Healthy Eating for Two

Being pregnant is an exciting time for mothers-to-be. So much so that some tend to go overboard and leave nutrition by the wayside. By following a few guidelines, a pregnant woman can provide the right nutrients to her developing child and hopefully avoid having health problems during pregnancy and the hard work involved in shedding all that weight after the baby is born.

Weight Gain A Natural Part of Pregnancy

Extra calories are needed in order to help the baby develop within the womb to maintain mom’s health. But how much weight gain is healthy? Normal weight gain during pregnancy ranges from 25-35 pounds. In the first trimester, a weight gain of 1-3 lbs per month is healthy. In the second and third trimester, a weight gain of 2-4 pounds per month is normally healthy. Gaining too much weight and eating foods high in fat, salt and sugar can increase a mother’s risk of developing certain complications during pregnancy such as gestational diabetes and high blood pressure. According to Marci Robins, MS, a registered dietitian with the WIC program at Wiser Women’s Hospital (UMMC), this can be avoided. Stick to a balanced diet high in fruits, vegetables, whole grains, protein, and dairy products during pregnancy.“The foundation of a pregnant mother’s diet should include calcium, iron, protein, fiber, folic acid, B Vitamins, Vitamin A, and Vitamin C,” explained Robins. “It is important to only take prenatal vitamins that are prescribed by a doctor, nurse practitioner, or midwife. These vitamins along with a balanced diet help to prevent certain birth defects and improve fetal development.”

What to Avoid

Read the product labels. Eating foods containing cornstarch, clay, ice, and baking soda is discouraged. Robins says these foods are thought to reduce the ability of the body to absorb the nutrients needed to aid in
the baby’s development or cause adverse effects. Sorry, but no uncooked sushi. Raw or undercooked
meats, fish, poultry, or eggs and lunch meats should be avoided due to increased risk of food-borne illnesses.“Herbal teas are not considered safe during pregnancy because of unknown safety of the ingredients. Caffeine consumption should be limited during pregnancy because its effects on fetal development need to be studied more before it is suggested as safe,” states Robins. Research has shown that alcohol consumption while pregnant can lead to fetal alcohol syndrome (FAS). This syndrome results in a combination of abnormalities of the face and impairment both mentally and physically.

Resources for Healthy Eating

Becoming informed is one of the best ways to ensure healthy weight gain during pregnancy. Robins reminds new and expectant mothers to take advantage of healthy food and healthy advice offered through the WIC program and www.MyPyramid.gov where a wealth of information on nutrition can be found. Ultimately, working with your health care provider is the best way to ensure a healthy pregnancy. Ways to eat a balanced diet and how to make healthy lifestyle choices such as exercise and what to avoid should also be discussed with your provider.

Becky Martin, Hospital Outreach Coordinator