Prenatal Nutrition

6 ounces per day

1 ounce is about 1 slice of bread, 1 cup of cereal, or ½ cup cooked rice, cereal, or pasta.

• Half of your grains should be whole grains that are fiber.
• Whole grain breads, cereals, crackers, and pasta will also give you other important nutrients.

Eat a variety of dark and colorful vegetables, about 2 an ½ cups per day

• Dark green broccoli, leafy greens, and spinach
• Orange sweet potatoes and carrots
• Eat baked potatoes with the skin for additional fiber.

2 cups per day

• Keep a bowl of washed fresh fruit handy and ready to eat. Fresh fruits give you additional fiber.
• Look for individual servings of canned or packaged fruits for an on-the-go treat.
• Snack on dried fruits.

3-4 cups per day

Choosing low fat or fat-free dairy products will give you nutrients such as calcium, protein, vitamin D, and others that will benefit you and your baby.

If you cannot consume dairy, consume 3-4 cups per day of:

• 1 cup lactose-free milk, soy milk, low fat and low sugar chocolate milk
• 1 ½ oz cheese
• 8 oz yogurt
• 8 oz calcium-fortified fruit juice

Minimum of 5 cooked ounces per day

• Meat, eggs, cheese, dried beans, and peas
• Nuts are also a good source of protein and many other nutrients. However, ask your physician about avoiding nuts and peanut butter during pregnancy if you or the father has a family history of nut allergies or multiple food allergies.

Oils and margarines are good for you in small quantities. These foods provide EFAs (essential fatty acids) and Vitamin E.

• Health choices include soft tub margarines that are trans-fat free, and olive and canola oil

Use caution when choosing foods that are high in sugar, salt, or fat.

• Consume these foods in small amounts.

Folic Acid is a B vitamin that helps to develop the neural tube which forms soon after conception and becomes your baby’s spine. This vitamin is also used by the body to produce new and healthy red blood cells. All women of child-bearing age should get at least 400 micrograms of folic acid from foods, beverages, and a multivitamin.

Foods that are high in folic acid include:

• Fortified breakfast cereal
• Dried beans and peas
• Vegetables such as lentils, spinach, and peas
• Orange juice
• Enriched pasta, rice, and bread

Your baby needs calcium to develop healthy bones and teeth. He or she will absorb calcium from your body stores. You will need more calcium than usual, about 1,000 milligrams per day, to keep your bones healthy. If you are in your teen years, your bones may continue to grow while you are pregnant.

Good sources of calcium include:

• Milk, lactose-free milk, or sweet acidophilus milk
• Yogurt
• Cheese, cottage cheese
• Ice milk or ice cream
• Calcium fortified juices and beverages
• Dried beans and peas*
• Broccoli, spinach, and other dark greens*

*Good sources of calcium, but do not contain as much calcium as dairy products.

Iron is a mineral in your blood that carries oxygen to your body and your baby’s body. When you are pregnant, your blood supply increases in volume, so it is important to eat foods that are high in iron. Also, your baby will build up a store of iron that lasts 4-6 months after birth.

Good sources of iron include:

• Meat, eggs, poultry, and fish
• Soups, stews, and casseroles made with meat
• Iron-fortified breads and cereals

Vitamin C will help your body absorb iron better. Consume foods or beverages high in vitamin C with foods that are high in iron. Examples include:

• Orange juice paired with iron-fortified cereal
• Citrus fruit cup paired with eggs

Drink 6-8 glasses or more of fluids per day. Drink more water, milk, and caffeine-free, sugar-free beverages. Juices and beverages with sugar such as Kool-Aid, and soda should be consumed in moderation.