Nutrition Guide: Healthy Eating For Expectant Mothers

Pregnant mothers need to eat a healthy diet that is high in nutrients and low in sugar, salt and saturated fats. Sweets and fats should be kept to a minimum and fluid intake is also an important part of pregnancy nutrition. Approximately 300 extra calories are needed each day and these should come from a balanced diet of protein, fruits, vegetables and whole grains. Fish and shellfish can be a healthy part of a pregnancy diet because they contain beneficial omega-3 fatty acids and are high in protein and low in saturated fat. However, avoid the kinds that can have high levels of mercury (such as shark, swordfish, king mackerel, tilefish, orange roughy, and bigeye tuna).

Healthy weight gain

Pregnant mothers need to eat a healthy diet, high in nutrients and low in sugar, salt and saturated fats. Sweets and fats should be kept to a minimum. A healthy, well-balanced diet can also help to reduce some pregnancy symptoms, such as nausea and constipation.

A well-balanced diet is usually enough to meet your nutritional needs during pregnancy. However, some foods contain higher concentrations of certain nutrients which are specifically recommended during pregnancy. Fish and shellfish can be a healthy part of a pregnancy diet because they contain beneficial omega-3 fatty acids and are high in protein and low in saturated fat. But avoid the kinds that can have high levels of mercury (such as shark, swordfish, king mackerel, tilefish, orange roughy, and bigeye tuna), which can damage the brain of a developing fetus. If you eat seafood, choose a variety of fish and shellfish and limit the amount to about 12 ounces per week — that's about two meals. Common fish and shellfish that are low in mercury include catfish, pollock, clams, tilapia, salmon, and shrimp.

During pregnancy, you will have extra energy requirements and needs more serves from the five food groups. You should limit the amount of foods that contain saturated fat, added salt and sugars as well as alcohol. Approximately 300 extra calories are needed each day. These calories should come from a balanced diet of protein, fruits, vegetables and whole grains. Doctors don't usually recommend starting a strict vegan diet during pregnancy. But if you already follow a vegan or vegetarian diet, you can continue to do so, but do it carefully. Tell your doctor about your diet. It's challenging to get the nutrition you need if you don't eat fish and chicken, or milk, cheese, or eggs. You'll likely need supplemental protein and may also need to take vitamin B12 and D supplements. Other important nutrients include iron (in meats and poultry, dark green vegetables, and legumes), iodine (in seafood, eggs, and dairy products), and choline (in meats, eggs, and legumes).

Extra calories

Pregnant mothers need to eat a healthy diet that is high in nutrients and low in sugar, salt and saturated fats. It is normal for a pregnant mother to gain weight, but gaining too much or too little weight increases the risk of complications for you and your baby. Healthy weight gain depends on a mother’s weight before pregnancy. Evidence supports using Body Mass Index (BMI) as a guide for how much weight gain is recommended during pregnancy.

To maintain a healthy pregnancy, approximately 300 extra calories are needed each day. These calories should come from a balanced diet of protein, fruits, vegetables and whole grains. Sweets and fats should be kept to a minimum. A healthy, well-balanced diet can also help to reduce some pregnancy symptoms, such as nausea and constipation.

Fluid intake is also an important part of pregnancy nutrition. You can take in enough fluids by drinking several glasses of water each day, in addition to the fluids in juices and soups.

Fish and shellfish can be a healthy part of a pregnancy diet because they contain beneficial omega-3 fatty acids and are high in protein and low in saturated fat. But avoid the kinds that can have high levels of mercury (such as shark, swordfish, king mackerel, tilefish, orange roughy, and bigeye tuna), which can damage the brain of a developing fetus.

Doctors don't usually recommend starting a strict vegan diet during pregnancy, but if you already follow a vegan or vegetarian diet, you can continue to do so, but do it carefully. Tell your doctor about your diet. It's challenging to get the nutrition you need if you don't eat fish and chicken, or milk, cheese, or eggs. You'll likely need supplemental protein and may also need to take vitamin B12 and D supplements.

Nutrition

Pregnant mothers need to eat a healthy diet that is high in nutrients and low in sugar, salt and saturated fats. Evidence supports using Body Mass Index (BMI) as a guide for how much weight gain is recommended during pregnancy. A well-balanced diet is usually enough to meet your nutritional needs during pregnancy. However, some foods contain higher concentrations of certain nutrients which are specifically recommended during pregnancy.

