Pregnancy Nutrition Dos and Don'ts
Get expert advice on eating a healthy diet during pregnancy, and learn what pregnant women should eat and what foods pregnant women should avoid for a healthy mom and baby.
Aug 18, 2013
Apr 25, 2022
Your WellnessPew Foundation Scholar in Nutrition and Metabolism
Assistant Clinical Professor of Medicine
University of Maryland
Baltimore, MD
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Eating right during pregnancy can be confusing. In the next nine months, what you eat, what you drink, how physically active you are and what you weigh all have the potential to affect your child's current and future growth.
In fact, a growing body of research finds that conditions in utero (i.e., while you're pregnant) have the potential to affect your child's health even decades down the road. For instance, one study found that women who drink during pregnancy could increase their child's risk of alcohol addiction later in life, even with just one drinking binge. Other studies suggest significant correlations between a mother's nutrition during pregnancy and her child's risk for being overweight and developing diabetes and heart disease later in life.
The message? Eat right today and prevent future health problems for your child.
There are two components to "eating right" when you're pregnant. One is the type of food you're eating, and the other is how much weight you gain.
For many women, pregnancy is the first time in their lives when gaining weight is a good thing—but don't go overboard. You do not need to consume any more calories than your normal daily intake during your first trimester. After the first 12 weeks, you may consume up to 300 extra calories per day.
Here's what the Institute of Medicine recommends:
If you are overweight, try and lose some weight before you get pregnant. Women who are overweight have a higher risk of emergency cesarean, gestational diabetes, high blood pressure and miscarriage. There also is a greater risk of delivery complications.
Now, onto what you eat.
First, make your diet rich in whole grains, fruits, vegetables and lean protein. Go light on the saturated fat (i.e., red meat and whole-milk dairy) and aim for as few processed foods as possible. Maintain this eating regimen throughout your pregnancy.
Here are some special considerations for the pregnant woman:
Talk to your health care professional about any special dietary concerns (if you're vegetarian or vegan, for example).
My other advice? Enjoy your pregnancy!