Nutrition During Pregnancy

June 22, 2021

Eating a variety of nutritious foods is important throughout your entire pregnancy. In addition to eating well, drink at least eight glasses of water each day. this helps ease discomforts. Thirst can be a sign of dehydration (when your body doesn’t have as much water and fluids as it should.) Don’t wait until you’re thirsty to drink water.

Recommended Weight Gain

Ask your healthcare provider how much weight gain is healthy for you. Most women need to gain between 25 and 3 pounds during pregnancy. It’s recommended that you eat 300 extra calories per day. Now is not the time to diet! Dieting takes away the nutrients your baby needs.

Make Good Food Choices

Nutrition Facts labels show you what nutrients are in your food. Try to eat nutrient-dense foods with little or no trans fat. You should also check food labels for protein, calcium, iron, vitamins, and folic acid. These are important nutrients for your growing baby. Ask your healthcare provider how many grams of these nutrients should be included in your prenatal diet.


Things to Keep In Mind

Undercooked or unpasteurized foods can contain dangerous bacteria called listeria, and some kinds of fish contain high levels of mercury.

Avoid the following during pregnancy:

  • Unpasteurized milk/cheese (pasteurization is a process that kills harmful bacteria)

  • Cold meats, such as deli meats (unless cooked until steaming hot) and pates

  • Undercooked or raw meat, eggs, poultry, and seafood (including sushi that is not flash frozen)

  • Large fish, such as shark, swordfish, king mackerel, tilefish

  • Large amounts of small fish, such as canned tuna and salmon (Limit intake to 12 oz/week)

Note From Your Doula
It is important to remember that you are human and that having cravings during pregnancy is normal. Enjoy them!! This is the only time you will be able to say “Baby wants it!” All jokes aside, eating a balanced diet is important before, during, and after pregnancy.

To learn more about having a Healthy Pregnancy you can take one of my childbirth classes.

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