Some women may be disappointed to discover that unlike the
old adage, they do not need to eat enough for two people during pregnancy. In
fact, pregnant women only need to consume an extra 300 calories a day on
average to maintain a healthy pregnancy. That’s the equivalent of a bowl of
cereal or a two pieces of toast with jam. During a healthy pregnancy, an
average woman needs to gain only 25-35 pounds. Doctors everywhere agree that
it’s much healthier for both mom and baby for mom to avoid excess weight gain.
Besides, keeping extra weight off during pregnancy is much easier than
losing excess weight after pregnancy. While a pregnant woman’s caloric
needs don’t change dramatically during pregnancy, her nutritional needs do. She
needs extra helpings of calcium, protein, iron, folic acid, and vitamin C
during this time (just to name a few.) How can she include all of this in her
diet without packing on extra calories?
Pick
foods that do double duty. For example, low-fat milk, cottage cheese, and
yogurt all offer servings of both calcium and protein. Broccoli provides
both iron and calcium, while fresh fruits (especially those high in
vitamin C) are always a good idea.
Avoid
empty calories. Junk food offers little or no nutritional benefit, while
heaping on extra calories you don’t need. Greasy or fried foods can also
intensify feelings of nausea. Make sure any grains you eat are whole grain
products to give you the extra fiber you need.
Remember
to take a prenatal vitamin every day. Whether one prescribed by your
doctor or an over the counter version, prenatal vitamins provide essential
minerals like folic acid, which helps prevent certain birth defects.