Good nutrition during pregnancy, and enough of it, is very important for your baby to grow and develop. You should consume about 300 more calories per day than you. Healthy Soup Recipes Under 3. Calories. Whether you're at the game or cheering from home, kick off your tailgating party with our first- string collection of snacks, spreads, and dips. For starters, scoop up this hearty sausage dip and keep it warm at the tailgate party in an insulated casserole dish carrier. What to Eat, What Not to Eat. What a woman eats and drinks during pregnancy is her baby's main source of nourishment. So, experts recommend that a mother- to- be choose a variety of healthy foods and beverages to provide the important nutrients a baby needs for growth and development. Key pregnancy nutrition. A pregnant woman needs more calcium, folic acid, iron and protein than a woman who is not expecting, according to the American College of Obstetricians and Gynecologists(ACOG). Here is why these four nutrients are important. Folic acid, also known as folate when found in foods, is a B vitamin that is crucial in helping to prevent birth defects in the baby's brain and spine, known as neural tube defects. Expert Reviewed. Two Parts: Understanding Your Basic Metabolic Rate Maintaining Your Calorie Intake Community Q&A.Shop Furious Apparel http:// Subscribe and Join Team Furious! Top 10 Diet and Nutrition Myths - debunked by Dietitians Learn some common myths about food, nutrition and diet. Is brown eggs better than white eggs? Is brown sugar. Calories: How Many Calories Equals One Pound? Written by Diet Bites. Energy equals calories equals pounds. How many calories do you need each day to maintain a healthy weight? WebMD provides a chart that shows how many calories you need each day to maintain weight, lose. For that reason the March of Dimes, an organization dedicated to preventing birth defects, recommends that women who are trying to have a baby take a daily vitamin supplement containing 4. During pregnancy, they advise women to increase the amount of folic acid to 6. If a pregnant woman does not consume enough calcium, the mineral will be drawn from the mother's stores in her bones and given to the baby to meet the extra demands of pregnancy, explains the Academy of Nutrition and Dietetics. Many dairy products are also fortified with vitamin D, another nutrient that works with calcium to develop a baby's bones and teeth. Additional amounts of the mineral are needed to make more blood to supply the baby with oxygen. Getting too little iron during pregnancy can lead to anemia, a condition resulting in fatigue and an increased risk of infections. For example, have a glass of orange juice at breakfast with an iron- fortified cereal. Petersburg, Florida. She described protein as . To maximize prenatal nutrition, she advises emphasizing the following five food groups: fruits, vegetables, lean protein, whole grains and dairy products. Fruits and vegetables: Pregnant women should focus on fruits and vegetables, particularly during the second and third trimesters, Krieger said. Get between five and 1. These colorful foods are low in calories and filled with fiber, vitamins and minerals. Lean protein: Pregnant women should include good protein sources at every meal to support the baby's growth, such as meat, poultry, fish, eggs, beans, tofu, cheese, milk and nuts, Krieger said. Whole grains are an important source of energy in the diet, and they also provide fiber, iron and B- vitamins. At least half of a pregnant woman's carbohydrate choices each day should come from whole grains, such as oatmeal, whole- wheat pasta or breads and brown rice, Krieger said. Dairy: Aim for 3 to 4 servings of dairy foods a day, Krieger suggested, such as milk, yogurt and cheese, which provide good dietary sources of calcium, protein and vitamin D. Foods to limit. Caffeine: Consuming fewer than 2. ACOG committee opinion, which was reaffirmed in 2. The committee report said moderate caffeine consumption does not appear to contribute to miscarriage or premature birth. Fish: Fish is a good source of lean protein, and some fish, including salmon and sardines, also contain omega- 3 fatty acids, a healthy fat that's good for the heart. It is safe for pregnant women to eat 1. ACOG. However, they should limit albacore or . Mercury is a metal that can be harmful to a baby's developing brain. Canned light tuna has less mercury and is safer to eat during pregnancy. Foods to avoid. Alcohol: Avoid alcohol during pregnancy, Krieger advised. Alcohol in the mother's blood can pass directly to the baby through the umbilical cord. Heavy use of alcohol during pregnancy has been linked with fetal alcohol spectrum disorders, a group of conditions that can include physical problems, as well as learning and behavioral difficulties in babies and children, according to the Centers for Disease Control and Prevention (CDC). Fish with high levels of mercury: Seafood such as swordfish, shark, king mackerel, and tilefish are high in levels of methyl mercury, according to the Academy of Nutrition and Dietetics, and should be avoided. Methyl mercury is a toxic chemical that can pass through the placenta and can be harmful to an unborn baby's developing brain, kidneys and nervous system. Unpasteurized food: According to the USDA, pregnant women are at high risk of getting sick from two different types of food poisoning: listeriosis, caused by the Listeriabacteria, and toxoplasmosis, an infection caused by a parasite. To avoid listeriosis, the USDA recommends forgoing the following foods during pregnancy. Unpasteurized (raw) milk and foods made from it, such as feta, Brie, Camembert, blue- veined cheeses, queso blanco and queso fresco. Pasteurization involves heating a product to a high temperature to kill harmful bacteria. To avoid toxoplasmosis, the USDA recommends avoiding the following foods during pregnancy. Rare, raw or undercooked meats and poultry. Foodsafety. gov lists these foods to avoid during pregnancy, and why they pose a threat. It can bring on waves of nausea and vomiting in some women, especially during the first three months of pregnancy. Some common cravings are for sweets, salty foods, red meat or fluids, Krieger said. Often, a craving is a body's way of saying it needs a specific nutrient, such as more protein or additional liquids to quench a thirst, rather than a particular food, she said. Eating for two. When people say that a pregnant woman is . During the first three months, Krieger tells women that their calorie needs are basically the same as they were before pregnancy, because weight gain is recommended to be between 1 and 4 pounds in this early stage of pregnancy. Weight gain during pregnancy. It's hard to measure where pregnancy weight is going, she said, adding that a scale does not reveal whether the pounds are going to a woman's body fat, baby weight or fluid gains. In general, underweight women need more calories during pregnancy; overweight and obese women need fewer of them. The guidelines recommend that underweight and normal- weight women gain, on average, about 1 pound every week during their second and third trimesters of pregnancy, and that overweight and obese women gain about half a pound every week in their second and third trimesters of pregnancy. Twins. The IOM guidelines for pregnancy weight gain when a woman is having twins are as follows. Normal weight: 3. Additional resources. The Institute of Medicine has a BMI calculator to help pregnant women figure out the right amount of weight to gain.
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