HealthPartners - Your guide to pregnancy

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STEP

EAT HEALTHY

Eating well while you’re pregnant is more than just “eating for 2.” It’s also balancing nutrients and calories to maintain a healthy body weight and help your baby grow and develop. According to ACOG, after the first trimester you’ll need about 300 extra daily calories to maintain a healthy weight during pregnancy with one baby. For a healthy pregnancy, you need the right balance of proteins, carbohydrates, and fats, including a wide variety of fruits and vegetables. And don’t forget to drink plenty of water to stay hydrated. Visit www.ChooseMyPlate.gov to see how many servings from each food group you need every day.

ENJOY THE FOLLOWING FOOD GROUPS:

Meat and Meat Alternatives – Eating meat and meat alternatives each day will also help you and your baby stay healthy. Choose lean meats and meat alternatives such as dried peas, beans, tofu, and lentils that are made with little or no added fat or salt. Fish is a healthy source of protein; try to eat it 2 to 3 times each week. Fruits and Vegetables –

Grains – Include whole grain products as part of your daily diet. Foods such as bread, rice, and pasta are considered grains. Choose foods with a low glycemic index such as whole

wheat pasta and oatmeal, beans, legumes, and 100% stone-ground whole wheat or pumpernickel bread. Foods that are lower in fat and salt are also better options.

Make half your plate fruits and vegetables. Eating colorful fruits and vegetables is important because they provide vitamins

Milk and Milk Alternatives – Drink skim, 1%, or 2% milk every day, and choose low-fat varieties of yogurt and cheese. Milk and milk alternatives are good for your growing baby because they will give you the high-quality

and minerals, and most are low in calories Vary your veggies. Try adding fresh, frozen, or canned vegetables to salads, sides, and main dishes. Choose a variety of colorful vegetables prepared in healthful ways: steamed, sautéed, roasted, or raw.

Yogurt

protein, calcium, and vitamin D you need but with less fat and calories. Drink fortified soy beverages if you do not drink cow’s milk.

PREVENTING FOOD POISONING During pregnancy, both you and your baby are at an increased risk of foodborne illnesses (food poisoning), like listeriosis. Listeriosis is an infection caused by eating food contaminated with bacteria. The best way to avoid listeriosis is to eat foods that are completely cooked, clean, and pasteurized.

AVOID:

• Refrigerated smoked seafood • Unwashed raw fruits or vegetables • Unpasteurized milk or soft cheese • Unpasteurized fruit juice

• Raw or undercooked fish (sushi) • Raw, undercooked, or processed meat • Hot dogs and lunch meat (unless steaming hot) • Raw eggs • Refrigerated paté and meat spreads

30 Your Guide to A Healthy Pregnancy