Healthy Eating, Diet Modification During a Pregnancy

Once you find out you're pregnant, it's important to look at what you eat and to modify your diet so you and your baby can have a healthy pregnancy.

First, OB/GYNs recommend a weight gain between 25 to 35 pounds during your pregnancy. They further recommend a little more if you're underweight or expecting multiples and a little less if you're overweight. With my first boy, I gained 42 pounds. I admit I didn't watch my diet as close as I could have. With my second boy, I gained 35 pounds. I was much more consciousness about my diet. Keeping a food diary helped me to focus on healthy food choices and keep track of my exercise.

OB/GYNs also recommend you develop an exercise routine to compliment your pregnancy diet. Sit-ups and abdomen exercises are to be avoided, but stretching and walking help to keep your body firm and tone. I was able to incorporate an exercise routine with both my pregnancies, but it was more challenging with my second pregnancy. I was working full time and had to worry about finding daycare to watch my first one while I was working out.

Most doctors recommend a diet that provides high amounts of the following nutrients: protein, Calcium, iron, Vitamin A, Vitamin C, Folic Acid, and carbohydrates. They also recommend taking a pre-natal vitamin daily as well. The growing baby gets first dibs on all the nutrients you consume and there's little left over for you.

Protein helps with cell growth and blood production. Over the course of your pregnancy, you'll gain approximately four pounds of blood to support and your growing baby. Foods rich in protein are lean meats, fish, poultry, beans, peanut butter, and egg whites.

Carbohydrates are important for your daily energy production, but you want to eat them in moderation. Your body only needs an additional 300 calories, which isn't much. Breads, cereals, rice, potatoes, pasta, fruits, and vegetables are good sources of carbohydrates. An extra snack of fruit or an extra serving of pasta is just about what you need to meet your extra caloric needs.