Pregnancy nutrition is vital for a healthy mother and baby. During pregnancy, the mother’s diet is the primary source of nutrients for the developing baby and her.
Grains - Provides necessary carbohydrates, contain fiber, iron, B vitamins, minerals and protein. 6-9 servings are recommended daily
One serving suggestion:
6 crackers
1 slice of bread
½ small bagel
½ to 1 cup cold cereal (some cereals contain necessary folic acid supplement)
½ English muffin
½ cup cooked cereal, pasta or rice
Products must be listed as whole-wheat or whole-grain
Fruits and Vegetables - Provides necessary vitamins and minerals and fiber for digestion. 3+ servings of fruit and 4+ servings of vegetables are recommended daily
One serving suggestion:
| Fruit | Vegetable |
| ½ cup fruit juice* ½ cup medium-sized fruit ½ cup fresh, frozen or canned fruit ¼ cup dried fruit |
½ cup vegetable juice 1 cup raw, leafy vegetables ½ to 1 cup cooked or other raw vegetables 1 small baked potato |
*Limit daily servings of fruit juice as t can lead to unnecessary weight gain
Other non-standard fruit examples include apricots, mangos and pineapples
Other non-standard vegetable examples include sweet potatoes, winter squash, or asparagus
Protein (meat, poultry, fish, eggs and beans) - Provides necessary protein, B vitamins and iron supplements. During the 2nd and 3rd trimester, protein is very crucial for a developing baby. 2+ servings of protein-rich foods are recommended daily
One serving suggestion:
2 tablespoons of peanut butter
½ cup cooked dried beans
1/3 cup nuts
2 -3 ounces of cooked lean meat, poultry or fish
½ cup tofu
1 egg
Examples may include peanut butter toast, scrambled eggs/omelet, salmon fillet, chickpeas/black beans, or soy nuts.
Dairy Products - Provides necessary vitamin A, vitamin D and calcium for developing baby’s teeth and bones. 4+ servings are recommended daily
One serving suggestion:
1 cup calcium-fortified soy milk
1 cup skim milk
2 ounces of processed cheese
1 cup yogurt
2 ounces of natural cheese
For those with lactose intolerance to dairy products, try calcium-fortified orange juice, lactose-free products, or use a lactase enzyme when eating or drinking dairy products
Fats and sweets - There are no minimum requirements. Watch portion sizes to avoid unnecessary weight gain
Other non-standard fruit examples include apricots, mangos and pineapples
Other non-standard vegetable examples include sweet potatoes, winter squash, or asparagus
Protein (meat, poultry, fish, eggs and beans) - Provides necessary protein, B vitamins and iron supplements. During the 2nd and 3rd trimester, protein is very crucial for a developing baby. 2+ servings of protein-rich foods are recommended daily
One serving suggestion:
2 tablespoons of peanut butter
½ cup cooked dried beans
1/3 cup nuts
2 -3 ounces of cooked lean meat, poultry or fish
½ cup tofu
1 egg
Examples may include peanut butter toast, scrambled eggs/omelet, salmon fillet, chickpeas/black beans, or soy nuts.
Dairy Products - Provides necessary vitamin A, vitamin D and calcium for developing baby’s teeth and bones. 4+ servings are recommended daily
One serving suggestion:
1 cup calcium-fortified soy milk
1 cup skim milk
2 ounces of processed cheese
1 cup yogurt
2 ounces of natural cheese
For those with lactose intolerance to dairy products, try calcium-fortified orange juice, lactose-free products, or use a lactase enzyme when eating or drinking dairy products
Fats and sweets - There are no minimum requirements. Watch portion sizes to avoid unnecessary weight gain.
| Sources | Key Nutrients | Benefits for Mother and Baby |
| Milk, cheese, yogurt, sardines Green peas, lima beans, roccoli green peas, lean red meat, fish and poultry Sweet potatoes; carrots; dark, leafy greens Broccoli, tomatoes, citrus fruits Bananas; pork, liver, beef, ham; whole-grain cereals, breads Milk, fish, poultry, meat, liver Legumes and nuts; dark yellow fruits and vegetables; liver; green, leafy vegetables |
Calcium - 1000mg Iron - 27mg Vitamin A - 770mcg Vitamin C - 85mg Vitamin B6 - 1.9mg Vitamin B12 - 2.6mcg Folic Acid - 400mcg |
Healthy teeth and bones
|
Symptoms may include:
Positive pregnancy test
What your doctor can do:
Diagnose pregnancy and perform a physical exam
Prescribe a prenatal vitamin, iron and folic acid supplement
Recommend a balanced diet to include Grains, Fruits and Vegetables, Protein and Dairy products
Recommend small snacks and small meals throughout the day to help reduce nausea symptoms
Monitor weight gain throughout pregnancy
Refer to a nutritionist for meal planning
Monitor chronic medical conditions related to diet like diabetes mellitus
Recommend an exercise program
What you can do:
Visit with your doctor BEFORE becoming pregnant
Follow-up with your doctor regularly; keep all prenatal visits
Eat a variety of foods daily to ensure that you receive the necessary nutrients. Refer to the food pyramid developed by the USDA for the latest recommendations (www.mypyramid.gov)
Avoid alcohol beverages, illegal drugs or medications/supplements not prescribed by your physician.
Avoid eating fish that may contain large levels of mercury like shark, swordfish, king mackerel, tilefish, or albacore tuna while pregnant. The high levels of mercury can be harmful to the developing baby.
Avoid eating foods that may cause a bacterial infection called listeriosis like unpasteurized milk or soft cheeses; raw or undercooked meat, poultry or shellfish; or prepared meats like hot dogs or deli meats unless reheated to steaming hot
Wash all fresh fruits and vegetables before eating to prevent bacterial infections
What you can expect:
Morning sickness may change your eating habits
Food cravings for certain foods
Periods of increased or decreased appetite
Weight gain
Consult with your doctor if you are thinking about becoming pregnant or if you are pregnant and need assistance with healthy food choices and meal planning.
Seek immediate medical attention if you are pregnant and are experiencing periods of uncontrolled nausea/vomiting, a severely decreased appetite, or any unexpected weight loss or weight gain.
