A healthy pregnancy

Are you eating right?

During pregnancy, you need all the calories you usually eat, plus a little more. Since every mouthful you eat is helping your baby grow, eat smart. You should eat at least five fruits and vegetables a day, and six to eight servings of breads, cereals or grains. If you need advice about good nutrition, call the Yale-New Haven Nutrition InfoLine at (203) 688-2422.

Calcium
Calcium helps build bones--for you and your baby. Drink plenty of milk and eat yogurt, cheeses and some leafy green vegetables like broccoli and kale.

Folate
This nutrient comes from citrus fruits, dark green leafy vegetables, legumes, nuts and whole grains. Enough of this vitamin may even prevent birth defects in the first trimester.

Iron
You'll need plenty of iron for your own increased blood supply, as well as the baby's. Good sources of iron include lean meats, dark green leafy vegetables, prunes, dried fruits, beans, whole grains and enriched grains. Not enough iron might mean you could become anemic.

Protein
Choose lean meats (round, sirloin), fish, poultry, many dairy foods, dry beans, seeds, soy products, eggs or egg substitute and nuts for high protein. Protein makes up every cell of your growing baby's body. You need about 70 to 90 grams of protein a day.

Water
You need more fluids now for your increasing blood supply--at least six to eight glasses a day. You can substitute some juice, milk or soup, but not coffee or tea or other drinks with caffeine. If you do, drink one glass of water for every cup of coffee or tea to balance out.

Additional resources:
The American Dietetic Association
US Department of Agriculture Food and Nutrition Information Center

Food cravings and pica
When pregnant, some women notice cravings for certain types of foods. On rare occasions, a woman may have a strange desire to eat clay, chalk, cornstarch and other inappropriate substances. These unusual cravings are called pica. Don't give in to them!

Caffeine
Caffeine has been linked to everything from fast heart rates to insomnia. But there is also concern about what caffeine can do to your developing baby. In fact, a recent study linked a high caffeine intake during pregnancy to sudden infant death syndrome. Be smart--one glass of coffee or tea or caffeinated soda should be your limit, if you must have it at all. Remember, chocolate and some medications also contain caffeine.

Shellfish
Oysters, clams, scallops--these tasty delicacies are some of nature's hardest working filters. Shellfish filter large amounts of water through their bodies. As a result, any toxic materials in the water can collect in shellfish at high levels. To be safe, avoid shellfish while you are pregnant.

Soft cheeses
If you are pregnant, avoid soft cheeses, such as feta, mozzarella, Brie, blue-veined cheeses like Roquefort and Mexican-style cheeses such as queso blanco, queso fresco, queso de hoja or asadero. These cheeses can become contaminated with bacteria called Listeria. You can't tell by smell, sight or taste if the cheese is contaminated. Call your health care provider if you experience symptoms that include nausea, fever and chills or vomiting. Heat kills these germs, but they survive in the freezer and thrive in the refrigerator. Eat only pasteurized dairy products and choose hard cheeses like cheddar while you are pregnant.

Sometimes the list of DON'T DOs during pregnancy can seem a bit overwhelming. Remember, moderation is key!

Continue: Ways to help yourself and your baby

Maternity Services home page

Last revised: December 8, 2004 (jj)

Home page URL: http://www.ynhh.org

All information is intended for your general knowledge and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.