HealthPartners - Preparing for childbirth

HAVING A HEALTHY

PREGNANCY

EATING healthy

Choosing to eat healthy, nutritious foods is very important for both you and your baby. You need to eat the right balance of proteins, carbohydrates, fats, fruits, and vegetables every day. The American College of Obstetricians and Gynecologists (ACOG) recommends eating 300 extra calories per day during pregnancy (600 for twins and 900 for triplets). You may need more during the later stages. Ask your health care provider for a referral to a registered dietician if you are struggling with healthy eating. HEALTHY SNACKS • String cheese • Yogurt • Turkey slices • Cottage cheese • Hard-boiled eggs • Hummus VITAMINS You’ll need to take prenatal vitamins, although vitamins can’t take the place of healthy foods. Prenatal vitamins typically have extra iron, folic acid, calcium, and omega-3 fatty acids. If vitamins leave a funny taste in your mouth or make you feel sick, try taking them after you eat a meal or at bedtime.

FOODS TO AVOID Food poisoning can be very serious when you’re pregnant. To be safe, stick to foods that are clean, pasteurized, and/or thoroughly cooked. Don’t eat: • Raw or undercooked fish (sushi) • Raw, undercooked, or processed meat • Hot dogs and luncheon meat (unless steaming hot) • Raw eggs • Refrigerated paté and meat spreads • Refrigerated smoked seafood • Unwashed raw fruits or vegetables • Unpasteurized milk or soft cheese • Unpasteurized fruit juice FOODS TO LIMIT Even though they may not be dangerous, there are some foods that you should eat less of while you’re pregnant. If you’re not sure what is in a certain food, read the label before you take a bite. Cut back on: • Saturated and trans fats – Less healthy than unsaturated fats • Sugary food and drinks – Less nutritious, high in calories • Salty foods – Cause your body to retain fluids and swell • Caffeine – Can cause headaches, insomnia , or nervousness •

AND DON’T FORGET TO DRINK PLENTY OF WATER

GLASSES A DAY TO STAY HYDRATED 6 to 8

Chapter 2: Having a Healthy Pregnancy

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