Your nutrition and health is the foundation for your child to
begin life. You alone can choose to give your child a healthy
beginning to life by choosing what does, and does not go into
your body.
While you are technically eating for two now, the caloric
needs during pregnancy only increase about 300 calories a day.
So, you must make wonderful choices with the food that you do
choose. Try to avoid excesses of calories, fat, sugar, and
sodium. You can help avoid problems for yourself and your unborn
child by following a few guidelines:
You will especially need:
- Extra calories for energy.
- Protein for your baby's growth
- Calcium for building bones
- Iron for yours and the baby's blood
- Zinc, Vitamin B and Foliate for cell growth
- Extra fluid to increase your blood supply
You should choose a variety of meals from the basic food
groups:
| Grains |
7-11 servings a day |
| Vegetables |
4-5 servings a day |
| Fruits |
3-4 servings a day |
| Meats |
3 servings a day |
| Dairy |
3-4 servings a day (pregnant teenagers should have
4-5) |
| Fats, sweets |
Very sparingly |
| Fluids |
8 glasses of water each day |
Choose food high in fiber, such as bran, whole grain breads,
fruits and vegetables. As well as being nutritious, they also
help prevent constipation, a common complaint among pregnant
women.
Try eating five small meals a day, rather than 3 large ones.
This will aid in digestion and also reduce nausea and morning
sickness. Your doctor will probably prescribe prenatal vitamins to
supplement your diet, but you will still need to make healthy
choices.
How Much Weight Will I Gain?
Depending on your pre-pregnancy weight, you should gain
between 25 to 35 pounds during pregnancy. This is NOT a time to
be dieting to lose weight. If you are overweight before
pregnancy, you should gain less weight than average (between
15-25 lb.). If you were underweight, you will need to gain
between 28 and 40 pounds. Your doctor will monitor your weight
and give you feedback as to how you are doing.
Pregnant teenagers are still growing themselves and will need
to support their own growth as well as that of their child. They
may gain between 35 and 38 pounds.
Don't wear tight-fitting clothing. Doing so can prevent
adequate growth in your child. Wear loose fitting, comfortable
clothing and comfortable, safe shoes. Your center of gravity is
affected with pregnancy, and you will be more prone to falling
than before. It is very important to receive prenatal care. Doctors can
monitor potential problems and help you to help your child off
to the best start possible.
