I got this in an email this week, and Lisa okayed me putting the info here for you all. We always hear about women “eating for two” during pregnancy and it’s so not necessary. 300 extra calories a day is all that’s really needed. (tho I’m sure I’ll be going over that a lot of the time)
Anyhow, here are some prenatal nutrition tips straight from the mouth of a Registered Dietician who specializes in Pre-Natal Nutrition:
According to The American Dietetic Association, “a healthy pregnancy includes appropriate weight gain,
a well-balanced diet within recommendations, vitamin/mineral supplementation, & avoidance of alcohol,
tobacco and other harmful substances and safe food handling.”
1. Gradually increase calories to promote a healthy weight gain:
Focus on getting these calories through plenty of plant-based foods, lean protein and
healthy fats. Average weight gain is between 20-40 pounds based on BMI.
Daily Needs: ~300 extra calories for 2nd trimester & up to 450 during the 3rd trimester.
- 300 calories = Apple + 2 Tbsp Peanut Butter or 1 cup pasta + ½ cup Tomato Sauce
- 400 calories = Italian bread + 2 Tbsp Olive Oil or 1 Cup Frozen yogurt w/ sprinkles
2. Fill up on fiber:
Fiber-rich foods contain nutrients, particularly vitamin A, C, B’s, Iron, Magnesium and Folate and helps treat/prevent constipation & Gestational Diabetes.
Daily Needs: Up to to 28g/day. Lactation needs increase to 29g/day.
Sources of Fiber:
- 1 cup berries or melon = 5-8g
- ½ cup cooked or 1 cup raw veggies = 3-6g
- High Fiber Cereal (Fiber One, GoLean Original, Etc.) = 8- 14g
- ½ cup beans = ~8g
3. Meet higher nutrient needs:
Consume a well-balanced in combination with your prenatal supplement.
Daily Needs: Iron (27mg/day), Folate (600ug/day), Zinc (11mg/day), Calcium (1,000mg/
day), Niacin(B3) (18mg/day), vitamin C (85mg/day) and B-vitamins (1.4-2mg/day).
- Iron (27mg): Shellfish, Lean Beef, Liver, Beans & Fortified Cereal
- Folate (600ug): Lentils, Beans, Dark Leafy Greens
- Zinc (11mg): Lean Red Meats, Seeds (sesame, pumpkin), Yogurt
- Calcium (1,000mg): Dairy, Soy or Tofu, Dark Leafy Greens, Salmon/Sardines
- Vitamin C (85mg): Oranges, Grapefruits, Strawberries, Red or Green Peppers
- B-Vitamins (1.4-2mg): Seafood, Lean Meat, Nuts/Seeds, Legumes, Grains
4. Avoid Harmful Substances:
Besides alcohol and tobacco, avoid high mercury seafood and high pesticide produce.
- Highest mercury seafood: Swordfish, Tuna, Mackerel, Bass, Trout, Halibut & Snapper.
- Lowest mercury seafood (choose 2- 6 ounce servings per week): Flounder, Haddock, Scallops, Salmon, Crab, Sole, Tilapia, Sardines, Shrimp, Squid, Oysters & Clams.
- Dirty Dozen (Buy Organic): Apple, Celery, Berries, Grapes, Leafy Greens, Cherries, Etc.
- Clean 15: Onions, Avocado, Melons, Kiwi, Pineapple, Mango, Sweet Potato, Asparagus, Grapefruit, Eggplant, Etc.
Food Safety Tips:
- Set Fridge to <40 degrees F;
- Keep eggs/milk on interior shelves;
- Store raw meat in sealed containers;
- Distribute leftovers into shallow containers
Lisa Moskovitz, RD, CDN is a Registered Dietitian specializing in Pre/Post Natal
Nutrition. For more information on Lisa’s nutrition services and availability, please call (212) 233-0633 or
email her at Lisa@halevylife.com.
(This was not a sponsored post, I simply wanted to share.)
Did you do these things and eat this way during your pregnancy(ies)?