By Carrie Cassens
saukvalley.com

If you are currently pregnant, trying to get pregnant, would like to get pregnant in the future, or know someone who is pregnant (and would like to pass along some useful information), this article is for you.

Good nutrition is key to delivering a healthy baby. Paying special attention to your diet during pregnancy will not only benefit your baby, but will help you feel better throughout your pregnancy, help make delivery easier, and help you return to your pre-pregnancy weight.

Is it really eating for two?

If only it were true that you could double your intake of calories during pregnancy. In reality though, only 300 extra calories are needed during pregnancy. An increase of 300 calories isn’t much either. That amounts to 1 cup of skim milk and a slice of bread with 1 tablespoon of peanut butter. To top it off, the 300 additional calories per day aren’t needed until after the first trimester (the first 12 weeks during pregnancy).

Weight gain

The recommended amount of weight you should gain during your pregnancy depends on what your pre-pregnancy weight is.

Underweight women need to gain 28 to 40 pounds during the 9 months of pregnancy. Normal-weight women are encouraged to gain 25 to 35 pounds. Overweight women have better outcomes at lower weight gains of 15 to 25 pounds.

It is important to gain the recommended amount of weight when expecting, however, gaining too much weight can make for a more difficult delivery and, of course, makes it harder to lose those post-pregnancy pounds.

Daily goals

Eat a variety of foods to get all the nutrients you need.

Aim for 6 to 11 servings of grains a day. This includes items such as bread, cereal, rice, pasta, crackers and tortillas. Try to make at least half of the servings of whole grain.

Take a pre-natal vitamin daily to ensure adequate intake of vitamins and minerals. Often these vitamins are hard on the stomach, so taking them with a large meal is often more tolerable. Pre-natal vitamins also are high in iron, which is important during pregnancy. The Recommended Daily Allowance for iron during pregnancy is 27 milligrams. The best food sources of iron are enriched-grain products (such as cereal), lean meat, poultry, fish, and leafy green vegetables. Aim for 3 daily servings of foods high in iron.

Eat 2 to 4 servings of fruit daily. Fruit can be fresh, frozen or canned. Small amounts of fruit juice are allowed, but try to get your fruit servings from the fresh fruits, as they are higher in fiber.

Eat 4 or more servings of vegetables per day. Vegetables can be fresh, frozen or canned. Rinsing canned vegetables with water reduces sodium content.

Choose at least one good source of vitamin C every day, such as oranges, grapefruits, strawberries, honeydew melon, papaya, broccoli, cauliflower, Brussel sprouts, green peppers, tomatoes, and mustard greens. Pregnant women need 70 mg of vitamin C a day.

Choose at least one good source of folic acid every day. Folic acid is found in fortified cereals, leafy green vegetables, citrus fruits, and dried beans and peas. Folic acid is the synthetic form of folate found in supplements and fortified foods. Folate is a B vitamin that helps prevent neural tube defects and is important to consume even prior to conception and throughout the pregnancy.

Choose at least one source of vitamin A every other day. Good sources of vitamin A include carrots, pumpkin, sweet potatoes, spinach, squash, turnip greens, apricots and cantaloupe. Avoid taking supplements of vitamin A, as excessive intake (>10,000 IU/day) may be associated with birth defects.

Consume 4 servings of calcium-rich foods or beverages daily. One cup of milk contains 300 milligrams of calcium. The best sources of calcium are dairy products such as milk, cheese, yogurt, cream soups and pudding. Choose low-fat calcium-rich foods to watch your fat intake. Calcium also is found in green vegetables (such as broccoli, spinach, and greens), dried peas, and beans. There are many foods that are calcium fortified.

If you have trouble getting enough calcium-rich foods, talk with your physician or dietitian about taking a calcium supplement.

Drink a large amount of water throughout your pregnancy. If you need some flavor in your water, add a squeeze of lemon or lime. Limit or avoid sugary drinks such as fruit juices, pop, and kool-aids.

Foods to avoid

Alcohol. Drinking alcohol during pregnancy has been linked to premature delivery, mental retardation, birth defects, and low birth-weight babies.

Caffeine. Limit caffeine to no more than 300 mg per day. An 8-ounce cup of coffee contains about 150 mg of caffeine. One 12-ounce can of soda contains about 30 to 60 mg of caffeine.

The use of saccharin is discouraged during pregnancy as it can cross the placenta and may remain in fetal tissues. The use of other artificial sweeteners such as Nutrasweet, Equal, and Splenda are considered acceptable during pregnancy in moderation.

Raw fish. Especially shellfish like oysters and clams.

Do not eat shark, swordfish, king mackerel, or tilefish (also called white snapper), because they contain high levels of mercury. It is acceptable to eat up to 12 ounces a week of fish such as shrimp, canned light tuna, salmon, pollock and catfish.

Soft cheeses. Stay away from cheeses such as feta, brie, Camembert, blue-veined, and Mexican-style. These cheeses are unpasteurized and may cause Listeria infection.

Tips for handling

n Morning sickness

Morning sickness or nausea is quite common during the first trimester of pregnancy. To help curb the queasiness, try to eat as soon as you can in the morning (even before getting out of bed). Eat some crackers or toast or dry cereal. Then eat every 3 to 4 hours throughout the day. Nausea is worse if you have an empty stomach. Avoid fatty, fried and greasy foods.

n Constipation

Constipation frequently occurs during pregnancy. Eat more fresh fruits and vegetables and other high-fiber foods that contain whole wheat. Also, drink at least 6 to 8 glasses of water every day. Being physically active (as advised by a physician) will help reduce and prevent problems with constipation.

n Heartburn

To help prevent heartburn during pregnancy, eat small, frequent meals. Avoid eating too much food at a time. Limit caffeine, spicy foods, and other foods that trigger your heartburn. Over-the-counter antacids, such as Tums, can be helpful in reducing heartburn symptoms.

Overall

To ensure healthy eating during pregnancy, eat a balanced low-fat diet from all the food groups, get plenty of fluids, and activity if you are able. Log onto mypyramid.gov and click on pregnancy and breastfeeding under “subjects” to learn about the special nutritional needs during your pregnancy.