemented with DHA are other sources of the type of omega-3 fatty acids found in seafood.