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Nutrition During Pregnancy: Eating for Two
Nutrition is important before, during, and after pregnancy to ensure your and your baby's health. All the nutrients your baby needs while in the womb come from you and the food you choose.
Eating for two does not mean eating two times the amount of food-your recommended intake of calories is only slightly higher (by about 300 calories a day) when you are pregnant, so it is important to make wise food choices. The goal is to eat highly nutritious foods while avoiding excessive calories, fat, sugar, and sodium.
Your New Nutritional Needs
The following nutrients are especially important for your baby's growth and development in the womb:
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Calories for extra energy
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Protein for your baby's new tissue growth
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Calcium for building bones
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Iron to develop your baby's blood
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Folate and B vitamins for cell growth
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Zinc for cell growth and development
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Fluids for increasing your blood supply to provide for your baby's blood supply
Serving Sizes - Daily
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Meat & Meat Alternatives-- 3-4 servings: 2-3 oz of cooked lean meat, poultry, or fish; ½ cup of cooked dry beans, 1 egg, or 2 tablespoons of peanut butter count as 1 oz of lean meat
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Vegetables-- 3-5 servings: 1 cup of raw, leafy vegetables; ½ cup of other vegetables, cooked or chopped raw; ¾ cup of vegetable juice
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Grains-- 6-11 servings: 1 slice of bread; 1 oz of ready-to-eat cereal; ½ cup of cooked cereal, pasta, or rice
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Fruits-- 2-4 servings: 1 medium apple, banana, or orange; ½ cup of chopped, cooked, or canned fruit; ¾ cup of fruit juice
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Milk & Milk Products-- 4-6 servings: 1 cup of milk or yogurt; 1 ½ oz of natural cheese; 2 oz of processed cheese
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