Between cravings and morning sickness, eating well during pregnancy may not always be a piece of cake. But prenatal nutrition is serious business. It's necessary for your baby's growth, proper brain development, reduced risk of birth defects and a strong immune system. Since it's not how much but what you eat that makes the difference, here's how the Healthy Pregnancy Diet can help:
- You only need about 300 extra calories a day during the second and third trimesters (and don't worry too much about extra calories during the first trimester -- especially if you feel nauseous frequently). This diet includes meal and snack selections that will keep you eating enough calories for you and baby.
- It's important to get enough vitamins, minerals, folic acid and fiber in your diet when you're pregnant. This meal plan includes foods that will help you meet your nutritional requirements (be sure to also take a daily prenatal multivitamin that contains 100 percent of the RDA for most nutrients, 400 micrograms of folic acid and 30 mg of iron).
- Protein provides materials for the growing tissues (including the placenta, the mother's blood and the baby). This diet includes at least three servings of protein a day, in a variety of foods like tofu, beans, chicken, fish and meat.
- Calcium is needed (especially in the last three months of pregnancy) for proper bone formation in the baby, as well as to help preserve strength in the mother's bones. This meal plan includes at least four servings of dairy products a day, mainly through milk, cheese and yogurt.
See how your breakfasts, lunches, dinners and snacks can ensure a lifetime of health and happiness for your baby.
BREAKFAST
Option 1 :
- 1 cup orange juice
- 1 bowl multigrain cereal or oatmeal with 2 tbsp. wheat germ topped with fresh fruit
- 1 cup skim milk
- herbal tea
Option 2 :
- 1 egg
- 1 piece of whole grain toast with butter
- 1 cup orange juice
- 1 cup plain yogurt with fresh berries
Option 3 :
- whole wheat pancakes topped with peanut butter
- 1 slice melon
- 1 cup skim milk
- decaf coffee
LUNCH
Option 1 :
- turkey and cheese sandwich on whole grain bread with tomatoes and lettuce
- cup of skim milk
- apple
Option 2 :
- bowl of cajun black-eyed pea soup
- tossed salad
- corn bread
- cup of skim milk
Option 3 :
- curried chicken salad
- whole wheat roll
- cup of skim milk
DINNER
Option 1 :
- hamburger made with 3 ounces extra lean ground sirloin, topped with lettuce and tomato slice on whole grain roll
- cole slaw
- sparkling water
Option 2 :
- broiled chicken
- brown rice
- steamed broccoli
- watermelon
- water
Option 3 :
- broiled salmon
- baked potato with fat-free sour cream
- steamed snap peas
- water
SNACKS
- (an important part of pregnancy diets)
- fruit smoothie
- whole-wheat peanut butter crackers
- grapes
Healthy Dos and Don'ts Do
- Drink at least 6 to 8 glasses of liquid a day
- Eat fiber-rich foods like All Bran cereal and dried fruits to prevent constipation
- Include healthy omega-3 fatty acids by eating nuts, flaxseed and occasional fish
- Try these special hints to ease nausea or heartburn:
- Eat several small meals a day rather than three big ones
- Consume ginger in any form, especially ginger tea (grate 1 to 2 teaspoons fresh ginger root into hot water, simmer and add honey to taste)
- Take vitamin B-6 supplements (get an OK from your doctor)
- Eat a high-carbohydrate food 10 to 15 minutes before getting up, such as dry cereal or crackers
- Drink liquids separately from meals
- Avoid fatty and strong-smelling foods
- Try sucking on ice chips
- Eat more carbohydrates such as rice, toast, baked potatoes, pasta
Don't :
- Eat greasy or fried food
- Consume caffeine
- Drink alcohol
- Eat any freshwater fish as well as swordfish and fresh tuna
- Eat any dairy products made from unpasteurized milk, especially soft cheeses
- Eat pre-prepared salads from delis or grocery stores
- Eat unwashed fruits, vegetables and unpasteurized juice
- Take supplements containing more than 100% of the recommended daily intake
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