What To Eat While Pregnant – What Upcoming Moms Need to Know

pregnant woman eating a bowl of fruit

After you receive the exciting news that you’re expecting a baby, you’re likely to have a million thoughts running through your mind. You’ll be thrilled about the times ahead, and your to-do list will probably seem endless as you prepare for this incredible journey.

Along with all the excitement, one thing you absolutely need to focus on is how you will take care of yourself to ensure a healthy pregnancy and the birth of a healthy baby.

What you eat during this time is crucial. Your daily food choices will not only affect your health but also the growth and development of your baby. Additionally, your diet will influence your weight gain and energy levels throughout your pregnancy.

Let’s take a look at some key points to remember about eating well during pregnancy.

Get Your Calorie Intake In Check

The first thing you’ll want to do is ensure you’re consuming the right number of calories. It’s important to avoid dieting during this time, as that can hinder your baby’s growth.

If you’re underweight, you may need to gain a bit more than the average woman to reach a healthy weight and the recommended 25-35 pounds of weight gain over the next nine months.

Since you’ll require more energy to support your baby’s growth, you’ll need to increase your calorie intake by about 200-300 calories per day. Most women of average weight need about 1800-2000 calories daily for maintenance, so you can expect to eat around 2000-2300 calories during pregnancy.

It’s important to note that many women overconsume, often eating 3000-3500 calories because they believe they’re “eating for two.” This can lead to excessive weight gain (like 50 pounds instead of the recommended 25).

Remember, adding 200-300 calories isn’t difficult—think of it as a half sandwich, a glass of milk with a banana, or five crackers with peanut butter. You don’t need to eat significantly more food throughout your pregnancy.

Keeping your calorie intake in check will be key to ensuring your weight gain stays on track.

Focus On Plenty Of Lean Proteins And Whole Grains

Next, make sure to choose lean proteins and whole grains. Protein is essential for building the materials your baby needs, while whole grains provide the energy to support the process.

Great sources of lean protein include chicken breast, lean red meat (fully cooked), fish (also fully cooked), and pasteurized eggs. Low-fat dairy products, such as skim milk, cottage cheese, and eggs, should also be included in your diet.

When it comes to whole grains, opt for oats, brown rice, whole wheat pasta, whole grain breads, and bran cereals.

Additionally, be sure to eat plenty of fresh fruits and vegetables. They offer essential vitamins and minerals and will help keep your calorie intake in check, so you’re less likely to indulge in high-calorie, high-fat cravings.

Know Which Foods To Avoid

There are certain foods you must avoid during pregnancy to keep both you and your baby safe. Here are the key ones:

Raw meat or fish: These increase your risk of food poisoning.
Raw eggs or foods with raw eggs (such as mayonnaise, Caesar dressing, and eggnog): These should be avoided due to the risk of salmonella.
Soft cheeses: These may contain harmful bacteria that can put your baby at risk.
High-mercury fish: Fish like shark, swordfish, mackerel, tilefish, and albacore tuna contain high levels of mercury, which can be harmful to your baby’s health. Opt for safer choices like chunk light tuna, cod, tilapia, and salmon instead.
Deli meats: These often contain preservatives that should be avoided during pregnancy.
Artificial sweeteners: These may increase the risk of preterm delivery.
Lastly, it’s crucial to avoid alcohol entirely and limit caffeine intake. While one cup of coffee a day is usually fine, it’s better to choose herbal tea when you need an energy boost.

Add In Plenty Of Calcium

In addition to a balanced diet, certain nutrients need to be increased during pregnancy. These include calcium, folic acid, vitamin D, and iron.

Excellent sources of these nutrients include milk, yogurt, cottage cheese, red meat, spinach, and enriched breads and cereals.

Many women opt for supplements like folic acid, calcium, and iron. Be sure to consult your physician to see if supplementation is right for you.

In summary, if you focus on eating a balanced diet with slightly more calories than usual, and choose nutrient-rich foods, you’ll be well on your way to a healthy and enjoyable pregnancy.

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