Seven principles to eating well during pregnancy
What's below:
• Fine-tune your diet -- even if you already eat well
• Skip sushi, raw oysters, and soft cheeses, to name a few
• Start taking a prenatal vitamin-mineral supplement
• Don't diet while you're pregnant
• Gain weight gradually
• Eat small meals every four hours.
• Treat yourself to something sweet on occasion
• See also
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Fine-tune your diet -- even if you already eat well
Almost all pregnant women need to increase their intake of protein, certain vitamins and minerals such as folic acid and iron, and calories (for energy). If your diet is poor to begin with you'll want to make the transition to eating nutritious, well-balanced meals. Limit junk food, since it offers little more than empty calories.
But eating better doesn't mean eating more — or rather, much more. Surprisingly, you need only about 300 calories more per day, for a total of about 2,500 calories. It's easier than you think to get those extra calories — find out the best ways to eat for two.
Skip sushi, raw oysters, and soft cheeses, to name a few
You'll want to steer clear of raw seafood (such as oysters or uncooked sushi), unpasteurized milk or soft cheeses (such as brie or camembert), pate, and raw or undercooked meat and poultry. All are possible sources of bacteria that can harm an unborn child.
Some fish contain methyl mercury, a metal believed to be harmful in high doses to the growing brains of fetuses and young children. The FDA recommends limiting your consumption of tuna and other cooked fish to about 12 ounces a week, the equivalent of about two servings. (You can find answers to all your food safety questions here.)
You'll be better off giving up that cocktail after work, too. Drinking alcohol during pregnancy can cause physical defects, learning disabilities, and emotional problems in children, so many experts recommend that you give up alcohol for your entire pregnancy. (For non-alcoholic alternatives, see our list of the best virgin drinks.)
And you should consider cutting back or skipping caffeinated beverages. That may be a snap if you're suddenly revolted by the stuff during your first trimester. But java junkies beware: Some studies suggest that drinking more than four cups of coffee a day can lead to miscarriage, low birth weight, and even stillbirth. Caffeine also lurks in teas, colas, other soft drinks, cocoa, and chocolate. Switch to decaf brews and decaf sodas instead.
Better still, replace these nutritional losers with healthy choices such as skim milk, 100 percent fruit juice, or water with a squeeze of lemon.
Start taking a prenatal vitamin-mineral supplement
In an ideal world — free of morning sickness or food aversions — a well-balanced diet would be all an expectant mom ever needed. But in the real world a vitamin-mineral supplement helps guarantee that you'll get the nutrients you need. Make sure the vitamin contains 600 to 800 micrograms of folic acid. A lack of this B vitamin has been linked to neural tube birth defects such as spina bifida. Later on in your pregnancy you may need to take iron or calcium supplements to make sure you're getting enough of these key minerals.
Strict vegetarians, and women with medical conditions such as diabetes, gestational diabetes, or anemia, as well as those with a history of low-birthweight babies, should talk with their healthcare providers about any supplements they might need.
Keep in mind that more is not always better: Avoid megadoses of vitamins and minerals; they could be harmful to your developing baby.
Don't diet while you're pregnant
Dieting during pregnancy is potentially hazardous to you and your developing baby. Many weight-loss regimes are likely to leave you low on iron, folic acid, and other important vitamins and minerals. Remember, weight gain is one of the most positive signs of a healthy pregnancy. Women who eat well and gain the appropriate amount of weight are more likely to have healthy babies. So if you're eating fresh, wholesome foods and adding pounds, relax: You're supposed to be getting bigger.
Gain weight gradually
In general, you should aim to put on between 25 and 35 pounds if you began your pregnancy at a desirable weight. If you're underweight to begin with, you can gain a bit more (28-40 pounds); if you're overweight at the start, your goal should be to put on a little less (15-25 pounds). If you are short (under 5' 2'), an adolescent, or are carrying more than one child, check with your doctor about how much weight you should gain.
When you put on weight may be as important as the total tally of pounds. You should gain the least weight during the first trimester (roughly 2 to 5 pounds total) and steadily increase, with the greatest number of pounds (roughly a pound a week) coming in the third trimester, when the baby is growing the most.
Eat small meals every four hours.
Even if you're not hungry, chances are your baby is, so try to eat at least every four hours. If nausea, food aversions, heartburn or indigestion make eating a chore, you may find that eating five or six mini meals, rather than the usual hearty three square, is easier on your body. Don't ever skip meals. Even if you're not hungry, your developing baby needs regular sustenance.
Treat yourself to something sweet on occasion
You don't have to give up all your favorite goodies just because you're pregnant. But processed foods, packaged snacks, and sugar-loaded desserts shouldn't be the mainstay of your diet, either. Some smart — and tasty — snack ideas: Try a banana smoothie rather than ice cream, a frozen all-fruit nonfat sorbet instead of canned peaches in sugar syrup, or yogurt-covered pretzels and trail mix with carob chips (instead of chocolate) instead of a candy bar. However, don't beat yourself up if you cave in to temptation — the occasional cookie or piece of cake won't hurt you or your baby. For more ideas, read about healthy fixes for junk food cravings.
