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Daily Diet for a Pregnant Woman

Good nutrition during pregnancy is essential for the healthy growth of your baby. If you are already a healthy eater, there are probably only a few adjustments you will need to make to your diet. Below is a basic outline of the nutritional requirement for a pregnant woman. If you are still unsure about your diet, you may wish to consult with a nutritionist to make sure you are getting the right nutrition.

  1. Caloric Needs

    • According to the U.S. Department of Health and Human Services, pregnant women only need about 300 calories more per day than they did before becoming pregnant. Most of these calories should come from lean protein and vitamin-rich foods. For example, this extra 300 calories could come from eating an additional half of a peanut butter sandwich with a glass of skim milk.

    Whole Grains

    • Whole grains are an important source of iron, folic acid, B vitamins, and fiber. Pregnant women should consume about six to nine servings of whole grain bread, pasta, rice, or cereal daily. A serving is equal to one slice of bread or half a cup of rice, pasta, or cereal.

    Fruits and Vegetables

    • Fruits and vegetables are important sources of vitamins, minerals, and fiber. Pregnant women should eat about three servings of fruit per day and four servings of vegetables every day. Two nutrients in particular, beta carotene and Vitamin C are very important for the health of you and your growing baby. Some vegetables high in these nutrients include broccoli, spinach, green peppers, collard greens, potatoes, sweet potatoes, cauliflower, and brussel sprouts. Some fruits high in these nutrients include cantaloupe, oranges, peaches, watermelon, and strawberries.

    Protein

    • Pregnant women should aim to get about 60 grams of protein every day in the form of lean meat, poultry, fish, beans, eggs, and nuts. All meat should be thoroughly cooked because the bacteria contained in raw meat can be harmful to you and your baby. Shellfish such as oysters and clams should be avoided, as well as any fish that is raw or high in mercury content.

    Dairy

    • Dairy products are a great source of calcium, Vitamin A, Vitamin D, and B vitamins. Pregnant women should get about four servings of dairy products daily in the form of yogurt, milk, cheese, and tofu. Eating low-fat or fat-free dairy products instead of full fat can help keep your fat intake down.

    Supplements

    • Most physicians would recommend that a pregnant women take a multivitamin or prenatal vitamin every day during pregnancy. This can help to ensure that you and your baby are getting all of the nutrients needed for good health. This supplement should contain folic acid, iron, and calcium.

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