The Academy of Nutrition
and Dietetics recommends the following key components of a healthy lifestyle during pregnancy: Appropriate weight gain A balanced diet Regular exercise Appropriate and timely vitamin and mineral supplementation To maintain a healthy pregnancy, approximately 300 extra calories are needed each day. These calories should come from a balanced diet of protein, fruits, vegetables and
whole grains. Sweets and fats should be kept to a minimum. A healthy, well-balanced diet can also help to reduce some pregnancy symptoms, such as nausea and constipation. Fluid intake is also an important part of pregnancy nutrition. Follow these recommendations for fluid intake during
pregnancy:
Ideal Foods to Eat During PregnancyThe following foods are beneficial to your health and fetal development during pregnancy:
Foods to Avoid During PregnancyAvoid eating the following foods during pregnancy:
Guidelines for Safe Food HandlingFollow these general food safety guidelines when handling and cooking food:
Prenatal Vitamin and Mineral SupplementsMost health care providers or midwives will prescribe a prenatal supplement before conception or shortly afterward to make sure that all of your nutritional needs are met. However, a prenatal supplement does not replace a healthy diet. The Importance of Folic AcidThe U.S. Public Health Service recommends that all women of childbearing age consume 400 micrograms (0.4 mg) of folic acid each day. Folic acid is a nutrient found in:
Folic acid can help reduce the risk of neural tube defects, which are birth defects of the brain and spinal cord. Neural tube defects can lead to varying degrees of paralysis, incontinence and sometimes intellectual disability. Folic acid is the most helpful during the first 28 days after conception, when most neural tube defects occur. Unfortunately, you may not realize that you are pregnant before 28 days. Therefore, your intake of folic acid should begin before conception and continue throughout your pregnancy. Your health care provider or midwife will recommend the appropriate amount of folic acid to meet your individual needs. For example, women who take anti-epileptic drugs may need to take higher doses of folic acid to prevent neural tube defects. They should consult with their health care provider when considering trying to conceive. |