Congratulations on Your Pregnancy!

Congratulations to your baby!  Baby, you have a mother that is taking time to make sure that you are both well nourished.

My first recommendation would be to find a doctor or midwife with whom you can comfortably talk and who makes nutrition a priority.  Don’t be afraid to call several offices and ask, “Dr Smith, how does your belief about nutrition affect your practice?”   Your practitioner will then take a health history, order pertinent prenatal blood and urine tests, and will perform a physical exam.  All of these will make a difference towards providing the best medical recommendations that are specific to your unique pregnancy.

Here are some general guidelines for a healthy pregnancy:

First – Supplements.  It is theoretically possible to get adequate nutrients without taking supplements.  However, research shows that many of us do not have an adequate diet to meet the minimum recommended daily amounts of all vitamins and minerals.  Most practitioners recommend supplements because of this. Research shows that there are health benefits for women who take nutrient supplementation combined with a typical diet.  Women who take supplements have less incidence of babies with neural tube defects, less incidence of preeclampsia (a serious pregnancy complication), possibly less incidence of low birth weight babies, and their babies may initially grow slightly faster.

Second – Pregnancy diet.  You are likely aware of the need for folate (folic acid) and its role in preventing neural tube defects such as spina bifida.  The current recommendation is to take 400 micrograms of folic acid supplementation daily, as well as eating foods rich in folate (Insert DR. LINK ON FOLATE for folate rich foods).  We are not certain exactly how much folate (in food alone) is necessary to achieve this protective effect.  If you have a history of a child born with a neural tube defect, it is recommended to significantly increase supplementation to 4,000 micrograms of folic acid daily.

You will want to have adequate protein and calories to support a healthy pregnancy.  Consult with your provider about the exact amounts based on your current weight, activity level, and overall health.  The general rule is to increase your protein intake during the first trimester, and then increase it even further in the 2^nd and 3^rd trimester.  Remember that protein isn’t just meat but also includes eggs, nuts, legumes, and dairy.  Aim for enough calorie intake to support ideal pregnancy weight gain based upon your pre-pregnancy weight.

Eat vitamin C rich foods daily (Insert link).  Eat dark leafy vegetables at least four times weekly.  Use whole grains (whole grain breads, oatmeal).  Eat a variety of fresh vegetables and fruits.  Aim for 80 ounces of water intake daily to avoid dehydration and constipation.

Most pregnant women do better with an increased number of small meals instead of eating large meals.  Keep healthy snacks (fruit, nuts, whole grain crackers) close by and snack as desired.  If you are having problems with “morning sickness” (very poorly named – it can occur anytime!) eating small amounts of food regularly will often help.

You will want to avoid alcohol, severely limit (or avoid) caffeine, be very cautious of undercooked foods or foods that may have sat out for awhile (such as deli meats and soft cheeses).  While seafood can be great for you, avoid fish which may be high in mercury (such as swordfish, shark, and mackerel) and be mindful of your weekly seafood intake.  It is recommended to limit your fish intake to under 12 ounces per week.

This will get you started down the right path!   Thank you for visiting; check back with us for more pregnancy, birth, and breastfeeding articles in the future.  After you have talked with your practitioner about recommendations specific to your needs, use our database to help you find foods that meet your specific needs.

Editors

Faith Bontrager, RN

Lina Wong, DO