NUTRITION TIPS FOR PREGNANCY

Pregnancy is a time of great change. Your body is changing to allow your baby to grow and develop. Good nutrition will help you meet the extra demands of pregnancy while keeping you and your baby healthy.

At no other time is good nutrition so important. Pregnancy increases your need for calories, protein and vitamins & minerals.

A diet based on the four food groups can help meet these needs. You can meet the increased needs of pregnancy by eating more foods from the milk, meat and fruit and vegetable groups.

It is up to you to make good food choices for you and your baby.

MILK AND DAIRY PRODUCTS
Eat 4-6 servings per day.
Examples of milk and dairy products include: 1 cup milk, 1
1/2 cups ice cream, 1 ounce cheese, 1 cup yogurt, or 1 1/2
cups cottage cheese.

MEAT AND PROTEIN FOODS
Eat 2-4 servings (7 ounces) per day.
Examples of meat and protein foods include: 1 egg, 1 ounce
cheese, 1/2 cup dried beans, beef, chicken, pork, fish, or
turkey.

FRUITS AND VEGETABLES
Choose 4-6 servings per day including one source of Vitamin C
(broccoli, grapefruit, orange juice, tomatoes, or greens)
daily and one source of Vitamin A (apricots, carrots, spinach,
or sweet potatoes) every other day.

BREADS AND CEREALS
Eat 6-8 servings per day.
Examples of breads and cereals include: bagels, noodles,
bread, macaroni, rice, cereals, or spaghetti.

FATS
Only use small amounts of margarine, salad dressings & oils.

SPECIAL CONCERNS:
1) WEIGHT GAIN
Pregnancy is NOT the time to lose weight, even if you are
overweight. The average weight gain during pregnancy for
a normal weight female is 25-35 pounds. You should gain
1 to 3 pounds in the first 3 months and about 3/4 to 1
pound per week after that.

If you are gaining weight too fast:

- Limit sweets and high fat foods such as soda pop,
candy, pastry, cakes, cookies & doughnuts. For
dessert, choose fruit or an occasional serving of
frozen yogurt, sherbet, pudding or gelatin. Choose
more low-fat products.

- Use very little margarine, sour cream, mayonnaise
and salad dressing. Try reduced calorie varieties.

- Avoid fried foods such as french fries and
doughnuts. Do not fry meats, fish and chicken.
Bake or broil these foods instead. Remove the skin
from chicken. If serving fried foods, remove the
coating.

2) NAUSEA
Keep crackers by your bed and eat a few upon waking, then
stay in bed for 10 to 15 minutes.

- Eat smaller, more frequent meals instead of 3 large
meals.

- Lie down or sit quietly after eating.

- Avoid high fat or fried foods. Broil or bake
meats.

- Drink liquids in between meals, instead of with
them.

3) CONSTIPATION
Drink 6 to 8 cups of liquid each day. Choose water, pure
juices and milk.

- Eat plenty of fiber-rich foods such as raw fruits
and vegetables, whole grains, high-fiber cereal and
cooked dried beans.

4) BREAST FEEDING
Drink 8 to 12 cups of liquid each day. Choose pure
juices, water, and 4 cups of milk.

- Continue with the previous guide used during
pregnancy. Choose additional servings from the
four food groups to help you meet increased calorie
needs.

5) ALCOHOL
Avoid alcoholic beverages completely. Drinking alcohol
can lead to physical and mental disorders for your baby.

6) ARTIFICIAL SWEETENER (such as Nutrasweet & Saccharin)
Avoid artificial sweeteners during pregnancy if you have
never used them before. If you normally drink a diet
soda or use Nutrasweet, you should limit yourself to 2
servings per day. Saccharin containing foods should be
avoided completely during pregnancy.

7) CAFFEINE
Limit caffeinated beverages such as regular coffee, tea
and cola to no more than 1 to 2 cups per day.

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The contents of this Web site are for informational purposes only and are not intended to be used for medical advice. You should consult your physician or health care provider on a regular basis. You should consult your physician immediately with any problem about which you are concerned.