Sweets and fats should be kept to a minimum. Approximately 300 extra calories are needed each day to maintain a healthy pregnancy. These calories should come from a balanced diet of protein, fruits, vegetables and whole grains. Fish and shellfish can be a healthy part of a pregnancy diet because they contain beneficial omega-3 fatty acids and are high in protein and low in saturated fat. However, avoid the kinds that can have high levels of mercury (such as shark, swordfish, king mackerel, tilefish, orange roughy, and bigeye tuna), which can damage the brain of a developing fetus.

Fluid intake is also an important part of pregnancy nutrition. You can take in enough fluids by drinking several glasses of water each day, in addition to the fluids in juices and soups. Doctors don't usually recommend starting a strict vegan diet during pregnancy. But if you already follow a vegan or vegetarian diet, you can continue to do so, but do it carefully. It's challenging to get the nutrition you need if you don't eat fish and chicken, or milk, cheese, or eggs. You'll likely need supplemental protein and may also need to take vitamin B12 and D supplements. Other important nutrients include iron (in meats and poultry, dark green vegetables, and legumes), iodine (in seafood, eggs, and dairy products), and choline (in meats, eggs, and legumes).

Food groups

Pregnant mothers need to eat a healthy diet that is high in nutrients and low in sugar, salt and saturated fats. Sweets and fats should be kept to a minimum. Approximately 300 extra calories are needed each day to maintain a healthy pregnancy. These calories should come from a balanced diet of protein, fruits, vegetables and whole grains.

Fish and shellfish can be a healthy part of a pregnancy diet because they contain beneficial omega-3 fatty acids and are high in protein and low in saturated fat. However, avoid the kinds that can have high levels of mercury (such as shark, swordfish, king mackerel, tilefish, orange roughy, and bigeye tuna), which can damage the brain of a developing fetus.

Common fish and shellfish that are low in mercury include catfish, pollock, clams, tilapia, salmon, and shrimp. Choose a variety of fish and shellfish and limit the amount to about 12 ounces per week — that's about two meals.

Doctors don't usually recommend starting a strict vegan diet during pregnancy, but if you already follow a vegan or vegetarian diet, you can continue to do so, but do it carefully. Tell your doctor about your diet. It's challenging to get the nutrition you need if you don't eat fish and chicken, or milk, cheese, or eggs. You'll likely need supplemental protein and may also need to take vitamin B12 and D supplements.

Other important nutrients include iron (in meats and poultry, dark green vegetables, and legumes), iodine (in seafood, eggs, and dairy products), and choline (in meats, eggs, and legumes).

The Australian Dietary Guidelines recommend that during pregnancy, you should limit the amount of foods that contain saturated fat, added salt and sugars as well as alcohol.

Mercury-free seafood

Pregnant mothers need to eat a healthy diet, high in nutrients and low in sugar, salt and saturated fats. Healthy weight gain depends on a mother’s weight before pregnancy. Evidence supports using Body Mass Index (BMI) as a guide for how much weight gain is recommended during pregnancy. A well-balanced diet is usually enough to meet your nutritional needs during pregnancy. However, some foods contain higher concentrations of certain nutrients which are specifically recommended during pregnancy.

Fish and shellfish can be a healthy part of a pregnancy diet because they contain beneficial omega-3 fatty acids and are high in protein and low in saturated fat. But avoid the kinds that can have high levels of mercury (such as shark, swordfish, king mackerel, tilefish, orange roughy, and bigeye tuna), which can damage the brain of a developing fetus. If you eat seafood, choose a variety of fish and shellfish and limit the amount to about 12 ounces per week — that's about two meals. Common fish and shellfish that are low in mercury include catfish, pollock, clams, tilapia, salmon, and shrimp.

The Australian Dietary Guidelines recommend that during pregnancy, you should limit the amount of foods that contain saturated fat, added salt and sugars as well as alcohol. During pregnancy, you will have extra energy requirements and needs more serves from the five food groups.

Doctors don't usually recommend starting a strict vegan diet during pregnancy. But if you already follow a vegan or vegetarian diet, you can continue to do so, but do it carefully. Tell your doctor about your diet. It's challenging to get the nutrition you need if you don't eat fish and chicken, or milk, cheese, or eggs. You'll likely need supplemental protein and may also need to take vitamin B12 and D supplements. Other important nutrients include iron (in meats and poultry, dark green vegetables, and legumes), iodine (in seafood, eggs, and dairy products), and choline (in meats, eggs, and legumes).

While avoiding the daily onslaught of heavy metals and other toxins is tough, protecting your body from these threats is not. You can choose low-trophic seafood like oysters, scallops, shrimp, sardine, or anchovies.

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