The Do's And Don'ts Of Prenatal Nutrition
Here's expert advice on what to eat — and what to avoid — for a healthy pregnancy and a healthy child:
Do choose foods that perform double duty
"Nutrient-dense foods, such as yogurt, peanut butter, chicken, beef, eggs and dairy products, are higher in protein, calcium and iron — all nutrients your baby needs to grow and develop," says Rose Ann Hudson, R.D., L.D.
Some other examples of nutrient-dense foods: Lean pork, like beef, contains protein, along with B vitamins, iron and zinc. Orange juice offers folate (a B vitamin that helps prevent neural tube defects) plus vitamin C, which helps you absorb iron from foods such as fiber-rich black beans and spinach. Whole grains are filled with fiber, B vitamins, magnesium and zinc.
Don't eat empty calories
Sweet treats are OK during pregnancy — but in moderation, Hudson says. "One of the ways we enjoy life is to eat foods that aren't high in nutrition, like desserts. But limit them to one portion a day (read labels). You won't feel deprived, and you also won't be as tempted to overeat."
Do remember you're not really eating for two
"Eat until you are not hungry rather than until you are full," advises OB-GYN Karen Nordahl, M.D., a clinical assistant professor at the University of British Columbia in Vancouver. "Excess weight gain is associated with longer labor, pregnancy-induced hypertension and gestational diabetes,” Nordahl adds. Indeed, many women don't realize they need only 300 extra calories a day — and only in the second and third trimesters. Try these snacks, which all come in under 300 calories.
Don't forget your vitamins
A daily prenatal vitamin and mineral supplement acts as a safeguard. "In a perfect world, you'd get all your nutrients from foods," says Suki Hertz, M.S., R.D., a nutritionist and chef in New York. "But since our lives are often a little less than perfect, you should take a supplemental prenatal vitamin that contains 100 to 200 percent of the recommended dietary intakes for vitamins and minerals."
Do strive for variety
Along with taking your prenatal supplements, the best way to make sure you'll get all the proper nutrients is to eat the following daily:
- 9 servings from the whole-grains group (bread, cereal, rice and pasta)
- 2–3 servings of protein-rich foods from the meat, poultry, fish, beans, eggs and nuts group
- 4 servings of vegetables
- 3 servings from the fruit group
- 3 servings from the milk, yogurt and cheese group
>> Kim Galeaz, R.D., is a nutritionist in Indianapolis.