Nutrition and pregnancy go hand in hand. You should gain about 25-30 pounds during your pregnancy if you are at or near your ideal body weight at conception. If you are underweight or over-weight we will discuss adjustments with you.
- A slow steady weight gain is best-about ½-1 pound a week. The first trimester you may gain more or even lose weight, depending on whether or not you have problems with nausea and vomiting.
- You do not need to restrict salt unless you have an underlying medical problem that makes it advisable that you do so.
- A substantial fluid intake is important. We recommend 64 oz a day with more if you are exercising or it is hot outside. Your urine should be a light yellow if your fluid intake is appropriate.
- Avoid alcohol. It may have a dangerous effect on your baby and is wasted calories.
- Do not try to lose weight while pregnant. Even if significantly overweight you should still not lose weight.
- Tricks for avoiding excess weight gain:
- Weigh and measure food. Three ounces is not as big as we think it is.
- Avoid fried food and fast food.
- Fresh fruit is better than juice.
- Fresh vegetables with salsa makes a great low-calorie snack
- Skip sweets and desserts. If you plan to indulge, skip another carbohydrate to help make up for it. This should not happen routinely.
- Season with lemon juice and herbs. Avoid creamy salad dressing and sauces.
- The March of Dimes has an outstanding web page on diet in pregnancy
- How to meet your calcium needs: the recommended calcium intake in pregnancy and nursing is 1200-1500 mg a day. If you cannot tolerate dairy or need to supplement, you may use the following: Caltrate 600, Os-Cal 500, Tums or Extra-strength Tums. If you are taking an iron supplement, do not take them with your calcium. If you have a history of kidney stones, discuss your calcium intake with your doctors.
The FDA website provides information on food such as fish and cheese safety in pregnancy.