Fine-tune your diet – even if you already eat well Almost all pregnant women need to get more protein, more of certain vitamins and minerals such as folic acid and iron, and more calories (for energy). If your diet is poor to begin with, making the transition to eating nutritious meals is one of the best things you can do for your baby's health.
Skip sushi, alcohol, and soft cheeses, to name a few Steer clear of raw seafood (such as oysters or uncooked sushi), unpasteurized milk and cheese made from unpasteurized milk soft cheeses, such as Brie or Camembert, and Mexican cheeses like queso blanco and panela), pâté, and raw and undercooked meat and poultry. All are possible sources of bacteria that can harm an unborn child.
· Learn more about how to avoid listeriosis, a food-borne illness that's particularly dangerous during pregnancy.
Nearly all fish contain traces of methylmercury, a metal believed to be harmful in high doses to the growing brains of fetuses and young children. The FDA recommends limiting your consumption of fish to about 12 ounces a week, the equivalent of about two servings.
· Read more about eating fish during pregnancy and find answers to all your food safety questions.
You'll need to give up that cocktail after work, too. Drinking alcohol during pregnancy can cause physical defects, learning disabilities, and emotional problems in children, so many experts recommend that you give up alcohol for your entire pregnancy.
· For nonalcoholic alternatives, see our list of the best virgin drinks.
Consider cutting back or skipping caffeinated beverages. That may be a snap if you're suddenly revolted by the stuff during your first trimester. If you're still craving it, cut back very gradually to avoid side effects such as headaches.
· What to eat or drink: Top your cereal with slices of fresh fruit. Make a veggie pizza. Add extra vegetables to your casserole.
· If you're tired of apples, oranges and green beans, branch out. Try apricots, mangoes, pineapple, sweet potatoes, winter squash or spinach. Make trail mix with a variety of dried fruit. Fruit juice counts, too, but remember that too much juice can lead to undesired weight gain.
Meat, poultry, fish, eggs and beans Foods in this group have plenty of protein, as well as B vitamins and iron. Protein is crucial for your baby's growth, especially during the second and third trimesters.
What to eat: Try whole-wheat toast with peanut butter for breakfast. Eat a scrambled egg or an omelet for lunch. Serve a salmon fillet for dinner. Add chickpeas or black beans to your salad. Snack on a handful of soy nuts.
If your traditional sources of protein no longer appeal to you — likely during the first trimester — experiment with other options. Fish is an excellent source of protein as well as omega-3 fatty acids, which can promote your baby's brain development. Avoid fish that's potentially high in mercury, however, including swordfish, king mackerel, tilefish and shark.
Dairy products The calcium in dairy products and calcium-fortified soy milk helps build your baby's bones and teeth. Dairy products also have vitamin D and protein.
What to eat or drink:Eat yogurt for your afternoon snack. Drink the milk in your cereal bowl. Have a glass of skim milk with dinner. Add low-fat cheese to a salad.
If you have trouble digesting dairy products, get creative. Try calcium-fortified orange juice. Experiment with lactose-reduced or lactose-free products. Use an over-the-counter lactase enzyme product when you eat or drink dairy products.
How much: Choose 3 cups a day, regardless of your height, weight, physical activity level or stage of pregnancy.
Eating a healthy diet during pregnancy is one of the best things you can do for yourself and your baby. After all, the food you eat is your baby's main source of nutrition. Smart choices about pregnancy nutrition can help you promote your baby's growth and development. Check out these guidelines, designed for a 25-year-old woman who has a normal weight and gets 30 to 60 minutes of exercise a day. If you're older, overweight, or follow a more or less intense workout program, your nutritional needs might differ. To find the plan that's right for you, visit the U.S. Department of Agriculture's (USDA) Daily Food Plan for Moms.
about eating fish during pregnancy and find answers to all your food safety questions.
You'll need to give up that cocktail after work, too. Drinking alcohol during pregnancy can cause physical defects, learning disabilities, and emotional problems in children, so many experts recommend that you give up alcohol for your entire pregnancy.
· For nonalcoholic alternatives, see our list of the best virgin drinks.
Consider cutting back or skipping caffeinated beverages. That may be a snap if you're suddenly revolted by the stuff during your first trimester. If you're still craving it, cut back very gradually to avoid side effects such as headaches.
But eating better doesn't mean eating more – or rather, not much more. If you start off at a healthy weight, you need no extra calories during the first trimester, about 300 extra calories a day in the second trimester, and about 450 extra calories a day in the third trimester. If you're overweight orunderweight, you'll need more or less than this, depending on your weight gain goal.
· It's easier than you think to get those extra calories: Find out the best ways to eat for two.
Some studies suggest that women who consume 200 or more milligrams (mg) of caffeine per day (about one 12-ounce cup) are twice as likely to miscarry as women who consume no caffeine.Large amounts of caffeine have also been linked to slightly lower birth weight and even stillbirth.
In addition to coffee, caffeine is found in teas, colas, other soft drinks, cocoa, and chocolate. Switch to decaffeinated brews and sodas instead.
Better still, replace these nutritional losers with healthier choices such as skim milk, 100 percentfruit juice, or water with a squeeze of lemon. A mug of flavored steamed milk can stand in for your morning latte.
· Learn more about how to avoid listeriosis, a food-borne illness that's particularly dangerous during pregnancy.
Nearly all fish contain traces of methylmercury, a metal believed to be harmful in high doses to the growing brains of fetuses and young children. The FDA recommends limiting your consumption of fish to about 12 ounces a week, the equivalent of about two servings.
· Read more about eating fish during pregnancy and find answers to all your food safety questions.
You'll need to give up that cocktail after work, too. Drinking alcohol during pregnancy can cause physical defects, learning disabilities, and emotional problems in children, so many experts recommend that you give up alcohol for your entire pregnancy.
· For nonalcoholic alternatives, see our list of the best virgin drinks.
Consider cutting back or skipping caffeinated beverages. That may be a snap if you're suddenly revolted by the stuff during your first trimester. If you're still craving it, cut back very gradually to avoid side effects such as headaches.