Overview While pregnancy is a special time in a woman's life, and every pregnancy is unique, the basic principles of healthy eating remain the same—plenty of fruits, vegetables, whole grains and lean protein. And of course, now is the time to stop smoking and drinking alcohol. Even small amounts of both can cause damage to your baby, and even cause birth defects. As the months go by, you're going to gain weight, which is important for you and your baby. But, the term "eating for two," is a little misleading. You actually only need an extra three hundred calories a day. But don't go crazy over counting calories. Instead, use these guidelines to help keep tabs on whether you're gaining too much or too little. It's common to gain as little as three to four pounds in your first trimester. You'll probably gain the most weight— from half a pound to a pound per week—in your second trimester. Expect about the same for the third trimester, although it may start to taper off. Essential Nutrients When thinking about your diet during pregnancy, a prenatal vitamin is a great start. Your doctor can help you choose one that's right for you. But there are some nutrients you should focus on getting through the foods you eat. Folic acid, or folate, helps to prevent some types of birth defects, like spina bifida. It's also a crucial nutrient for healthy DNA and will decrease the risk of preterm delivery and low birth weight. Good dietary sources of folate are fortified breakfast cereal, lentils, leafy green vegetables, beans, peas, and orange juice. Iron is another important nutrient to focus on during pregnancy. When you're pregnant, your body makes a lot more blood to support your baby...and your iron levels need to keep pace. Iron helps avoid anemia, which, though common during pregnancy, can be dangerous. Enough iron can also help prevent fatigue, and ease labor and delivery. Lean red meats, poultry and fish are good sources of iron. Iron-fortified breakfast cereals, nuts and dried fruits are also other options. Getting enough calcium is important during pregnancy. Calcium is not only for strong bones and teeth. It also helps your circulatory, muscular and nervous systems, and can help prevent those leg cramps we all feel. It's especially important during the third trimester, when your baby's bone mass is developing. Dairy products like milk and cheese are the richest sources of calcium, but you can also get it from broccoli, fortified fruit juices, and some breakfast cereals...just go for the ones low in sugar. If you don't eat dairy foods, you may need a calcium supplement. Smart Food Choices In order to help your baby develop, it's important to make smart food choices while taking a "vacation" from some foods. What you're trying to avoid are foods that can make you sick, or damage to your baby. Let's walk through some of them: Store-bought lunchmeats can contain bacteria called listeria that are harmful to unborn babies. Instead, try egg salad, or chicken and tuna salads made with low-fat mayo. And remember; fully cook all meats and poultry before eating. If you're not sure, use a meat thermometer. Seafood can be a great source of protein, iron and the omega-3 fatty acids, which can help your baby's brain development. However, some fish and shellfish contain high levels of mercury. Too much mercury can damage your baby's developing nervous system. So stay away from swordfish, shark, and tilefish. But 12 ounces a week or about two meals of salmon and catfish is safe. Tuna's fine also, just keep it under 8 ounces a week. And, when you cook fish, make sure it's cooked all the way through. Raw or undercooked fish and shellfish can also contain bacteria, so it's good to take a break from them while you're pregnant. Dairy products like skim milk, hard cheeses and cottage cheese can be a healthy part of your diet. And yogurt is great because it has cultures in it that help prevent yeast infections, which can also occur during pregnancy. Just make sure that every dairy item you eat is fully pasteurized. Soft cheeses like brie, goat and feta aren't fully pasteurized, so you should avoid those during your pregnancy. Sweets are fine, but try to make healthy choices and stay away from processed foods as much as possible. Figs have more fiber than most fruits and vegetables, as well as potassium, calcium and iron. A box of raisins packs a good dose of fiber and iron, and it's a great way satisfy that sweet tooth. Soy nuts are a good salty alternative and quick pick me up. There's no firm verdict on caffeine, though it's best to stay clear of it. Even though a cup or two hasn't shown any harmful effects, it can affect the baby's heart rate and breathing. Finally, drink lots of water. Not only can it keep your digestive system working smoothly, it also helps your blood carry the nutrients from the food you eat to your baby. It's tough enough to keep up a healthy diet when you're not pregnant. The do's and don'ts can pretty daunting...and it's hard to say goodbye to foods we love when we are pregnant. But you're not in it alone. Start motherhood off by sharing good health with your baby, it's a huge step towards a great new bond. Have a safe, healthy and happy pregnancy!
