Eating well is important for a healthy pregnancy. For women of average weight, the ideal gain is between 25 and 35 pounds, although this can vary if you’re over or under weight. Experts suggest women roughly add an extra 300 calories a day, although, again, this may change depending on the weight of the mother and how many babies are developing. What’s perhaps most important is where those calories come from and the nutritional content your food contains. Here’s a look at how the food pyramid breaks down for pregnant women.
Carbohydrates
Pregnant women should aim to eat about 6 to 11 servings of healthy carbohydrates every day. Because carbohydrates are easily broken down and metabolized by the body, they can be great sources of energy throughout your pregnancy. However, these carbohydrates shouldn’t be obtained from white breads and pasta, but from fruits and whole grains. Whole grains aren’t only more nutritious than simple, white carbohydrates, but they also take the body longer to metabolize, which means that they provide a greater source of energy. Not to mention the extra fiber can help with constipation, a common side effect of pregnancy.
Fruits and Vegetables
When it comes to fruits and vegetables, aim for about 7 servings a day -- 2 to 4 of fruit, and at least 4 servings of vegetables. It’s also important to eat a variety of produce, not just apples and broccoli every day. Leafy greens and other vegetables with high amounts of folic acid are particularly important for preventing neural tube defects, like spina bifida.
Protein
Include at least 3 servings of protein a day, but remember serving sizes are often much smaller than what you picture. Protein should be fully cooked, to ensure the highest level of safety. Lean proteins are best, to get the energy boost without the unnecessary fat. Be careful when eating lunch meats and some kinds of sausage, which can contain bacterial infections that may be dangerous to pregnant women -- these items should be steamed before consumption.
While protein is another great source of energy, it can also be an unfortunate source of fat and cholesterol. Great types of protein include beans, chicken, fish, nuts, eggs and lean cuts of meat.
Dairy
Dairy helps a mother maintain the high levels of calcium needed for strong bones (remember, your body will direct nutrients to your growing baby first, and your own body second) among many other benefits. Aim for about 1,000 mg of calcium a day, or about 4 servings of dairy. This can include milk, cheese, or greek yogurt -- which can also be good sources of protein and vitamin D.
Fats
Fat may not be something you generally try to include in your diet, but it does play its role in nutrition. In particular, omega-3 fatty acids, like those found in fish like salmon and some nuts, are important to fetal development and maternal health. Although fish is a great source of omega-3s, it can also contain high levels of mercury, so look for fish with low mercury levels or avoid consuming fish too often.
