Congratulations! You are now eating for yourself and your child. With two of you, it is only necessary to boost your calories to 500 calories. This guide will help you select the suitable healthy food options for both you and your baby to ensure you get the nutrition you require.
What food items should I consume?
There will be an additional 200-300 calories from nutrient-rich foods such as lean proteins and dairy products with low fat, fruits and vegetables, and whole grains. It is essential to be mindful of the food you consume during pregnancy. It is the time to eat a variety of foods that are high in nutrient density and less sweets and other treats. Take advantage of a variety of meals. Use the website www.choosemyplate.gov as a guide to choose the amounts of foods in each food group.
Guidelines for healthy eating daily during pregnancy
- Calcium Calcium is required in the body to build strong teeth and bones. Calcium also allows blood to clot properly and the nerves to function correctly while the heart can beat properly. The American College of Obstetricians and Gynecologists (ACOG) recommends 1,000 milligrams (mg) daily for lactating and pregnant ( breastfeeding) women. Women aged 19 or less require 1,300 mg daily. Consume or drink four portions of dairy products or other calcium-rich foods. Dairy is the top food source of calcium. Other calcium sources include dark leafy greens, fortified cereals, fish, loaves of bread, orange juices fortified with calcium, sesame seeds, and almonds.
- Folic acid is utilized to create the extra blood that your body requires during pregnancy. ACOG and The March of Dimes recommend 400 micrograms (mcg) daily for pregnant women. The amount is listed in your prenatal vitamin supplements. The March of Dimes suggests that consuming sufficient folic acid can prevent 70% of neural tube problems. Certain women have a higher chance of having a child with an opening defect in the neural tube (including but not only those with a history of Spina Bifida and women taking anti-epileptic drugs, etc.). ACOG recommends additional folic acids for women with an increased chance of having neural tube defects. Your doctor will talk to you about this and, in certain instances, recommend genetic counseling to discuss the issue further. Foods high in Folic acid include lentils, kidney beans, a variety of green leafy vegetables (spinach, romaine, broccoli, and kale), and citrus fruits. Beans and nuts. Folic acid can be found as a supplement for certain foods like cereals, breads, pasta, rice, and even flour.
- Iron is an essential component of the red blood cell, transporting oxygen throughout the body. Iron helps you increase your immunity to diseases and stress and also aids in avoiding fatigue and irritability. It can also help with weakness, fatigue as well as depressive symptoms. ACOG recommends that you take 27 mg of iron daily in between meals and the prenatal vitamins. The best sources are whole grain products, lean meat, and pork. Also, dry fruits, beans, sardines, and vegetable greens.
- Vitamin A: ACOG recommends consuming 770 mg of Vitamin A daily. Foods high in Vitamin A include leafy green vegetables, deep orange or yellow vegetables (e.g., carrots, sweet potato), Milk, and liver.
- Daily guidelines include 2-3 servings of fresh vegetables and two servings of fruits. At least three servings of whole cereals, bread, pasta 2-3 servings of lean protein (e.g., fish, meat, and poultry).
- Vitamin D: Vitamin D helps calcium to aid the baby’s bones and teeth growth. Vitamin D is also vital to maintain healthy eyesight and skin. Every woman, even pregnant women, require 600 international unit of vitamin D per day. A good source is vitamin D-enriched milk and large quantities of fish, such as salmon. Exposure to sunlight can also convert a chemical in the skin into vitamin D.
- DHA DHA: The American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant women and lactating mothers strive for a daily intake of 200 mg of docosahexaenoic acid (DHA) and prenatal vitamins. Prenatal vitamins, such as DHA, are available on the market or through a prescription.
- Protein Protein is an essential nutrient that is essential for development and growth. Protein is essential for energy and to repair and build different body parts, including the brain, muscles, and blood. Pregnant women need extra protein for the growth of their children. Everyone requires various amounts of protein based on their height. A woman weighing 150lbs requires at least 75g of protein daily. (To calculate, divide the weight of your pregnant body by 2.) Select a range of protein-rich foods. These include seafood, lean poultry and meat eggs, beans, soy products, peas, and nuts that are not salted. Check the label on packaged food to determine the grams of protein a food item contains.
- Beware of alcohol Alcohol is associated with premature births and babies with low birth weight and Fetal Alcohol Syndrome.
- Caffeine: It is recommended to limit your consumption of caffeine. You can drink two cups of coffee with a 5-ounce serving, three 5-ounce cups of tea, or two 12-oz glasses of caffeinated drinks.
- Take your salty food choices in moderate amounts. Salt can cause your body to store water, which can cause an increase in blood pressure.
- Do not eat! Even if you are overweight and pregnant, it is not the ideal time to shed weight. You or your baby may lack the essential nutrients necessary to support growth.
Are there certain foods that are unsafe to consume during pregnancy?
Certain foods you should avoid during pregnancy. The hormonal changes during pregnancy could cause adverse effects on the immune system and place you at a higher risk of developing a foodborne illness. The Centers for Disease Control and Prevention (CDC) has discovered that contracting the disease caused by food Listeria during pregnancy can lead to premature birth, miscarriage, or even death of the fetus. Women who are pregnant are 20 times higher likely to develop Listeria.
- There is a way to reduce the risk of contracting Listeria by taking care when eating hot sandwiches, hot dogs, cold cuts, other meats from the deli (e.g., bologna), or fermented or dry sausages unless they are cooked to an internal temperature of 165 degrees or until they reach a steaming temperature just before serving.
