Nutrition During Pregnancy – A Healthy Start for Mom and Baby

When you are pregnant, your body needs more vitamins, minerals, and nutrients. Making good food choices every day will help your baby develop and grow healthy.

Nutrition Tips for Pregnancy

Eat the right amount of food.

How much food and calories you need depends on weight before pregnancy and age. No extra calories are needed in the first trimester. During the second and third trimester, you need to eat a little more. For most, this might mean about 340 extra calories in the second trimester and 450 calories in the third trimester. To find out how many calories you need visit, MyPlate Plan.

Gain a healthy amount of weight, gradually.

Gaining a healthy amount of weight during pregnancy helps your baby grow to a healthy size and protects you from serious health problems. Research shows that gaining too much weight may lead to gestational diabetes (diabetes during pregnancy) and high blood pressure. Gaining too much may also increase the chances of obesity for yourself or your baby later in life.

The amount of weight you should gain during pregnancy depends on your body mass index (BMI) when you become pregnant. Your BMI is based on your weight and height. Use this tool to calculate your BMI (make sure to use your weight before you became pregnant):

• If you were at a normal weight before pregnancy (BMI 18.5-24.9), you should gain about 25 to 30 pounds.
• If you were underweight before pregnancy (BMI less than 18.5), you should gain between 28 and 40 pounds.
• If you were overweight before pregnancy (BMI 25-29.9), you should gain between 15 and 25 pounds.
• If you were obese before pregnancy (BMI 30 and above), you should gain between 11 and 20 pounds.

Check with your doctor to find out how much weight gain during pregnancy is healthy for you.

Make healthy food choices.

When you're pregnant, you need more of certain nutrients like protein, iron, folic acid, iodine, and choline. It’s also important to get enough calcium, vitamin D, potassium, and fiber. Making healthy food choices every day will help you give your baby what he or she needs to grow. Use the handout below to track your daily food choices.

• Make half of your plate fruits and vegetables at mealtimes. Colorful fruits and vegetables have many nutrients like vitamin C, vitamin A, folic acid, and potassium, just to name a few.
• Eat more whole grain during the day. Whole grains will give you lasting energy and provide fiber you need for proper digestion.
• Eat at least three dairy foods a day such as milk, yogurt, cheese. Try Lactaid Milk if you have lactose intolerance. If you cannot have dairy, try fortified soy milk and soy yogurt alternatives. Dairy foods and fortified soymilk alternatives have calcium and vitamin D which help build your baby’s bones.
  • What if I can’t have dairy or soy? Discuss other milk alternatives such as pea, almond, oat, coconut, or rice milks with your doctor. Many of these milks might not have the right nutrition for you. When buying milk alternatives, look for the words Fortified or Enriched on the product. Fortified/enriched means it contains added vitamins and minerals such as vitamin D and calcium.
• Vary your protein. Try lean meat, chicken, eggs, nuts, seeds, beans/lentils, peas, tofu or seafood. These foods are high in iron which helps with your baby’ brain development. Proteins help your body with muscle and tissue growth and with your baby’s growth.
• Drink mostly water. Limit drinks with caffeine and added sugars. Drinks that are sweetened with added sugars might make you gain too much weight. Too much caffeine may be harmful to your baby. Most experts agree that less than 200mg caffeine a day appears to be safe. Ask your doctor how much is safe for you.
• Eat at least 8 oz of low-mercury seafood a week. Fish and shellfish have healthy fats called Omega- 3 Fatty Acids that are good for you and your baby. However, some seafood is high in mercury, a metal that can harm your baby’s development. Salmon, sardines, and trout are some choices higher in omega-3 fats and lower in mercury.
• Take a Prenatal (pregnancy) vitamin every day. Prenatal vitamins contain more vitamins and minerals that are needed for pregnancy compared to regular supplements. Make sure your prenatal has enough key nutrients such as Folic acid, Iron, Iodine, and Choline to support your baby’s growth. Talk to your doctor about which prenatal vitamin is right for you.
• Follow USDA Tips for your healthy pregnancy eating plan.

Protect yourself from infections that can hurt you and the baby.

You are more at risk for infections and illnesses during pregnancy because your immune system changes. These illnesses can be worse during pregnancy and can be harmful to the baby. Some foods are more likely to contain germs that could cause foodborne (food germ) illness. Some food borne illnesses such as Listeria and Toxoplasmosis can infect the baby even if the mother does not feel sick.

• Toxoplasmosis is an infection you can get from eating undercooked meat or touching cat poop. This infection can cause serious lifelong brain and eye problems for the unborn baby. Ensure your food is cooked properly and if you have a cat, have someone else change the litter box.
• Listeria is germ found in food that can cause serious health problems to you and your unborn baby. Listeria infection can cause miscarriages, still birth, and preterm labor.

• Foods that are most likely to have Listeria include:

• Unpasteurized milk and foods made with it. If milk is pasteurized, it’s been heated to kill germs. Look for the word “pasteurized” on the label. Most milk purchased at a grocery store is pasteurized.
• Soft cheeses, like feta, Brie, Camembert, Roquefort and Mexican-style cheeses, like queso fresco, queso, blanco, Panela and Asadero
• Deli meat, hot dogs, juice from hot dogs and dry sausages that are chilled or at room temperature
• Unwashed fruits, vegetables or sprouts
• Cold salads from delis or salad bars
• Refrigerated pâtés or meat spreads (Canned meat spreads are safe.)
• Refrigerated smoked seafood, including nova-style, lox, kippered, smoked and jerky

There are many more foodborne illnesses to make you sick. Other ways to protect yourself include:

• Cook all meat, seafood, chicken, and eggs thoroughly
• Don’t eat raw cookie dough. Make sure batter is thoroughly cooked before eating
• Don’t drink unpasteurized juices or cider
• Wash your hands well with soap and water often
• Learn how to handle food safely
• Food Safety for Baby and Me

Additional Nutrition and Pregnancy Resources

• Tips for Pregnant Moms