Your pregnancy diet is key to a healthy mother and baby
A balanced, nutrient-rich diet is one of the most effective ways to support a healthy pregnancy. Our San Antonio OBGYNs emphasize that a health-focused pregnancy diet benefits both the mother and the baby.
Good nutrition during pregnancy has two primary benefits: providing extra nutrients that the baby needs to develop, and maintaining a healthy weight for the mother.
A good pregnancy diet provides the necessary extra nutrients
When pregnant, you need to increase certain nutrients, including folic acid, iron, calcium and vitamin D. From supporting the baby’s brain development to preventing preeclampsia, each one provides different benefits.
Balance your pregnancy diet by eating a good mix of foods from the following food groups.
- Fruits and vegetables
- Whole grains, such as oatmeal, whole wheat bread, quinoa and brown rice
- Lean proteins, such as chicken, seafood, eggs, beans and tofu
- Low-fat, pasteurized dairy, including milk, yogurt and cheese
- Healthy fats, such as olive oil, nuts and avocados
These foods also provide other needed nutrients, such as iodine and choline, that support the baby’s brain development.
When you’re developing your pregnancy diet, leave the following foods out of your meal plan: raw or undercooked meat and seafood, prepared salads (such as tuna, egg or chicken salad), and raw sprouts (such as alfalfa, mung bean or radish sprouts).
Manage weight gain for a healthy pregnancy
The common phrase “eating for two” is misleading. It suggests that women should double their food intake. In fact, most pregnant women only need to increase their food intake slightly to achieve the necessary calories.
During the first trimester, most women do not need any additional calories. In the second trimester, on average, women need an additional 340 calories a day. Most women will require around 450 extra daily calories in the final trimester. A woman’s specific needs will be based on her pre-pregnancy weight, which will determine whether she will need fewer or more calories.
Our San Antonio OBGYNs can help you determine what is right for you and your baby.
Fueling yourself with fluids
You need to drink more during pregnancy to stay properly hydrated. Water is the best choice during pregnancy, with eight to 12 cups of water a day as your goal.
Avoid alcohol and drinks with artificial sweeteners. Limit sugary drinks and those with caffeine.
Our San Antonio OBGYNs can help you develop a good pregnancy diet and determine the calories you need for a healthy pregnancy. Contact Legacy Women’s Health for an appointment.