Expectant moms may wish that pregnancy means they can eat a plate of brownies because they are “eating for two.” The reality is that pregnant women need just 300 extra calories each day.
So, what should you be eating – and what foods should you avoid – during pregnancy?
Pregnant women should avoid eating uncooked egg; unpasteurized cheese, milk or other foods or beverages; and cold lunchmeat. Hot lunchmeat and hot dogs are okay in moderation as long as they are heated to steaming to kill any possible illness-causing bacteria, such as listeria.
Fish is safe, but eat no more than two servings per week and avoid certain varieties including raw fish/shellfish (sushi fans will have to stick with California rolls) and fish with high-mercury levels like shark, swordfish, king makerel and tilefish, said Debbie Michels, a registered nurse and certified diabetes educator at the Maternal Fetal Center in Edgewood.
“The recommendation is to drink two to three liters of water each day,” Michels said. “You need a lot of water.”
Limit sweets and limit caffeine to less than 200 milligrams per day. Avoid all drugs, alcohol and smoking, including second-hand smoke whenever possible.
Women who start their pregnancy at a healthy weight should aim to gradually gain 25 to 35 pounds during their pregnancy. For women who are overweight when they get pregnant, the recommendation is to gain 10 pounds, Michels said.
The key is to eat a balanced diet with reasonable portion sizes from all five food groups with an increase in your protein, calcium and iron intake. Take a prenatal vitamin every day (ideally starting prior to conception) containing folic acid and iron.
The Mayo Clinic offers a few food suggestions based on nutrients that are especially key for a healthy pregnancy.
For folate/folic acid, eat fortified cereal, beans, spinach and oranges.
For calcium, eat yogurt, cheese, spinach and salmon; drink milk.
For vitamin D, eat fish and cooked eggs; drink milk.
For protein, eat beans, lean meats, poultry and fish.
For iron, eat fortified cereal, meat, poultry, beans and spinach.