• Fine-tune your diet -- even if you already eat well
• Skip sushi, raw oysters, and soft cheeses, to name a few
• Start taking a prenatal vitamin-mineral supplement
• Don't diet while you're pregnant
• Gain weight gradually
• Eat small meals every four hours.
• Treat yourself to something sweet on occasion
• See also
--------------------------------------------------------------------------------
Fine-tune your diet -- even if you already eat well
Almost all pregnant women need to increase their intake of protein, certain vitamins and minerals such as folic acid and iron, and calories (for energy). If your diet is poor to begin with you'll want to make the transition to eating nutritious, well-balanced meals. Limit junk food, since it offers little more than empty calories.
But eating better doesn't mean eating more — or rather, much more. Surprisingly, you need only about 300 calories more per day, for a total of about 2,500 calories. It's easier than you think to get those extra calories — find out the best ways to eat for two.
Skip sushi, raw oysters, and soft cheeses, to name a few
You'll want to steer clear of raw seafood (such as oysters or uncooked sushi), unpasteurized milk or soft cheeses (such as brie or camembert), pate, and raw or undercooked meat and poultry. All are possible sources of bacteria that can harm an unborn child.
Some fish contain methyl mercury, a metal believed to be harmful in high doses to the growing brains of fetuses and young children. The FDA recommends limiting your consumption of tuna and other cooked fish to about 12 ounces a week, the equivalent of about two servings. (You can find answers to all your food safety questions here.)
You'll be better off giving up that cocktail after work, too. Drinking alcohol during pregnancy can cause physical defects, learning disabilities, and emotional problems in children, so many experts recommend that you give up alcohol for your entire pregnancy. (For non-alcoholic alternatives, see our list of the best virgin drinks.)
And you should consider cutting back or skipping caffeinated beverages. That may be a snap if you're suddenly revolted by the stuff during your first trimester. But java junkies beware: Some studies suggest that drinking more than four cups of coffee a day can lead to miscarriage, low birth weight, and even stillbirth. Caffeine also lurks in teas, colas, other soft drinks, cocoa, and chocolate. Switch to decaf brews and decaf sodas instead.
Better still, replace these nutritional losers with healthy choices such as skim milk, 100 percent fruit juice, or water with a squeeze of lemon.
Start taking a prenatal vitamin-mineral supplement
In an ideal world — free of morning sickness or food aversions — a well-balanced diet would be all an expectant mom ever needed. But in the real world a vitamin-mineral supplement helps guarantee that you'll get the nutrients you need. Make sure the vitamin contains 600 to 800 micrograms of folic acid. A lack of this B vitamin has been linked to neural tube birth defects such as spina bifida. Later on in your pregnancy you may need to take iron or calcium supplements to make sure you're getting enough of these key minerals.
Strict vegetarians, and women with medical conditions such as diabetes, gestational diabetes, or anemia, as well as those with a history of low-birthweight babies, should talk with their healthcare providers about any supplements they might need.
Keep in mind that more is not always better: Avoid megadoses of vitamins and minerals; they could be harmful to your developing baby.
Don't diet while you're pregnant
Dieting during pregnancy is potentially hazardous to you and your developing baby. Many weight-loss regimes are likely to leave you low on iron, folic acid, and other important vitamins and minerals. Remember, weight gain is one of the most positive signs of a healthy pregnancy. Women who eat well and gain the appropriate amount of weight are more likely to have healthy babies. So if you're eating fresh, wholesome foods and adding pounds, relax: You're supposed to be getting bigger.
Gain weight gradually
In general, you should aim to put on between 25 and 35 pounds if you began your pregnancy at a desirable weight. If you're underweight to begin with, you can gain a bit more (28-40 pounds); if you're overweight at the start, your goal should be to put on a little less (15-25 pounds). If you are short (under 5' 2'), an adolescent, or are carrying more than one child, check with your doctor about how much weight you should gain.
When you put on weight may be as important as the total tally of pounds. You should gain the least weight during the first trimester (roughly 2 to 5 pounds total) and steadily increase, with the greatest number of pounds (roughly a pound a week) coming in the third trimester, when the baby is growing the most.
Eat small meals every four hours.
Even if you're not hungry, chances are your baby is, so try to eat at least every four hours. If nausea, food aversions, heartburn or indigestion make eating a chore, you may find that eating five or six mini meals, rather than the usual hearty three square, is easier on your body. Don't ever skip meals. Even if you're not hungry, your developing baby needs regular sustenance.
Treat yourself to something sweet on occasion
You don't have to give up all your favorite goodies just because you're pregnant. But processed foods, packaged snacks, and sugar-loaded desserts shouldn't be the mainstay of your diet, either. Some smart — and tasty — snack ideas: Try a banana smoothie rather than ice cream, a frozen all-fruit nonfat sorbet instead of canned peaches in sugar syrup, or yogurt-covered pretzels and trail mix with carob chips (instead of chocolate) instead of a candy bar. However, don't beat yourself up if you cave in to temptation — the occasional cookie or piece of cake won't hurt you or your baby. For more ideas, read about healthy fixes for junk food cravings.
