Eat a variety of vegetables, fruits, whole grains, low-fat or low-fat dairy products, and protein foods. To maintain a healthy pregnancy, you need approximately 300 extra calories per day. These calories should come from a balanced diet of protein, fruits, vegetables, and whole grains. Sweets and fats should be kept to a minimum.
A healthy, well-balanced diet can also help reduce some pregnancy symptoms, such as nausea and constipation. Most women can meet their growing needs with a healthy diet that includes plenty of fruits, vegetables, whole grains, and protein. According to the American College of Obstetricians and Gynecologists (ACOG), you should try to eat a variety of foods from these staple food groups. If you do, you're likely to get all the nutrients you need for a healthy pregnancy.
Good nutrition during pregnancy can help you and your developing baby stay healthy. Your need for certain nutrients (such as iron, iodine, and folic acid) increases during pregnancy. A varied diet that includes the right amount of healthy foods from all five food groups generally provides our body with the vitamins and minerals it needs each day. However, pregnant women may need to take vitamin or mineral supplements during pregnancy (such as folate and vitamin D).
During pregnancy, you can get a lot of nutrients from different sources or food groups, such as grains, proteins, vegetables, fruits, and dairy products. Other sources of nutrients include fats, vitamins and minerals. To be safe, your doctor may recommend that you avoid or limit the amount of caffeine in your diet to less than 200 milligrams (mg) a day during pregnancy. Nausea and vomiting, especially “morning sickness”, are common during pregnancy, especially in the first trimester.
Consider talking to your family doctor about your vitamin D levels before pregnancy or early in pregnancy to ensure you start your pregnancy with an optimal amount of vitamin D. If you're thinking about taking vitamin D or any other supplement during pregnancy, always talk to your family doctor first.
