Growth of the fetus is associated with maternal weight gain; therefore pregnancy is not the time to diet (unless directed by your physician). Women with healthy pre-pregnancy weights should gain only 2 to 4 pounds during the first trimester, keeping in mind that slight weight losses during this trimester are normal. Weight gain should average one pound per week during second and third trimesters, with overweight women gaining less.
Weight Gain Distribution During Pregnancy
Baby – 7 to 7 ½ pounds
Breast tissue – 2 pounds
Placenta – 1 to 1 ½ pounds
Increased blood volume = 3 to 4 pounds
Uterus – 2 pounds
Excess water and fat – 6 to 6 ½ pounds
Amniotic fluid – 2 pounds
| Breads, Cereals and other Whole grain and Enriched Products | Fruits | Vegetables |
| 6-11 servings | 2-4 servings
(Include at least one citrus fruit or juice.) |
3-5 servings
(Include at least two servings of dark green leafy, yellow or orange vegetables.) |
|
|
|
| Meat, Poultry, Fish and Alternates | Milk, Cheese and Yogurt | Fats, Sweets and Alcohol |
| 2-3 servings | 4 servings | |
|
|
Limit fats and sweets and
avoid alcoholic beverages. |
Lean meats, poultry and fish are good sources of protein that also supply other necessary nutrients, such as iron, B vitamins and trace minerals. Dried beans, lentils, nuts, eggs and cheese are other high-protein foods.
Green leafy vegetables, tofu and canned salmon (bones included) are other good sources of calcium.
Calcium-fortified foods, such as some orange juices and breakfast cereals, also provide significant amounts of calcium, especially for women who do not eat dairy products.
Pregnant women should consume at least four servings of calcium-rich foods a day, or the equivalent of one quart of milk. Adequate calcium intake is especially critical for pregnant women under 25 years of age whose bones are continuing to increase in density
It is very important for you to eat foods that are rich in iron. Examples include liver and red meat. Other meats, fish and poultry are also good sources of iron. Enriched and whole grain breads and cereals, green leafy vegetables, legumes, eggs and dried fruits also provide iron.
Unfortunately, the iron in fruits, vegetables, cereals and eggs is not absorbed as efficiently as iron from meat, fish and poultry. Iron absorption from these nonflesh foods is enhanced when consumed with foods high in vitamin C, such as orange juice, or served with meat, fish or poultry.
A well-balanced diet typically provides a maximum of 12-14 mg of iron. As a result, maternal iron stores are often tapped to meet the demands of pregnancy. This increases your risk of developing anemia since many women enter pregnancy with low iron stores. Therefore, it is recommended that you take supplements of ferrous at a level of 30 mg/day during the second and third trimesters. Most prenatal supplements supply this dosage. Iron supplements are absorbed best when taken between meals, with liquids other than milk, coffee or tea. Taking them at bedtime often reduces problems of gastric irritation.
Because of its important role in cell development, pregnant women need more folic acid (a water-soluble vitamin) than non-pregnant women do. The U.S. Public Health Service recommends that all U.S. women of childbearing age who are capable of becoming pregnant should consume 400 micrograms (mcg) of folic acid daily to reduce their risk of having an NTD- affected pregnancy.
To obtain recommended intakes of folic acid through the diet requires careful selection of foods consistent with the U.S. Dietary Guidelines and the Food Guide Pyramid. Good sources of folate include leafy dark-green vegetables, legumes, citrus fruits and juices, peanuts, whole grains and some breakfast cereals.
Because most women do not consume adequate amounts of folate in their diets and may not know they are pregnant when the need for folate is the most critical (the first eight weeks of pregnancy), it has been recommended all women - whether planning to become pregnant or not - take a multivitamin containing folate daily.
Because excessive levels of vitamin A can be toxic to the fetus and adequate levels are available through a balanced diet, vitamin A supplementation is not recommended during pregnancy.
There is no evidence that vitamin B6 supplementation is an effective treatment for morning sickness.
Many drugs – ranging from crack to seemingly harmless aspirin – can be dangerous for your unborn child. Crack, cocaine and other "recreational/ illegal" drugs can kill an unborn baby or cause any number of major birth defects and/or childhood problems. Many prescription and over the counter drugs cross the placenta and are capable of harming a fetus. You should check with your health care provider before using any medications.
Cigarette smoking should be avoided completely. Infants born to mothers who smoke during pregnancy have proven to be smaller than infants born to mothers who do not smoke are. Babies of mothers who smoke also experience a higher rate of stillbirth and neonatal death.
Is moderate caffeine consumption safe?
Major studies over the last decade have found no association
between birth defects and consumption. Even offspring of the heaviest coffee
drinkers were not found to be at higher risk of birth defects. Evidence
from other human studies also supports the conclusion that moderate consumption
of caffeine by pregnant women does not predispose the mother to spontaneous
abortion or preterm delivery. While many studies show no relationship between
birth weight and caffeine consumption, some studies suggest that drinking
more than two or three cups of coffee daily (approximately eight cups of
tea or nine cans of caffeinated soft drinks) increases the chances of low-birth
weight.
The Food and Drug Administration has stated that,
"There is insufficient evidence to conclude that caffeine adversely affects
the reproduction in humans." As with all foods, pregnant women should apply
the principle of moderation to caffeine consumption and discuss it with
their personal physician. A reasonable guideline for daily intake of caffeine
is around 300 mg.
Should salt intake be restricted during pregnancy?
No. In fact, salt requirements increase during pregnancy.
But the sodium provided by the average diet is likely to be adequate for
expectant mothers, but make sure that you are using iodized salt. Use of
additional salt is rarely warranted. At one time, salt was routinely restricted
during pregnancy in an effort to reduce the incidence of toxemia (a condition
characterized by a combination of symptoms including hypertension, fluid
retention and protein in the urine). But there is no evidence that sodium
restriction prevents or alleviates toxemia. Excessive sodium intake
does contribute to high blood pressure in some people. Women who have been
advised to limit sodium before becoming pregnant should continue this practice
until they discuss it with their doctors.
Can morning sickness and other forms of GI distress be relieved?
Although some expectant mothers may never experience
it, morning sickness is common and does not necessarily occur only in the
morning. Eating low-fat, high-carbohydrate foods like dry toast, plain
crackers or cereal may relieve feelings of nausea. Some women have
such severe cases of nausea and vomiting that they cannot stand even the
thought of food. Soft drinks, popsicles or hard candy may be agreeable
and will supply fluid and a few calories. Small, frequent meals tend to
be tolerated better than large ones during periods of nausea. Fluids often
are better tolerated between meals rather than with them.
Constipation also can be a problem and may partially
result from decreased intestinal motility, characteristic of the second
and third trimesters. Foods high in fiber, such as fresh fruits and vegetables
and whole grain breads and cereals, can help alleviate constipation. Liberal
consumption of fluids and a regular pattern of moderate exercise also can
be helpful.
The basic principles of good nutrition - balance, variety and moderation - should be encouraged during pregnancy and as lifetime habits.