Steady weight gain is a good sign when it comes to your pregnancy. It shows that your baby is gaining necessary weight and that your pregnancy is progressing well. Eating sufficient nutritious foods to gain 25 to 35 pounds during pregnancy will improve your chances of having a full-term, normal-weight, healthy baby.
Pregnancy isn’t the time to cut back on calories or go on a diet. In fact, depending on your body type and activity level, your goal for the first trimester is approximately 2,200 calories per day. It’s not about the quantity though – the quality is very important.
• 3 to 4 servings of reduced-fat or fat-free dairy products: The number of servings of this group for a pregnant woman is higher than the 2 to 3 servings recommended for most other adults because pregnant women have an increased need for calcium. Milk, cheeses, and yogurt are good sources of protein; calcium; vitamins D, B12, and B2; and magnesium, necessary nutrients for baby’s bone development and muscle and nerve function.
• 3 to 5 servings of vegetables and 2 to 4 servings of fruits: Fresh, frozen, or canned items supply vitamin C, folic acid, beta carotene, vitamin A, and potassium and are essential for your health and the development of your growing baby.
• 2 to 3 servings of lean meats and other protein foods: Beef, pork, poultry, seafood, and dried peas and beans provide protein, iron, magnesium, zinc, and a variety of B vitamins, all necessary for blood, muscle, and nerve development.
• 6 to 11 servings of whole grains: Breads, pasta, rice, cereals, and other grain products provide complex carbohydrates and a variety of B vitamins. Whole-grain products also supply trace minerals, such as chromium, selenium, and iron and are a good source of fiber, which can help alleviate the constipation and hemorrhoids that are common during pregnancy.
You may find that morning sickness and heartburn may force your eating habits to alter. You can try dividing your food into smaller meals that you can eat when your stomach settles.
Vitamins and Minerals!
Vitamins and minerals are abundant in many of the foods you’re already eating on a daily basis. Getting a vitamin and mineral-rich diet should not be difficult because they are widely available in so many foods. Just stick with a variety of the basic food groups: dairy products; meats, fish, and seafood; whole grain breads and cereals; fruits; and vegetables.
Calcium: Dairy products, tofu, and dark green vegetables
Chromium: Whole grains, wheat germ, and orange juice
Copper: Poultry, fish, meats, soybeans, potatoes, and dark green leafy vegetables
Fluoride: Fluoridated water
Iodine: Seafood and iodized salt
Iron: Meat, raisins, dried apricots, potatoes with their skins, and dried peas and beans
Magnesium: Milk, peanuts, bananas, wheat germ, and oysters (eat them cooked only)
Manganese: Raisins, spinach, carrots, broccoli, oranges, and peas
Molybdenum: Whole grains, beans, and milk
Phosphorus: Meats, poultry, fish, dairy products, eggs, whole grains, and nuts
Selenium: Dairy products, meats, seafood, and whole grains
Zinc: Meats, turkey, wheat germ, eggs, and liver
Vitamin D: Milk, fatty fish, and egg yolks
Vitamin E: Vegetable oil, margarine, wheat germ, nuts, and spinach
Vitamin K: Dark green leafy vegetables
Vitamin C: Citrus fruits and juices, bell peppers, strawberries, potatoes, broccoli, and tomatoes
Thiamin (B1): Whole grain fortified cereals, organ meats, rice, and pasta
Riboflavin (B2): Meats, poultry, fish, dairy products, fortified cereals, and eggs
Niacin (B3): Fortified cereals and breads, meats, fish, milk, eggs, and peanuts
Pyridoxine (B6): Chicken, fish, liver, pork, eggs, soybeans, oats, peanuts, and walnuts
Cobalamin (B12): Meats, poultry, fish, eggs, and dairy products
Folic acid: Oranges and their juice, green leafy vegetables, fortified cereals, dried peas and beans, and nuts
Biotin: Liver, egg yolks, cereals, grains, yeast, and legumes
Pantothenic acid: Meats, poultry, whole grains, and dried peas and beans
Vitamin A and Beta carotene: Liver, milk, eggs, and dark orange and green vegetables, such as carrots, spinach, and cantaloupe