Pregnancy diet handbook

You may have heard the saying "eating for two" while pregnant. Though this is important to remember from the standpoint of "what I eat, my baby eats", this saying doesn't mean that you should eat twice as much food.

On average, pregnant women should be eating an extra calories a day to help support their growing baby. To provide the best nutrition for you and your baby, you should choose foods that are high in protein, calcium, iron and folic acid, and avoid added fats and sugar.

On average, the total amount of weight gain during pregnancy will fall in the following ranges:. While most of the vitamins and minerals you need should come from the food you eat, a good prenatal vitamin is also recommended to supplement your diet. Your prenatal vitamin should contain vital nutrients such as folate, iron, calcium, magnesium, choline, selenium, zinc, and vitamins A, C, B6, B12 and D.

Folate, or folic acid , is critical in the formation of DNA and cell division and supports rapid growth of the placenta and fetus. It is also helps prevent neural tube disorders such as spinal bifida. The CDC recommends pregnant women take a minimum of micrograms of folate daily. Most prenatals contain folate, but it can also be found in foods such as lentils, beans, chickpeas, okra and spinach.

Calcium helps your baby develop strong bones and teeth and is important for your own bone health as well. It is recommended that pregnant women get 1, mg of calcium daily. Foods rich in calcium include dairy e.

Iron is essential for transporting oxygen in both baby and mom and decreases the risk of anemia in pregnancy. Foods rich in iron include meat, beans including soy, kidney and white beans , spinach and lentils. Magnesium is necessary to build body tissues in babies and may reduce the risk of preterm labor.

It also may help reduce leg cramps and help with insomnia in moms. Sources of magnesium include buckwheat and wheat flours, grains such as bulgur and barley, oat bran, spinach and squash. Selenium can help reduce the risk of preeclampsia, or dangerously high blood pressure during pregnancy and aids in healthy fetal development.

It is recommended that pregnant women get 60 mcg of selenium a day. Selenium can be found in food such as barley, crab, salmon, turkey and wheat flour. It can also combat postpartum depression in moms and has been shown to reduce the risk of preterm labor. DHA can be found in many types of fish, as well as flaxseed, hempseed, walnuts and soybeans. Eggs are rich sources of choline, as is veal, beef and soybeans.

Food sources for vitamins: Vitamin A: Carrots, pumpkin, spinach and other greens Vitamin C: Bell peppers, papaya, citrus juice and fruit, strawberries, Brussels sprouts Vitamin D: Salmon and other fish, milk, eggs Vitamin K: Kale, spinach, and other greens, Brussels sprouts, broccoli B6: Chickpeas, chestnuts, turkey, pork B Trout, salmon, ground beef, milk, yogurt, cheese.

Alcohol: There is no safe amount of alcohol during pregnancy. Alcohol use during pregnancy has been linked to miscarriage, preterm birth, low birthweight and can cause other problems for your developing baby.

Pregnant women are advised to abstain from alcohol throughout their pregnancy. Editors view affiliations Carol J. Lammi-Keefe Sarah C.

Couch John P. Fully updated and revised new edition Written by leaders in the fields of diet and nutrients Formatted in a user friendly style. Front Matter Pages i-xliii. Front Matter Pages Body Composition in Pregnancy. Nicholas T. Broskey, Kara L. Marlatt, Leanne M. Pages Iron Requirements and Adverse Pregnancy Outcomes. Iodine Requirements in Pregnancy.

Vegetarian Diets in Pregnancy. Sleep, Pregnancy, and Nutrition. Julia H. Epigenetics and Diet in Pregnancy. Marian C. Aldhous, Kahyee Hor, Rebecca M. Management of Obesity in Pregnancy.