- Beware of getting liquid from lunch and hot dog meat packages onto other food items, dishes, utensils, or food preparation surfaces. Clean your hands after handling hot meats for luncheons, hot dogs, and deli-style meats.
- Avoid eating soft cheeses like queso blanco or feta or queso fresco, Camembert, brie, blue-veined, and the panela (queso panela) except if it is marked as being made using pasteurized Milk. Be sure to read the label stating, “MADE WITH PASTEURIZED MILK.”
- Be aware of the label. Refrain from eating refrigerated meat pates or meat spreads bought from the meat counter or deli or in the refrigerated section of a supermarket. Foods that do not require refrigeration, such as shelf-stable pate or canned meat spreads, are safe to consume. Refrigerate after opening.
- Other food items more likely to trigger foodborne illnesses are sushi, undercooked or rare food items like poultry and meats (chicken), raw eggs, beef Caesar dressing, and mayonnaise. For more details on Listeria, visit the CDC.
Another food source that is of concern to expecting mothers is salmon. While fish is a low-fat, nutritious protein source, some species of fish exhibit elevated levels of mercury or PCBs, also known as Polychlorinated Biphenyls (PCBs), which is environmental pollution.
Consuming fish with high levels of mercury methyl during pregnancy is associated with developing brain disorders and delays in infants.
- Consuming a safe and identified fish only once weekly is a safe option for pregnant women.
- The March of Dimes recommends that pregnant women avoid eating fresh and seared fish. Raw fish can include sushi and sashimi, finfish that are not cooked, and shellfish that are not cooked (such as oysters that are not cooked properly, as well as mussels, clams, and scallops).
- Avoid swordfish, sharks, king mackerel, and tilefish, even when cooked, since they contain more mercury levels.
- The March of Dimes cautions against eating fish that could have more PCBs. The fish that fall under this category are bass, bluefish pike, freshwater salmon, walleye, and trout.
For more information about safe fish, visit the CDC or the March of Dimes.
How much weight do I need to gain?
The right amount of weight through a balanced diet indicates that you know your child is receiving all the nutrients needed and expanding at a healthy rate.
Weight gain should be gradual and gradual. You will generally gain between 2 and 4 pounds over the first three months of pregnancy. You should gain 1 pound per week throughout the rest of your pregnancy. A woman who weighs average before conception can expect to gain between 15 and 35 pounds during pregnancy. You may gain or lose weight based on if you are underweight or overweight when you are pregnant. It is also different in the case of carrying more than one child.
Where is all the weight going?
- Baby, 6-8 pounds
- Placenta, 2-3 pounds
- Amniotic fluid, 2-3 pounds
- Breast tissue, 0-3 pounds
- Blood supply, 3-4 pounds
- The fat stores are used for breastfeeding and delivery (remainder of body weight)
- Uterus increases, 2-5 pounds
TOTAL: 15 -35 pounds
What happens if I lose weight?
Do your best to return your weight to the right track. Do not think about dropping weight or halting weight loss entirely. Try to limit your weight gain down to acceptable levels based on your current trimester. In the first trimester, you will gain 2 to 4 pounds in total. During the third and fourth trimesters, it is recommended to gain one pound per week. Try these changes to your diet to gain weight gradually:
- Consume the right portion size and try to avoid having second servings.
- Select dairy products with low fat.
- Consider walking or swimming on most days, if not every day.
- Utilize cooking methods that are low in fat.
- Avoid high-calorie and sweets.
- Avoid sweet and sugary drinks.
What if I am I need to lose more weight?
Every woman is different, and different women may not gain the same amount. Talk to your physician if you are concerned that you are not growing enough. Gaining weight can be impeded by morning sickness or nausea. The excessive vomiting may be a sign of hyperemesis gravidarum. It is something you need to talk to your doctor about. Try these changes to your diet to increase your weight in the appropriate limits:
- Consume more frequently. Try eating 5-6 times each day.
- Pick calorically dense and nutrient-rich foods like dried fruit crackers, nuts, crackers containing peanut butter, and Ice cream.
- Include a few extra slices of honey, cheese, margarine, or sugar in your food.
What should I eat when I am not feeling well?
Pregnancy symptoms vary. Pregnant women may struggle to deal with nausea in the morning, nausea, diarrhea, and constipation. Here are some ideas for dealing with these symptoms.
- Morning sickness: To prevent morning sickness, Try eating cereal, crackers, or pretzels prior to getting up from your bed. Take small bites more often during your day. Stay clear of foods that are fatty and fried.
- Constipation: Improve your fiber intake by eating high-fiber cereals, fresh vegetables, and fruits. Ensure you drink plenty of water, at least 10-12 glasses a day.
- Diarrhea: Increase the number of foods containing pectin and gum fibers to help you absorb excess water. Bananas, applesauce, white rice, oatmeal, and refined wheat bread are good choices.
- Heartburn: Take small, frequent food portions throughout the day. Take your time eating and chewing well. Avoid spicy or rich food items and caffeine. Avoid drinking lots of fluids during meals, and drink fluids during meals. Do not lie down after eating, and ensure that your head is elevated while lying down.
Are cravings a regular thing?
Many women experience cravings for food during pregnancy; however, some do not. If you are experiencing food cravings, indulging is acceptable, as you can fit it into an appropriate diet, and it is not happening frequently.
If you are looking for non-food items, such as laundry detergent, ice, dirt, clay, ashes, and paint chippings, you could suffer from pica. It is essential to discuss this with your doctor right away. Consuming food items that are not food-based could cause harm to the baby and you as well. It could indicate a nutritional issue, like an iron deficit.
