During pregnancy, you will need to monitor what you eat to make sure that you are getting the right kinds of foods. These nutritional guidelines are not meant for teenage women who are pregnant because their needs are different. Teenagers who are pregnant will need to increase the amounts of foods in each category due to the fact that they are still growing.
Women who have good nutrition habits during pregnancy, have healthier babies, more energy, less premature labors, and faster healing after birth.
- Bread-Cereal-Rice-Pasta Group: (6-11 servings daily)
This group contains foods like bread, crackers, pasta (noodles), rice, and cereal products. These foods are high in complex carbohydrates and give you energy. Other vitamins and minerals provided by this group include vitamin B (including folate), vitamin E, various minerals, and fiber. If you have gestational diabetes, this food group may need to be increased. This group is good to focus on if you are suffering from morning sickness. Crackers and pasta can help ease the upset stomach.
Make sure when you are buying wheat bread that the first ingredient listed is whole-wheat rather than wheat flour.
The green leafy and the yellow vegetables of this group provide vitamin A in the form of Beta-Carotene, which helps the babies cells, skin, bones, and eyes. The folic acid in the dark green leafy vegetables (spinach) helps prevent birth defects. The fiber in the vegetables helps prevent constipation. Vegetables also provide carbohydrates and a good source of fiber. This group is also low in fat and calories. More vitamins are found in fresh vegetables and then decreases in frozen and canned vegetables.
The fruits provide vitamin C which is good for developmental growth and strong bones. Fruits also provide carbohydrates, vitamin A, folate, potassium, and a good source of fiber. The body can not store vitamin C so the baby needs this on a daily basis. If you can not stand to eat fruits, try drinking orange juice or something else with vitamin C. Fruit however, provides additional vitamins and fiber than fruit juices.
Most of the calcium you will get comes from this group. The baby needs calcium for bone growth, teeth, muscles, the heart, and nerve development. Other vitamins and minerals that the milk group provides are vitamin A, vitamin D, calcium, and phosphorus.
Recent studies indicate that increased levels of calcium intake can help prevent pre-eclampsia (pregnancy induced hypertension).
- Meat-Poultry-Fish-Dry Beans-Eggs & Nuts Group: (3 servings daily)
During pregnancy the RDA recommends 60 grams of protein daily. The best sources of protein are chicken breast (29 grams) and tuna (23 grams).
This group provides for the brain development, muscle development, hair growth, skin, nails and immune system of the fetus. This group also gives some of the needed minerals (iron and zinc).
The protein from this group come in two forms. These two forms are complete proteins and the incomplete proteins. The complete proteins come from animal sources such as meat, milk and eggs. In order for the complete proteins to be complete, they must be combined with incomplete proteins. The incomplete proteins come from plant sources such as grains, dried beans, seeds and nuts.
If you are a vegetarian, you will need to speak with a nutritionist about foods to eat to supply adequate complete proteins during pregnancy. (See other resources below)
Note: Pregnant women need extra fluids because of the increased blood volume. The ACOG recommends at least 8 glasses of water a day.
How many calories should I get each day?
Between 300-800 calories MORE than what you ate before pregnancy.
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