Healthy Eating During Pregnancy

Many changes are happening in your body during pregnancy. As your body makes room for a growing baby, it is important to focus on good nutrition to help you transition through the many changes. Healthy eating will help keep both you and your baby healthy.

During pregnancy good nutrition is very important. Your body needs increased amounts of vitamins, protein, minerals and calories. It is important to eat a diet based on these increased needs to make sure you are getting the proper nutritional and daily recommendations from each food group. It is essential to follow these simple guidelines to ensure a healthy pregnancy. You are responsible for making healthy choices for both you and your baby.

The following websites offer valuable information to help you achieve a healthy diet:

• USDA - Choose My Plate
  
  
• American Diabetes Association
  
  
• March of Dimes

Special Concerns

• Weight Gain - Pregnancy is NOT the time to lose weight, even if you are overweight. During pregnancy, the average weight gain for a normal weight female is 25 – 35 pounds. Typically, you will gain 1-3 pounds in the first 3 months and approximately ¾ - 1 pound per week the remainder of your pregnancy.
  
  
  • If you are gaining weight too fast:
    • Limit high-fat foods and sweets in your diet. Examples include soda, candy, cookies and cakes. Choose more lowfat options such as fruit, yogurt, gelatin or pudding.
    • Reduce margarine, sour cream, mayonnaise, butter and salad dressings. Try low-calorie varieties.
    • Avoid fried foods. Do not fry meats. Bake or broil instead. Remove the skin from chicken. Avoid foods such as French fries or doughnuts.
      
      
• Nausea - Eat smaller, more frequent meals. Keep crackers by your bed and eat a few prior to getting out of bed. Lie down or sit quietly after eating. Avoid fried and high-fat foods. Drink liquids between meals instead of with them.
  
  
• Constipation – Drink 6-8 cups of water every day. Eat plenty of fiber. This can be found in foods such as raw fruits, vegetables, whole grains, cooked dried beans and high-fiber cereals.
  
  
• Alcohol – Completely avoid alcoholic beverages during pregnancy.
  
  
• Artificial Sweetener - Avoid artificial sweeteners such as Equal® or NutraSweet® during pregnancy, especially if you have never used them before. If you have used them prior to pregnancy limit your intake to 2-3 servings per day.
  
  
• Caffeine – Limit caffeinated beverages such as tea, coffee and soda. You should have no more than 1-2 cups per day.