Nutrition in Pregnancy

Important steps to a healthy pregnancy include eating a balanced diet, enjoying regular physical activity, taking a vitamin and mineral supplement, and avoiding things that are harmful to your growing baby (such as alcohol and smoking). On average, women do not need any extra calories in the first trimester of pregnancy, 340 extra calories the second trimester and 450 calories the third trimester - each woman is different though. For a personalized meal plan for moms-to-be, visit mypyramid.gov. (If you are not pregnant and want a food plan, click on this link to mypyramid.gov)

Keys to a Healthy Pregnancy:

• Water - On average, women need 9 cups of water per day. Generally, this increase in water need is met by increased levels of thirst.
• Folate - Pregnant women have an increased need for Folate, so it is recommended to take a 400mcg supplement of Folic Acid each day. Folate is important in preventing Neural Tube Defects. Actually, Folate is most important between 21 and 27 days after conception, so if you are planning to become pregnant start taking a supplement.
• Calcium - When a pregnant woman does not consume enough calcium, it is taken from her bones for the baby. Be sure to get 3 servings of calcium-rich foods such as milk, cheese, yogurt or calcium-fortified juices and cereals.
• Iron - Pregnant women have an increased need for iron to help create red blood cells which take oxygen to the baby. Usually a prenatal vitamin contains the needed iron, but your doctor should check your iron levels and tell you if you need more.
• Avoid seafood high in Mercury - This includes swordfish, shark, king mackerel, and tilefish. Pregnant women can safely eat up to 12 ounces a week of seafood that is cooked and low in mercury, such as shrimp, salmon, cod, and canned light tuna (limit albacore tuna to 6oz per week).
• Avoid alcohol
• Limit caffeine intake because it can cross the placenta and affect your baby's heart rate.