Prenatal Nutrition

Give Your Baby the Best Start

What should I eat?

If you were eating a well-balanced diet before you were pregnant, your pregnancy diet won't be much different. You may simply need to add one to two healthy snacks per day. "Overall, if there were a single word that could cover the subject of nutrition, I think it would be 'sensible'," says David Henderson, MD of Atrium OBGYN in Raleigh. "That means eating a varied, balanced diet, high in vegetables and fiber, with a moderate protein intake to ensure adequate fetal growth." Avoid adding your extra calories in fats and sweets - you should eat those only in very small quantities. If you're having intense cravings for chocolate or snack foods high in fat and salt, limit the serving size. Some great snacks include a box of raisins, a cup of mixed fresh fruit, two slices of wheat toast, a turkey sandwich, low sodium vegetable soup or oatmeal.

"I caution our pregnant patients to be moderate and sensible in their diet. That means taking care to include lots of fruits and vegetables, with a moderate protein intake and avoiding too much fat," advises Henderson. "Diet should be varied, to provide the many trace minerals, essential amino acids, vitamins and energy that help build a healthy baby. I ask them to avoid extremes, and the few items that pregnant women should stay away from, but in general, to also eat enjoyably."

A pregnant woman should try to consume daily:

  • 8 or more servings of complex carbohydrates (rice, pasta, whole grain bread, whole grain cereal, oatmeal, barley)
  • 4 servings of vegetables
  • 3 servings of fruits
  • 3 servings of dairy
  • 2-3 servings of extra-lean meat, poultry, fish and/or legumes
  • Drink at least 64 ounces of fluid, mostly water

Foods to avoid

There are some foods to avoid that could increase risk to you and your baby. You should avoid alcohol and tobacco while pregnant. In addition, you should avoid or limit caffeinated beverages such as coffee, tea and colas. According to the March of Dimes, you should also avoid the following foods:

  • Swordfish, shark, king mackerel, blackfish (bowfin), largemouth bass and tilefish.
  • No more than six ounces of albacore tuna per week.
  • Raw fish, especially shellfish (oysters, clams)
  • Undercooked meat, poultry, seafood and hot dogs.
  • Refrigerated pates or meat spreads. Canned versions are safe.
  • Refrigerated smoked seafood unless it has been cooked (as in a casserole)
  • Soft-scrambled eggs and all foods made with raw or lightly cooked eggs
  • Soft cheeses such as brie, feta, camembert, roquefort and mexican-style, unless they are labeled as made with pasteurized milk
  • Unpasteurized milk and any foods made from it
  • Unpasteurized juices
  • Raw vegetable sprouts including alfalfa, clover and radish
  • Herbal supplements and teas