This document discusses nutrition guidelines during pregnancy. It recommends that pregnant women take a prenatal vitamin supplement daily in addition to eating a healthy diet high in protein, calcium, iron, folic acid, and vitamin C to support the growth and development of the baby. Common pregnancy cravings and discomforts like nausea are also addressed. While weight gain is necessary during pregnancy, gaining too much or too little can pose risks.

1. Nutrition during Pregnancy
Joy Carsten and Emerson Hart

2. Nutritional Supplements During
Pregnancy
 Most doctors recommend taking a prenatal vitamin and
mineral supplement every day, but these do not replace
healthy diet. Taking too many supplements can hurt
you and the baby. Supplements normally contain iron
and folic acid, which can also be obtained through
foods.

3. Myth #1
 You should eat for two
 You only need about 300 extra calories per day during the
second and third trimesters to provide nutrients for the
baby.

4. Foods to eat during
pregnancy
 Protein:
 75-100 grams of protein every day helps growth of fetal
tissue, breast and uterine tissues, and increasing blood
supply
 2-3 servings of meat
 Fish (avoid marlin, swordfish, shark, tuna)
 Chicken
 Lean beef
 Pork
 Nuts
 Tofu
 2-3 servings of legumes
 Peas, beans

5.  Calcium
 1000 mg to help regulate body fluids and build baby’s
bones and tooth buds
 3-4 servings of dairy
 Milk
 Eggs
 Yogurt
 Cheese (pasteurized)

6.  Iron
 27 mg to help increase blood volume and prevent anemia
 2-3 servings of green leafy vegetables
 Spinach
 Lettuce
 3 servings of whole grains
 Bread, cereal, oatmeal
 2-3 servings of lean protein
 Beef, seafood, poultry

7.  Folic Acid
 .6-.8 mg to reduce neural tube defects (spina bifida)
 Spinach, lettuce
 Orange, strawberry, lemon, grapefruit, melon
 Bread, oatmeal, cereal
 Peas, beans

8.  Vitamin C
 85 mg to help with wound healing, tooth and bone
development, and promote metabolic processes
 3 servings of fruit or vegetables
 Melon
 Potato
 Peppers
 Kiwi
 Tomato
 Mango

9. Foods to Avoid during
Pregnancy
 Raw, undercooked, or contaminated seafood
 Undercooked meat, poultry, and eggs
 Unpasteurized foods
 Brie
 Feta
 Blue cheese
 Mexican-style cheeses
 Unwashed fruits and vegetables
 Large quantities of Vitamin A can cause birth defects
 Excess caffeine can affect babies’ heartrate, also been linked to Sudden
Infant Death Syndrome
 Alcohol

10. Myth #2
 Gaining less weight will make the delivery easier
 If you don’t gain enough weight (approximately 25-35
pounds for a normal weight person), the baby can be put
at risk for premature birth, which can cause heart and
lung problems.

11. Weight Gain with Multiples
 Higher risk of preterm labor and low birthweights with
multiples pregnancy
 Women with twins are encouraged to gain 35-45 pounds.
 Women carrying twins should only gain 4-6 pounds
during the first trimester. During second and third
trimester, should gain 1 ½ pounds per week.
 Women with triplets are encouraged to gain 50-60
pounds.

12. Myth #3
 If you gain weight during pregnancy, none of it will be
fat gain.
 Your body needs extra fat during pregnancy as energy to
use during labor and breastfeeding.

13. Weight Loss After Pregnancy
 Breastfeeding helps mothers return to pre-pregnancy
weight.
 If you are breastfeeding, wait until the baby is 2 months
old before trying to lose weight. If not breastfeeding,
wait 6 weeks.
 Aim to lose about 1 ½ pounds per week. Any more will
cause you to produce less breast milk.
 Some women cannot return to their exact pre-
pregnancy weight and shape due to changes from
pregnancy.

14. Myth #4
 Pregnant women only crave the food their bodies need.
 Pregnant women crave food of any kind. Cravings should
not be the only indicator of nutritional needs.

15. Cravings
 Most common cravings:
 Fruit, sweet, sour, or sharp-tasting foods
 Could be due to an impaired sense of taste during
pregnancy
 Most common aversions:
 Coffee and tea
 Probably due to alteration in sense of smell

16. Myth #5
 A pregnant woman who is healthy will not experience
discomforts.
 Healthy pregnant women will still likely experience
nausea, heartburn, and constipation, but if they eat
healthy, exercise, and drink plenty of water, symptoms will
likely be reduced.

17. Morning Sickness
 Do:
 Eat small meals often.
 Drink before and after meals, not with meals.
 Eat soda crackers 15 minutes before getting up in the morning.
 Sniff lemons or ginger, drink lemonade, or eat watermelon to
relieve nausea.
 Eat salty potato chips.
 Don’t:
 Lie down after eating.
 Skip meals.
 Cook or eat spicy foods.
 Morning sickness should stop after the 12th week.

18. Sources
 http://www.sciencedirect.com/science/article/pii/002239
9971900377
 http://americanpregnancy.org/pregnancyhealth/pregnan
cynutrition.html
 http://www.mayoclinic.org/pregnancy-nutrition/ART-
20043844