Eating nutritiously for you and your baby

As you may know, a healthy diet during your pregnancy is one of the greatest gifts that you can give your growing baby. During the 9 months that you are pregnant, your baby is relying on you 100% for all of his nutrient needs. Making sure that you are eating the best foods that you can will help your baby to develop both physically and intellectually.

Although you are carrying an extra life now, you are not technically “eating for two”. In fact, during the first trimester, your calorie needs are not any different from before you were pregnant. Once you hit 12 weeks, your calorie needs increase by 300 calories a day. This may sound like a lot, but actually it is equivalent to about an extra sandwich or a bowl of cereal a day. So, while you do not need to eat that much more, you do need to be sure that what you are eating is the healthiest and most nutritious for you and your baby. Below are some guidelines to help you get started.

Protein foods:
Good sources include fish, cheese, poultry, lean meats, eggs, nuts, milk and dried beans. Protein foods are the building blocks of the body. They help make up the muscles, blood and internal organs.
Aim for 4 or more servings a day
1 serving equals:

• 1 egg
• 1 oz cooked meat, fish or poultry
• 2 Tbsp peanut butter or other nut butters

Calcium foods:
Good sources include milk, cheese, cottage cheese, yogurt and other milk products.
Aim for 4 servings a day
1 serving equals:

• 1 cup of milk
• 1/3 cup cottage cheese
• 1 cup yogurt

Starches:
Good sources include whole grain cereals and breads, potatoes, pasta, brown rice, dried beans. These foods are high in B vitamins which are essential for nervous system development and energy.
Aim for 4 or more servings a day
1 serving equals:

• 1 slice of bread
• ½ cup hot cereal, cooked
• ½ cup cooked rice, pasta or potatoes

Vitamin C foods:
Good sources include peppers, potatoes, citrus fruits and juices, cantaloupe, strawberries, tomatoes and papaya.
Aim for 2 or more servings a day
1 serving equals:

• ½ cup raw fruits or vegetables
• ¾ cooked fruits or vegetables
• ½ cup 100% juice

Vitamin D foods:
Good sources include milk, salmon, sardines, eggs, butter, margarine and liver. Sunlight also helps your body produce vitamin D. These foods are important for calcium absorption, fetal growth and nervous system development.

Iron rich foods:
Good sources include liver, prunes, molasses, raisins, green leafy vegetables, dried beans and lean meats.

Omega-3 Foods:
Good sources include fish such as salmon and tuna, omega-3 fortified eggs and grains, flax seed, grape seed oil. These foods are extremely important for brain development.

The list above provides some guidance to help get you started to healthy eating during your pregnancy. For a complete, individualized eating plan tailored to your needs, a Registered Dietitian can help. Call CNY Healing Arts at 315.671.5755 to schedule a meeting today.

Heather Neely, RD
CNY Healing Arts Center
Call me at 315.671.5755
Or e-mail me