Nutrition and Pregnancy

Good nutrition is very important in pregnancy. If you are having problems with nausea and vomiting, please contact your care provider and do not worry about getting all the food group requirements each day until your nausea and vomiting decreases or stops. Otherwise, eat a balanced diet every day, including food from the five groups, milk/calcium sources, meats/protein sources, fruit, vegetables, bread/grains. Here are a few suggestions to help make sure you and the baby have everything you need to grow and develop and be as healthy as possible.

You will be given a prescription for prenatal vitamins. Prenatal vitamins have an iron supplement and at least 800 mcg of folic acid. Pregnant women are susceptible to anemia. Your iron levels will be checked in your initial blood work and again at 28 weeks. Be sure to eat foods high in iron to help prevent anemia. A cup of prune juice each day provides adequate iron and prevents constipation.

Don't take your vitamins or iron supplement with milk. Calcium products, such as milk and milk products, prevent the iron from being absorbed. Take iron supplements with  juice that contains vitamin C. This will help your body absorb the iron. Take prenatal vitamins and iron supplements at different times of day. Try taking your iron supplements in the morning and your prenatal vitamins at night.

Calcium products (milk, cheese, yogurt, dark green leafy vegetables) build strong teeth and bones for you and the baby and also help you sleep well. The recommendation for pregnancy is 4 servings per day or the equivalence of one quart of milk. Calcium foods are also a good source of protein.

Protein is important for cell growth and repair and for the baby's brain development. Protein also increases elasticity in the mother's tissues and will decrease your chance for tearing at delivery. Eat 4-6 helpings of protein each day. These can be beef, chicken, fish, milk products, beans, nuts, or eggs. If weight is an issue in your life we suggest buying low fat products, and talking with us about your concerns.

Water is also important in pregnancy. You need to drink at least 2-3 quarts of water each day. Juice may be substituted but water is best. If you are in an environment or an activity where you are
perspiring you will need to increase your water intake to 3-4 quarts or more per day.

Nutrition in Pregnancy: 
        --30 to 35 lb. weight gain is average during pregnancy

We recommend you eat the following each day:

• 80-100 grams protein
• 4 servings from the milk group
• 3 servings from the meat group
• 4 servings of fruit and vegetables
• 10-12 glasses of water (at least)