Women's Health
Maternity
Preparing for Pregnancy
The Role of Nutrition
Eating well before you become pregnant and while you are pregnant is vital to the general well being of your baby, it also goes a long way in minimizing the chance of complications such as Neural Tube Defect and Gestational Diabetes.
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A women's body needs all nutrients during pregnancy, however special attention should be given to eating foods that are rich in folic acid, iron and calcium.
How much weight each woman gains during pregnancy varies. Most women will gain around 20 to 30 pounds during the nine months of pregnancy. It can be normal to gain more or less than this amount, depending on your starting body weight and size.
Guidelines for Healthy Eating During Pregnancy
- Eat or drink at least 5 servings of calcium-rich
foods a day
(food sources: low-fat milk, yogurt, cheese, spinach, broccoli) - Eat foods that are rich in
folic acid
It is recommended to get at least 0.4 mg of folic acid each day to reduce the risk of neural tube defects.
(food sources: green leafy vegetables, citrus fruits, organ meats, fortified cereals) - Eat at least 3 servings of iron-rich foods each day
(food sources: fish, poultry, eggs, and lean meat)
(Your doctor or health care professional may recommend an iron supplement.) - Eat foods high in vitamin C
(food sources: oranges, grapefruits, broccoli, tomatoes, strawberries) - Avoid alcoholic beverages, street drugs, smoking and ALL medications (unless prescribed by your health care provider)
- Drink plenty of fluids
- Limit your intake of caffeine
(Limit your intake of soda, coffee or tea to one drink per day–especially in early pregnancy) - Eat sweets and snacks in limited amounts
- Avoid using saccharin
(The use of FDA approved sweetners such as aspartame and acesulfame-K is acceptable.) - Limit the amount of fat and cholesterol you consume
- Do not diet or try to lose weight while you are pregnant
Follow these guidelines as closely as possible, and don't be afraid to ask questions about nutrition and pregnancy, the health of your new baby depends on it.