Healthy Eating

How to Nourish Yourself and Your Baby

Focusing on nutritious foods, low-calorie drinks (especially water), and the right number of calories can support a healthy weight gain for both you and your baby.

Your specific calorie and food needs are personal. They depend on factors like your pre-pregnancy weight, age, and rate of weight gain. According to the CDC, if you started at a healthy weight:

• First Trimester: No extra calories are needed.
• Second Trimester: You need about 340 extra calories per day.
• Third Trimester: You need about 450 extra calories per day.
  You may not need additional calories in the final weeks.

It’s essential to discuss your weight gain with your healthcare provider. They can offer personalized guidance. If you’re not gaining enough, they might suggest increasing your calories. If you’re gaining too quickly, they may recommend reducing your intake. Your personal calorie needs are unique, especially if you started your pregnancy underweight or overweight, or if you’re joyfully expecting more than one baby.

Building a Healthy Eating Plan

Think of nutrient-rich foods and beverages as the essential building blocks for a healthy pregnancy diet. The Dietary Guidelines for Americans recommend daily intake of the following:

• Fruits & Vegetables: For essential vitamins and fiber.
• Whole Grains: Like oatmeal, whole-wheat bread, and brown rice for fiber, B vitamins, and other nutrients.
• Dairy & Alternatives: Choose fat-free or low-fat milk, yogurt, or fortified non-dairy options (like soy or almond milk) for calcium and vitamin D.
• Lean Protein: Include sources like beans, eggs, lean meats, low-mercury seafood (up to 12 ounces a week), and unsalted nuts and seeds (if you have no allergies).

This eating plan also involves limiting salt, solid fats (like butter and lard), and sugary drinks and snacks.

Helpful Tips for New Eating Habits

Pregnancy can bring new challenges like nausea and heartburn. These tips can help you manage your nutrition and stay comfortable. Always check with your doctor with any concerns.

• Make Breakfast a Priority. If morning sickness is a problem, try eating a few whole-grain crackers or a piece of dry whole-wheat toast before you even get out of bed. You can then have the rest of your breakfast (like fruit or oatmeal) a bit later.
• Focus on Fiber. To help prevent constipation, include high-fiber foods (whole grains, fruits, vegetables, beans), drink plenty of water, and stay active.
• Manage Heartburn. Instead of three large meals, try eating several smaller meals throughout the day. Eat slowly, and avoid spicy and fatty foods. Try drinking beverages between meals instead of with them, and avoid lying down right after you eat.