When you are pregnant, it is important to eat a well-balanced, healthful diet. During pregnancy, you need more of all nutrients, and starting in the second trimester you will need about 300 extra calories per day. Most pregnant women need between 2,500-2,700 calories a day.
Adding 300 calories per day is easy to do:
One medium apple with 2 tablespoons of peanut butter | about 250 calories |
6-ounce serving of low-fat yogurt with cup granola | about 280 calories |
Eggs and toast (whole wheat English muffin and two scrambled eggs) | about 285 calories |
The chart below is based on the current US food guide, MyPyramid. To make sure you get all the nutrients you need for you and your developing baby, eat a variety of foods from all of the different food groups. There are some key nutrients, including folic acid and iron, which deserve extra attention during pregnancy. Many women may also benefit from a vitamin supplement.
Eating Guide for a Healthy Pregnancy
| Food Group | Daily Amount* | Key Suggestions |
|---|---|---|
| Grains | 9 ounces (1 ounce = 1 slice bread, bagel, cup cooked pasta or rice, 3 cups popcorn) |
|
| Vegetables | 3.5 cups (1 cup = 1 cup raw or cooked vegetables, 2 cups raw leafy vegetables) |
|
| Fruits | 2 cups (1 cup = 1 cup fresh fruit, 1 cup fruit juice, cup dried fruit) |
|
| Milk | 3 cups (1 cup = 1 cup milk or yogurt, 1 ounces natural cheese) |
|
| Meats and Beans | 6.5 ounces (1 ounce = 1 ounce meat, fish, or poultry; cup cooked, dry beans; 1 egg; 1 tablespoon peanut butter; ounce nuts) |
|
| Oils | 8 teaspoons |
|
| Fats and Sweets | <410 calories |
|
*Based on a 2,600 calorie diet.
Key Nutrients for Pregnant WomenFolic acid Women who are pregnant or may become pregnant should consume 400 micrograms of folic acid (ie, folate) every day. Getting enough folic acid can help prevent neural tube defects, such as spina bifida . This mineral is most important during the first several weeks of pregnancyoften before a woman even knows she is pregnant. You can meet this requirement by eating a variety of foods rich in folic acid. For extra insurance, you may also want to take a folic acid supplement before you become pregnant and through your first trimester. (If you are taking a prenatal vitamin that contains folate, you dont need a separate folic acid supplement.)Foods rich in folic acid include:Fortified breakfast cerealWhole-wheat breadsOrange juice and citrus fruitsGreen leafy vegetables (eg, spinach, broccoli, and romaine lettuce)LegumesIronIron is a mineral that helps red blood cells transport oxygen around the body. During pregnancy you need twice as much iron as you did before you were pregnant. Not getting enough of this mineral can lead to iron-deficiency anemia and pregnancy complications.Good sources of iron include:Lean red meatPoultryFishDried fruitsFortified breakfast cerealsEating vitamin C-rich foods along with iron-containing foods can help with iron absorption. On the other hand, drinking tea or coffee at the same time can inhibit iron absorption.
Because it can be difficult to get all the iron you need from food alone, the Centers for Disease Control and Prevention recommends that all pregnant women take an iron supplement or a prenatal vitamin that contains iron. Talk to your physician about iron supplementation.Calcium During pregnancy you need about the same amount of calcium as before you were pregnant: women aged 19-50 need 1,000 milligrams (mg) per day and younger women need 1,300 mg per day. However, most women fall short on this recommendation. When you dont consume enough calcium, your body takes it from your bones, increasing your risk of osteoporosis later in life. Good sources of calcium include:Low-fat or nonfat dairy products (eg, milk, yogurt, cottage cheese)Fish canned with bonesGreen leafy vegetablesFortified soy milk or rice milkFortified orange juiceOther calcium-fortified foodsIf you dont eat dairy products or enough foods fortified with calcium, talk to your physician about calcium and vitamin D supplementation. (Vitamin D is necessary for the body to absorb and use the calcium.) Additional Considerations VitaminsDuring pregnancy the body becomes extra efficient at absorbing the nutrients in food. If you are eating a variety of healthful foods every day, as suggested in the Eating Guide, you may not need a supplement. But many women may benefit from taking a prenatal multivitamin. Some may need only an iron or folic acid supplement. Talk to your doctor about your eating and lifestyle habits to determine if you should take a vitamin supplement.
AlcoholNo safe amount of alcohol has been shown in pregnancy. Therefore, its recommended that you abstain from drinking until after your pregnancy. CaffeineMost experts agree that having one or two cups of coffee or tea per day is fine during pregnancy. However some research has linked high intakes of caffeine (more than 300 mg per day) with greater difficulty to conceive and a higher rate of miscarriages. One cup of brewed coffee contains about 135 mg of caffeine, one shot of espresso contains about 35 mg, one brewed tea bag contains about 50 mg, and a 16-ounce serving of cola has about 50 mg. Talk to your doctor about how much caffeine you drink. SeafoodSeafood is an excellent source of omega-3 fatty acids, which are essential for the proper brain development of the fetus. Therefore, it is recommended that pregnant women include seafood, particularly fatty fish such as salmon, as a regular part of their diet. However, some seafood contains high amounts of mercury, a contaminant that can be harmful to the developing baby. Fish that should be avoided due to their high mercury content include: tilefish, king mackerel, swordfish, albacore tuna, and shark. Good choices include salmon, sardines, catfish, canned light tuna, and shrimp. These are both high in omega-3 fatty acids and low in mercury.
Artificial SweetenersMost artificial sweeteners are considered safe for use in moderation during pregnancy, including: acesulfame K (Sunett), aspartame (NutraSweet or Equal), and sucralose (Splenda). But more research is needed on saccharin (SweetN Low) and stevia, these should, therefore, be avoided by pregnant women. FluidsStaying well-hydrated is important for the health of you and your baby, so try to drink at least six to eight glasses of water a day. Other beverages, such as juice and soda, also contribute to hydration, but tend to be high in calories and low in nutritional value. RESOURCES: American Dietetic Associationhttp://www.eatright.org WomensHealth.govhttp://www.womenshealth.gov/ CANADIAN RESOURCES: Dietitians of Canadahttp://www.dietitians.ca Healthy Pregnancyhttp://www.healthypregnancy.gc.ca References: The caffeine corner: products ranked by amount. Centers for Science in the Public Interest website. Available at: http://www.cspinet.org/nah/caffeine/caffeine_corner.htm . Accessed May 2, 2007. Healthy pregnancy. United States Department of Health and Human Services website. Available at: http://www.womenshealth.gov/pregnancy/pregnancy/eat.cfm . Accessed May 1, 2007.
MyPyramid plan. United States Department of Agriculture website. Available at: http://www.mypyramid.gov . Accessed May 1, 2007. Nutritient data laboratory. United States Department of Agriculture website. Available at: http://www.nal.usda.gov/fnic/foodcomp/search/ . Accessed May 4, 2007. Position of the American Dietetic Association: nutrition and lifestyle for a healthy pregnancy outcome. J Am Diet Assoc. 2002;102:1479-1490. Using artificial sweetener during pregnancy. American Pregnancy Association. Available at: http://www.americanpregnancy.org/pregnancyhealth/artificialsweetner.htm. Accessed May 4, 2007. Last reviewed May 2008 by Dianne Scheinberg, MS, RD, LDNPlease be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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