Eating right during pregnancy
Eat Healthy for You and Your Baby
Pregnant women should eat a balanced diet. Making a baby is hard work for a woman’s body. Eating right is one of the best things you can do to help your baby grow and develop normally. Eating a balanced, healthy diet can help prevent:
- Anemia and infections in the mother
- Poor healing
- An early birth of the baby
- A low birthweight baby
Eating for Two
Eating for two doesn’t mean eating twice as much food. Pregnant women need about 300 extra calories a day. But where these calories come from matters.
- If you eat sweets or junk food, the extra calories don't provide the nutrients your baby needs.
- As a result, the growing baby will get the vitamins and minerals it needs from your own body. Your health could suffer.
Instead of junk food, choose foods that are:
- High in protein
- Low in fat
- Low in sugar (empty calories)
Other nutrients your baby needs are:
- Calcium, for healthy growth of the baby
- Iron, for the baby’s blood supply. It also prevents anemia in the mother.
- Folic acid, for reducing the risk of spina bifida, anencephaly (defect of the brain), and other birth defects
What to Eat
Eating a well-rounded diet with all of the right nutrients along with at least 30 minutes of exercise per day is important for a healthy pregnancy. For most pregnant woman, the right amount of calories is:
- About 1,800 calories per day during the first trimester
- About 2,200 calories per day during the second trimester
- About 2,400 calories per day during the third trimester
Bread, cereal, rice, and pasta:
- Eat 9 - 11 servings a day.
- These foods give you carbohydrates. They turn into energy for your body and for your baby's growth.
- Whole-grain and fortified products have folic acid and iron.
- Vegetables are a good source of vitamins A and C, folic acid, iron, and magnesium.
- Eat 4 - 5 servings a day.
- Try to get at least two of your daily servings from green, leafy vegetables.
- Eat 3 - 4 servings a day.
- Fruit gives you vitamins A and C, potassium, and fiber. Choose fresh fruits and juices. They are better for you than frozen or canned fruits. Eat plenty of vitamin C-rich foods, like citrus fruits, melons, and berries. Try to avoid juices that have sugar or sweeteners added.
Milk, yogurt, and cheese:
- Eat 3 servings a day.
- Dairy products are a great source of protein, calcium, and phosphorus. If you need to limit calories and cholesterol, choose low-fat dairy products.
Meat, poultry, fish, dry beans, eggs, and nuts:
- Eat 3 servings a day.
- Foods from this group are good sources of B vitamins, protein, iron, and zinc.
Fats and oils
You need some fat in your diet for you and the growing baby. Fats provide long-term energy for growth and are needed for brain development.
Women with special diet needs should plan their meals carefully to make sure they get the nutrition they need. Talk to your doctor, nurse, or a dietitian if you have a special diet, such as:
- Vegetarian or vegan
- Lactose intolerant
Fluids and Vitamins
Pregnant women should also drink plenty of fluids. Avoid drinks with caffeine and sugar. Ask your doctor how much fluid you should get each day.
You should also take a prenatal vitamin that has folic acid, iron, and the other vitamins and minerals that all women need. Your doctor may give you a prescription for vitamins. You can also get prenatal vitamins over the counter.
Though no one knows why, many pregnant women have cravings for certain foods. It may be because of hormone changes. It will often pass after the first 3 months.
As long as you are getting all the nutrients you need for you and your baby, it is fine to have some of the foods you crave every now and then.
Sometimes, pregnant women will get strange cravings for things that are not food. This is called pica, and may be caused by too little iron in the blood. If you crave non-foods like dirt, clay, laundry detergent, or ice chips, let your doctor know. You may have anemia (too little iron) and need an iron supplement.
Hark L, Catalano PM. Nutritional management during pregnancy. In: Gabbe SG, Niebyl JR, Simpson JL, et al, eds. . 6th ed. Philadelphia, Pa: Saunders Elsevier; 2012:chap 7.