Healthy eating habits during pregnancy are an important factor for you and your baby. Eating for two does not necessarily mean you will double your food intake. To maintain a healthy pregnancy, you will need to increase your dietary intake about 300 calories. Your total intake should be about 2,500 to 2,700 calories a day.
Restricting your food intake and consuming fewer calories during pregnancy can impact the health of your baby.
If you are underweight before pregnancy, the recommended weight gain is 28-40 pounds.
If you are overweight before pregnancy, the recommended weight gain is 15-25 pounds.
If you are a diabetic, talk to your doctor about keeping your diabetes under control during pregnancy.
- Fruits and vegetables: seven or more servings a day.
- Whole grain or enriched bread/cereal: six-nine servings a day.
- Dairy: four or more servings a day. Avoid soft cheeses.
- Protein: 60 grams of protein a day.
- Calcium: 1,300 mg a day.
- Water: Six 8-ounce glasses a day.
Also, take a multivitamin and folic acid.
What to Avoid
- Caffeine because it takes away the water intake you need for the health of you and your baby.
- Eating more than 12 ounces of fish or 6 ounces of tuna a week. Do not eat shark, swordfish, mackerel or tile fish because they contain high levels of mercury.
- Alcohol is not safe at all.
- Uncooked meat; make sure meats are cooked well to avoid food-borne illnesses.
- You may want to try to eat frequent smaller meals, drink fluid between meals, and avoid greasy, fried, or spicy foods if you are experiencing nausea.