Good Nutrition During Pregnancy
Pregnancy
Overview Pregnancy lasts about forty-weeks, starting with a woman's last menstruation and ends with the baby's birth. Pregnancy can be divided into three trimesters, based on the development of the baby. The First Trimester (0-14 weeks) Signs & Symptoms During the first trimester of pregnancy, you won't see much change in your physical appearance, but you may feel these common symptoms: Expected Weight Gain In The First Trimester Most women will not see significant weight gain during this trimester. On average, you should expect to gain about one pound per month during the first trimester. If you are normal weight when you conceive, you should expect to gain a total of 25 to 35 pounds throughout pregnancy. Diet & Nutrition There is a common misperception that because you're technically eating for two, you should eat twice as much. Typically, you should plan to eat an extra 300 calories a day throughout your pregnancy. You should maintain a healthy diet, rich in nutrients, protein and calcium. Anemia is common in pregnant women, so you should make sure to get plenty of foods full of iron. Continue taking prenatal vitamins, which contain folic acid. There are many foods to avoid, which include: Also, consult your doctor before taking prescription and over the counter medications. What's Happening Inside This is the time when the baby's cells will organize into what will become organs like the heart and lungs. The umbilical cord, which connects the baby to the placenta, will begin to form. This cord will provide all the nutrients and oxygen the baby will need until birth. Fingers and toes will begin to develop and the ears, upper lip and nose will become more recognizable by week eight. Common Tests & Procedures Throughout these first fourteen weeks, you should plan to visit your obstetrician once a month to keep track of your baby's progress. You should also consult your obstetrician before taking any prescription or over the counter medication. A Note About Miscarriage One of the hardest things to think about is losing the baby, or having a miscarriage. Miscarriage is actually very common, especially during the first trimester. Here are some signs and symptoms that may indicate a miscarriage: Most miscarriages will occur in the first 13 weeks. If you have these symptoms, you should call your doctor. She will advise you on the best course of action. It's important to note that having a miscarriage is common and doesn't necessarily affect your ability to have a baby in the future. The Second Trimester (15-27 weeks) Common Symptoms You may start to feel the baby move and kick, although many first-time moms don't feel this movement until week 20. During the rest of your pregnancy, you can expect to gain one to two pounds per week. This increase in weight happens because your baby is growing quickly. During this period, many women notice the exhaustion, nausea and vomiting experienced in the first trimester decrease. You may feel more energetic and develop the "glow" of pregnancy as the baby starts to show more significantly. Diet & Exercise Here are some guidelines to help you maintain a healthy exercise and diet program that will be healthy for you and your baby: What's Happening Inside By the beginning of this trimester, features like eyebrows and fingernails start to grow. Around week 16, the baby's eyes will be sensitive to light and it will be able to make facial expressions like frowning and squinting. By week 18, it will develop the ability to swallow and hear. Around week 20, your "innie" belly button may "pop" and suddenly become an "outie." But, don't worry, it'll return to normal shortly after the baby's born. By week 24, you may notice an increase in the baby's movement in reaction to touch or sounds. Common Tests & Procedures In general, you should plan to visit your doctor once a month during this trimester to keep track of your baby's progress. Here are some tests your doctor may perform during this time: Third Trimester (28-40 weeks) Common Symptoms During the final trimester of pregnancy, your body is getting ready for deliver. You can expect to feel many of the following symptoms: Diet & Exercise: Like the other trimesters of pregnancy, you should maintain a healthy diet. You should continue taking pre-natal vitamins rich in folic acid; eat foods that are full of protein, fiber, nutrients, carbohydrates and iron; and avoid unpasteurized foods, uncooked meats or foods that contain mercury. Exercising will become increasingly difficult, as your stomach gets bigger, but there are still some things you can do to stay active. Try low-impact exercises like walking or swimming. Avoid overheated rooms or gyms and don't do exercises that require laying on your back or cause bouncing, jumping or sharp movements. In some cases, doctors will recommend bed rest, which is fairly common. Conditions that may cause bed rest are high blood pressure, vaginal bleeding and premature contractions. Understanding Contractions Contractions are a signal that you may be ready to deliver your baby. But there are different types of contractions you should understand. These include: If you haven't reached 37 weeks yet, but are experiencing more than four contractions in an hour, or if you have vaginal bleeding or spotting, call your doctor. What's Happening Inside During the final trimester, the baby is using this time to put on weight and strengthen bones. Movements will become stronger and more frequent. The baby is actively breathing and sucking. And you may feel slight spasms in your uterus when the baby gets the hiccups. Common Tests & Procedures Because you're in the home stretch, you should plan to see you obstetrician once every two weeks between weeks 28 and 36. You may also be tested for the following conditions. Delivering Your Baby Beyond 37 weeks, your baby will be considered full-term and are ready to deliver your baby. It is not uncommon for women to pass their due dates. Only 5% of women deliver on their due date - most have the baby one to two weeks late. You should consider the period past your due date as extra time for the baby to gain strength and for you to prepare for life with a newborn.
