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Pregnancy and Lactation
Eating
well during pregnancy and lactation requires a few adjustments to
general good health dietary guidelines. A woman's need for calories,
protein, vitamins, minerals and water all increase. Each woman will
require different amounts of foods providing key nutrients to achieve
the desired pregnancy weight gain and pregnancy support. Age, weight,
activity level, and metabolism all influence how much you will need
to eat for optimum weight gain, health, and fetal development or
breastmilk production.
The
food guide below identifies important food groups to include in
a normal pregnancy and lactation diet, and a minimum daily recommendation
is listed for servings. This guide is not adjusted for calories,
and there is not enough total food in this table to support a healthy
pregnancy. The table only provides a quick screening to see if you
are eating the minimum amount of specific nutrient-rich foods. Additional
calories will need to be added, but meeting these minimum servings
will help ensure good nutrient intake. Lean meats, lowfat dairy,
whole grains, fresh produce and unsaturated fats are suggested to
meet other nutritional recommendations for good health.
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Nutrient
Rich Food Group
|
Servings Needed
|
What
Equals A Serving
|
|
Milk
& High Calcium Foods
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Adult
Pregnancy:
|
3-to-4
servings
(lowfat is best)
|
- 1 cup
milk or yogurt
- 2 cups
cottage cheese
- 11/2
oz cheese
- 1 cup
fortified soy beverage
- 11/2
cups ice cream
- 1 cup
calcium-fortified fruit juice
|
|
Teen
Pregnancy:
|
4-to-5
servings
(lowfat is best) |
|
Lactation:
|
4-to-5
servings
(lowfat is best) |
| Protein
Foods |
2-to-3 servings
(lean is best)
|
- 3 oz
cooked meat, fish or poultry
- 2 eggs
- 1 cup
cooked beans
- 4 tablespoons
peanut butter
|
|
Breads
and Grains
|
6
or more servings
(whole
grains are best)
|
- 1 slice
bread (1 oz)
- 1 small
tortilla
- 1/2
cup cooked cereal
- 3/4
- 1 cup cold cereal
- 1/2
cup cooked pasta
- 1/3
cup cooked rice
- 1/2
English muffin
- 1/2
small bagel
|
| Fruits and Vegetables |
5
or more servings
(fresh
is best)
|
- 1 cup
raw fruit or vegetables
- 1/2
cup cooked vegetable
- 1 medium
piece fresh fruit
- 1 cup
green salad
- 1/4
cup dried fruit
- 1/2
cup fruit juice
|
| Fats and Oils |
2-to-3
servings
(unsaturated
is best)
|
- 1/8 avocado
- 1 tsp
vegetable oil
(olive or canola oil are best)
- 1 tsp
mayonnaise
- 6 almonds
(1/4 oz nuts)
- 20 peanuts
- 1 Tbsp
sunflower seeds
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Fluids
Drinking
plenty of fluids and keeping well-hydrated is important when you
are pregnant. You should be drinking at least 8 - 10 cups of water
each day. Hot weather and physical activity can increase your fluid
needs greatly. You should be urinating frequently and your urine
will be pale or colorless if your fluid intake is adequate. Unless
you are having trouble gaining adequate weight, try to drink water
instead of soda or fruit punch. It is best to avoid or greatly limit
caffeinated beverages. Many pregnant women gain too much weight
if they consume large volumes of calorie containing beverages.
Fiber
Constipation
can be a problem during pregnancy. Eating foods rich in fiber can
help prevent it. Choose whole grains, beans, fruits and vegetables
several times each day to ensure your fiber intake is adequate.
High fiber breakfast cereals can be helpful. Read labels to find
a cereal that has at least 5 grams of fiber per serving. Again,
water intake is important to help fiber keep intestines moving.
Vitamins
and Minerals
Pregnancy increases your body's need for many vitamins
and minerals. A prenatal supplement is often prescribed at your
first prenatal visit. If you are already taking any nutritional
supplements be sure to discuss this right away with your doctor
as too much supplementation can be harmful.
Some
vitamins can be harmful if taken in excess amounts. Excess intake
of vitamin A has been shown to increase the risks of certain birth
defects. It is important to discuss any vitamin and mineral supplements
you are taking with your health care provider.
Weight
Gain
Weight
gain rate and total is very important to monitor during pregnancy.
Be sure to know your specific weight gain goals and discuss concerns
early with your physician if you are having difficulty meeting those
goals.
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