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Pregnancy nutrition: Healthy eating for you and your baby
Water
Water carries nutrients from the food you eat to your baby. It can also help prevent constipation, hemorrhoids, excessive swelling, and urinary tract or bladder infections. As your pregnancy progresses, drinking too little water can contribute to premature or early labor.
How much: Drink at least six 8-ounce (237 milliliters) glasses of water a day. Drink another glass of water for each hour of physical activity.
Fats, oils and sweets
There are no minimum requirements for fats and sweets. It's OK to indulge once in a while — as long as you're getting the nutrients you need and your weight gain is on target. To avoid going overboard, control your portion sizes.
Ask about supplements
Even women who eat healthfully every day may miss out on key nutrients. A daily prenatal vitamin — ideally starting three months before conception — can help fill any gaps. Your health care provider may recommend special supplements if you follow a strict vegetarian diet or have any chronic health conditions.
Twins or other multiples
If you're pregnant with twins or other multiples, you'll likely need more nutrients and calories than a woman pregnant with one baby. Talk to your health care provider about how much more to eat.
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- Healthy pregnancy: Staying healthy and safe. The National Women's Health Information Center. http://www.4women.gov/pregnancy/you-are-pregnant/staying-healthy-safe.cfm. Accessed March 11, 2009.
- Nutritional needs during pregnancy. U.S. Department of Agriculture. http://www.mypyramid.gov/mypyramidmoms/pregnancy_nutrition_needs.html. Accessed March 11, 2009.
- Dietary supplements. U.S. Department of Agriculture. http://www.mypyramid.gov/mypyramidmoms/dietary_supplements.html. Accessed March 11, 2009.
- Nutrition during pregnancy. The American College of Obstetricians and Gynecologists. http://www.acog.org/publications/patient_education/bp001.cfm. Accessed March 11, 2009.
- Hibbeln, J., et al. Maternal seafood consumption in pregnancy and neurodevelopmental outcomes in childhood (ALSPAC study): An observational cohort study. The Lancet. 2007;369:578.
- Foods to choose often. U.S. Department of Agriculture. http://www.mypyramid.gov/mypyramidmoms/foods_to_choose.html. Accessed March 12, 2009.
- What foods are in the grain group? U.S. Department of Agriculture. http://www.mypyramid.gov/pyramid/grains.html. Accessed March 12, 2009.
- What to eat while pregnant. The National Women's Health Information Center. http://www.4woman.gov/pregnancy/pregnancy/eat.cfm. Accessed March 6, 2009.
- Murry MM (expert opinion). Mayo Clinic, Rochester, Minn. March 24, 2009.
- Zeratsky KA (expert opinion). Mayo Clinic, Rochester, Minn. March 27, 2009.
