Pregnancy Food Intake Choices.What foods should I eat every day?
Eat a variety of foods to supply you with the nutrients you need: dairy products, protein foods, fruits and vegetables, and breads and cereals.
I don't think I eat very many foods with protein in them. Why should I eat protein foods?
During pregnancy, you need protein for growth and development of the fetus, placenta, uterus and breasts. The recommended amount of protein during pregnancy is 6 to 7 ounces (168 to 196g) a day.
How many grams of carbohydrates should I eat daily during pregnancy?
There is no recommended dietary allowance (RDA) for carbohydrate intake during pregnancy. Most physicians believe carbohydrates should make up about 60% of the total number of calories in your diet. If you are eating 2,200 calories a day, you would consume about 1,320 calories as carbohydrate calories. Do I need to worry about getting enough fat in my diet during pregnancy?
There is rarely concern about inadequate fat intake; usually fat intake is excessive. There is no recommended daily amount for fat intake during pregnancy.
I read that everyone has to have fat in their diet. I shouldn't avoid all fats, should I?
That's a good point. No, you shouldn't avoid all fats, but include them in moderate amounts. Measure how much you use of each, and use them sparingly!
I'm confused about what I should eat every day. Can you recommend a healthful eating plan?
It's a good idea to eat a variety of foods throughout pregnancy. Below is a list of daily servings from six food groups: - Dairy products 4 to 5 servings a day
- Protein sources 3 to 4 servings a day
- Vegetables at least 4 servings a day
- Fruits 2 to 4 servings a day
- Breads, cereal, pasta and rice 6 to 11 servings a day
- Fats/flavorings—3 to 5 servings a day
Is there any place I can get more information on nutrition while I'm pregnant?
There is an excellent resource that can provide you with information on all aspects of nutrition, whether or not you are pregnant. The American Dietetic Association's Consumer Nutrition Information Line is a toll-free number that you can call to talk directly with a registered dietician. The number is 1-800-366-1655.
What kinds of foods are dairy products, and how much should I eat of each?
Following are some foods you might choose from this group, and
their serving size.
- 3/4 cup (336g) cottage cheese
- 2 ounces (56g) processed cheese (such as American cheese)
- 1-1/2 ounces (42g) natural cheese (such as Cheddar)
- 1 ounce (28g) hard cheese (such as Parmesan or Romano)
- 1 cup (240ml) pudding or custard
- 1 8-ounce (240ml) glass of milk
- 1 cup (240ml) yogurt
To keep the fat content low, choose skim milk, low fat yogurt and lowfat cheese instead of whole milk and ice cream.
What kinds of foods are good sources of protein, and how much should I eat of each?
Following are some you might choose from this group, and their serving sizes:
- 2 tablespoons (30ml) peanut butter
- 1/2 cup (120ml) cooked dried beans
- 2 to 3 ounces (56 to 84g) cooked meat
- 1 egg
Aim for a total of 6 to 7 ounces daily. Poultry, fish, lean cuts of red meat, dry beans, eggs, nuts and seeds are all good sources of protein.
What kinds of foods are in the vegetable group, and how much should I eat of each?
Following are some foods you might choose from this group, and their serving sizes:
- 3/4 cup (180ml) vegetable juice
- 1/2 cup (120ml) broccoli, carrots or other vegetable cooked or raw
- 1 medium baked potato
- 1 cup (240ml) raw, leafy vegetables (salad greens)
Eating a variety of vegetables gives you a good nutritional balance. Eat at least one vegetable a day that is high in folic acid, such as green leafy vegetables. Be careful about adding alfalfa sprouts to foods you eat. Recent research has found these sprouts may cause salmonella infections in people with weakened immune systems.
What kinds of foods are in the fruit group, and how much should I eat of each?
Following are some foods you might choose from this group, and their serving sizes:
- 1/2 cup (120ml) canned or cooked fruit
- 3/4 cup (180ml) grapes
- 1/2 cup (120ml) fruit juice
- 1 medium banana, orange or apple
- 1/4 cup (60ml) dried fruit
Include one or two servings of a fruit rich in vitamin C, such as orange juice or orange slices. Fresh fruits are also a good source of fiber, which is important during your pregnancy if you suffer from constipation.
What kinds of foods are in the bread-pasta-cereal-rice group, and how much should I eat of each?
Following are some foods you might choose from this group, and
their serving sizes:
- 1 large tortilla
- 1/2 cup (120ml) cooked pasta, cereal or rice
- 1 ounce (28g) ready-to-eat cereal
- 1/2 bagel
- 1 slice of bread
- 1 medium roll
What kinds of foods are in the fat/flavorings group, and how much should I eat of each?
Following are some foods you might choose from this group, and their serving sizes:
- 1 tablespoon (15ml] sugar or honey
- 1 tablespoon (15ml) olive oil or other type of oil
- 1 pat margarine or butter
- 1 tablespoon (15ml) jelly or jam
- 1 tablespoon (15ml) prepared salad dressing
Be a little more careful in your use of these foods because they can be troublesome if you are trying to control your weight.
I've heard I should eat foods that contain choline and DHA. Why?
Choline and docosahexaenoic acid (DHA) can help build baby's brain cells during fetal development and breastfeeding. Choline can be found in milk, eggs, whole-wheat bread and beef. DHA is found in fish, egg yolks, poultry, meat, canola oil, walnuts and wheat germ. If you eat these foods during pregnancy and while you're breastfeeding, you help your baby obtain these important supplements.
My husband and I eat out a lot because we're tired after work. Are there any foods I should avoid at restaurants?
It's OK to eat out at restaurants; you just need to be a little more careful about what you eat. Avoid any raw meats or raw seafood, such as sushi. Don't eat foods made with raw eggs. Ask about certain foods, such as Hollandaise sauce and Caesar salad. Certain foods may not agree with you, so avoid those foods.
What foods should I choose at a restaurant?
Fish, fresh vegetables and salads are usually your best bets, but be careful with calorie-loaded salad dressings if you're concerned about excessive weight gain. Avoid highly spicy foods or foods that contain a lot of sodium, such as some Chinese food. You may experience water retention after eating these foods.
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