Please review our information on good nutrition during pregnancy to help you make healthy food choices. Eating a well balanced diet can help you and your unborn child.
Guidelines:
• Eat the suggested number of servings from the major food groups.
• Eat three meals each day and healthy snacks.
• During pregnancy, you need 300 additional calories each day for proper weight gain and development of the baby.
• Eat foods high in fiber. (Fruits, vegetables and whole grains)
• Drink plenty of fluid — at least 6-8 cups day.
• Avoid alcohol.
• Caffeine is a diuretic – it makes your body lose fluid. Beverages containing caffeine usually provides minimal vitamins and minerals. Limit caffeine to 2 (5 oz. cups) servings of coffee, 2 (12 oz.) servings cola, or 3 (6 oz. cups) of tea a day.
• It is best to avoid large amounts of artificial sweeteners during pregnancy. The artificial sweeteners are found in many diet products. To be on the safe side, have no more than 3 servings a day.
| Daily Food Guide | |||
| Food Group | Function | Servings | One Serving |
| Starch | Provides energy. Increases fiber to prevent constipation. | 7 or more | 1 slice of bread 3/4 c. of cereal 1/2 c. rice, pasta 1/2 bagel or roll |
| Fruits | Fights off infection. Promotes healthy skin and good eye sight | 2 or more | 1 fresh fruit 1/2 c. canned fruit 3/4 c. fruit juice |
| Vegetables | Fights off infection. Promotes healthy skin and good eye sight | 3 or more | 1/2 c. cooked vegetables 1 c. leafy vegetables 3/4 c. vegetable juice |
| Dairy | Builds bones and teeth. Keeps nerves and muscles working properly. | 3-4 | 1 c. milk 1 c. yogurt 1 1/2 oz. cheese 1 1/2 c. ice cream |
| Protein | To assure adequate growth of the baby. Keeps blood healthy. | 2 | 2-3 oz. of meat, fish, or poultry. 1 egg, 2 T peanut butter or 1/2 c. dry beans = 1 oz. meat |
| Fats, Oils & Sweets | Provides energy | Sparingly | 1 tsp. of fat 1T. salad dressing 1 tsp. honey or sugar 1T. jelly or syrup |
| Sample Menu for Pregnancy (Approximately 2300-2400 calories) | |
| Breakfast 1/2 c. canned fruit 1 slice of toast 2 eggs 1 tsp. margarine 1 c. of 1% milk | Snack 2 bagel 1 tsp. jelly 1/2 c. 1% milk |
| Lunch Sandwich: 3/4 c. tuna salad 2 slices of bread celery and carrot sticks banana 1 c. 1% milk | Snack 3/4 c. fruit juice 4-6 crackers 1 T. peanut butter |
| Dinner 3 oz. baked fish baked potato 1/2 c. green beans 2 tsp. margarine 15-17 grapes dinner roll 1 c. 1% milk | Snack 2 cheese sandwich 1 c. 1% milk |
**Calorie requirements vary.
Check with your dietitian as to how many
calories are right for you
Special Tips
• Choose low fat dairy products. Try skim deluxe – it tastes and looks like 2% milk but has no fat.
• Choose lean meat, poultry without skin, fish and dry beans and peas often.
• Bake, broil, roast and boil instead of frying.
• Meet 5 a day everyday. Consuming at least 3 servings of vegetables and 2 servings of fruit is a good way to increase your fiber and decrease risk of cancer and heart disease.
• Choose 1 serving of fruits or vegetables which is high in Vitamin A. The dark green or yellow fruits or vegetables are good selections such as broccoli and carrots.
• Choose 1 serving of fruits or vegetables which is high in Vitamin C. Citrus, tomatoes, cantaloupe, and strawberries are all good selections.
• Increase your fiber by fresh fruits, vegetables and whole grains – such as whole wheat, rye, and oats.
• Use oils such as canola, olive, soybean and safflower.
• Choose fruits instead of cakes, pies, cookies and candy.
