Remember that even though you may want to gain

as little fat as possible, it is critical that you gain enough

weight. Low birth weight (less than 5.5 pounds) is a predominate

factor in two thirds of all infant deaths. Infant deaths

due to low birth weight are 30 times more frequent than

deaths of newborns of normal weight. It seems that nutritional

status and low prepregnancy weight negatively

influence the birth weight of the baby. The National Academy

of Sciences recommends a gain of 27.5 to 40 pounds for

underweight women, 25 to 35 pounds for women of normal

weight, and 15 to 25 for women who are overweight.

*This isn’t a license to eat anything and everything you

want. Obese women also have a higher incidence of

obstetrical complications including prolonged labor.

Vitamin A:

Green leafy vegetable, dark yellow vegetables, whole

fortified skim and low fat milks, liver

Vitamin C:

Citrus fruits, strawberries, broccoli, tomatoes

Vitamin D:

Fortified milk, fish liver oils, exposure to sunlight

Vitamin E:

Vegetable oils, whole grain cereals, wheat germ, green

leafy vegetables

Folate:

Green leafy vegetables, orange juice, strawberries, liver,

legumes, nuts

Calcium:

Milk and milk products, sardines and salmon with bones,

collard, kale, mustard, turnip greens

Iron:

Meat, liver, dried beans and peas, iron-fortified cereals, prune juice

**There is no time like the present to eat right, it will give your baby the right

nutrition and set a great example for your “bundle of joy” after birth!

As a pregnant woman, you may have looked forward to pregnancy as a time to

splurge on those food items you don’t usually let yourself eat. And although it’s

perfectly ok to allow yourself a treat now and then, your pregnancy gives you an

excellent time to redeem your “not so great” pre-pregnancy food habits.

Remember, the foods and drinks you take in directly impact your growing baby.

Developing good eating habits now can mean a healthier child AND a healthier

you for years to come!

Try not to think of pregnancy as the ice-cream and candy “free for all” it’s often

shown to be. You will need extra calories, but only approximately 300 calories

and a well balanced diet is more important during pregnancy than ever!

• 6 whole-grain crackers, 2 ounces low-fat cheese, a small apple,

and a cup of 1 percent milk

• a container of low-fat yogurt, a medium banana, and 1/4

cup bran cereal

• a sandwich made with 3 ounces turkey breast meat, on 2

slices of whole-grain bread, and 15 grapes

• 2 cups unsweetened cereal, a cup of 1 percent milk, and a

cup of berries

• a small bagel with 2 tablespoons peanut butter

Water plays a vital role in a healthy, fit pregnancy:

1.Water carries nutrients through your blood to your baby!

2.Water helps prevent bladder infections, which are common during pregnancy.

3.Water helps prevent constipation.

4.Water helps with hemorrhoids.

5.Although it may seem counterproductive, drinking enough water actually helps

you NOT retain water.

6.Water helps prevent dehydration which is especially important in your third

 trimester when dehydration can cause contractions that can trigger preterm labor.

How much water is enough?

every hour of light activity. This means if you are adding this program to your weekly activity plus cardiovascular

activities at least twice a week, you should be drinking at least 72 ounces of water four days out of the week.

If you don’t enjoy the taste of water, try adding a lemon wedge or put some flavoring in it, such as crystal light.

If you are unsure of how much water you are getting in, fill a 64 ounce container with water in the morning and be

sure to finish it by the time you go to bed. Remember, the earlier you drink the water, the less you’ll

have to get up in the night, which is important for pregnant women!

Calcium:  1,000 mg (Dairy foods, dark leafy greens, calcium-fortified soy milk, juices 

Folate:  600 mcg (Dried beans, peas, lentils, orange juice, oranges, dark leafy greens, soy nuts, avocados, broccoli, aspargus

Iron:  27 mg (Liver, red meat, seafood, prune juice, dry beans, wheat germ, oatmeal, tofu, soy nuts, grains

Protein:  70 g (Meat, poultry, seafood, dairy foods, beans, legumes, nuts

Vitamin C:  85 mg (Citrus fruits and juices, strawberries, bell peppers, tomatoes, dark leafy greens, broccoli, brussel sprouts

Unfortunately we don’t live in a perfect world where you always get exactly
enough sleep, have plenty of time to exercise and are able to plan and cook
a healthy, balanced meal. Sometimes you will find yourself in a drive through
and wonder what to order. Well, worry no more. There really are some
healthy choices out there.

Pizza: Vegetable pizza with tomato sauce, with little or no cheese and a
garden salad with dressing on the side

Chinese: Hot and Sour soup, beef (or chicken) and broccoli, fortune cookie
for dessert.

Mexican: Salsa, fish Veracruz (with tomatoes) and a side of black beans

Thai: Green papaya salad (or garden salad), barbecue beef and sautéed
mixed veggies.

Japanese:  Edamame, seaweed salad, barbecue beef, and mixed veggies.

McDonald’s:  Bacon ranch salad with grilled chicken (not crispy chicken)
Use half apacket of low fat balsamic vinaigrette or Italian salad dressing.
You could even have apple dippers for dessert!

Burger King: Original Whooper Jr. with no mayonnaise and a garden salad
with no dressing and applesauce for dessert.

Wendy’s: Broccoli and Cheese Hot Stuffed Potato. Mandarin orange cup
for dessert.

Taco Bell: Grilled Steak Soft Taco, “fresco style” and (2%) chocolate milk
for dessert.

KFC: Tender Roast Sandwich with no sauce.

You will need more calories now that you are pregnant, but probably not as
many as you may think! It’s an “old wives tale” that pregnant women are
“eating for two!”

It is suggested that you eat approximately 300 calories more than you were
eating pre pregnancy, especially in the second and third trimesters.
That may sound like a lot of food, but check out the following list of 300 calorie items:

Starbucks Vanilla Latte (Venti) 290

Cinnamon Raisin Bagel (no cream cheese) 320

Ben & Jerry’s Chubby Hubby (1/2 cup) 330

Subway 6 inch turkey (no cheese or mayo) 280

Red Vine Licorice (4 vines) 280

Snickers Bar (regular size) 280

Surprised?  Most people are!! It really doesn’t take as much as we used to think to make up the extra calories you need for the baby! It is ok to indulge once in a while, but most of the time you should try to fill your daily calories with nutritious foods, like fruit, vegetables, whole grains and lean protein.  Want another great reason to eat these nutrient dense foods?  They are lower in calories so you can actually eat more!

You must remember that even though you may want to gain as little fat as possible, it is

critical that you gain enough weight. Low birth weight (less than 5.5 pounds) is a predominate

factor in two thirds of all infant deaths. Infant deaths due to low birth weight are 30

times more frequent than deaths of newborns of normal weight. It seems that nutritional

status and low prepregnancy weight negatively influence the birth weight of the

baby. The National Academy of Sciences recommends a gain of 27.5 to 40 pounds for

underweight women, 25 to 35 pounds for women of normal weight, and 15 to 25 for

women who are overweight.

*Remember:  This isn’t a license to eat anything and everything you want. Obese women also

have a higher incidence of obstetrical complications including prolonged labor.