Nutritional Needs In Pregnancy

During pregnancy, you will need to eat about 300 more calories a day than before you were pregnant. (This is the equivalent of a sandwich and a glass of milk). Eating healthy snacks is a good way to get in added nutrition and calories. Many women feel better eating regular snacks and smaller meals.

Each day you should eat sources of protein, carbohydrates, vitamins, fats and minerals. Protein is the main "building block" for cells. Protein helps produce extra blood you will need along with added stores of energy. Meat, beans and eggs are good sources of protein. Carbohydrates provide energy. Bread, cereal, rice, potatoes and pasta are common sources of carbohydrates. Calcium helps build strong bones and teeth. The best sources of calcium are milk, cheese, yogurt, sardines and spinach. The RDA is 1200 milligrams of calcium, about four 8-ounce glasses of milk. Iron helps to create red blood cells, which deliver oxygen to your baby. Iron also will help to prevent fatigue. Lean red meat, spinach, whole grain breads and fortified cereals are all good sources of iron. Vitamin C promotes healthy gums, teeth, and bones along with helping your body to absorb iron.

Daily Food Choices
Food Group	Servings Per Day	Examples
Bread, Cereal, Rice, Pasta	9	1 slice bread, 1 oz. cold cereal, 1/2 cup cooked
Vegetables	4	1 cup salad greens, 1/2 cup cooked veg., 1 cup raw veg., 3/4 cup veg. juice
Fruit	3	1 medium apple, banana or orange, 1/4 cup raisins, 4 oz. orange juice
Poultry, Fish, Dry Beans, Meat, Eggs and Nuts	3	2-3 oz. cooked lean poultry, fish or meat, 1 oz. meat= 1/2 cup dry beans, 1 egg, 1 oz. low fat cheese, 2 TB peanut butter
Milk, Yogurt and Cheese	3	1 cup milk or yogurt; or 1 and 1/2 oz. low fat cheese

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