Tips For The Future Mom 2022

Eating well can help you have a healthy pregnancy and a healthy baby. Staying physically active can help you feel more comfortable after 9 months of pregnancy and have an easier delivery. Use the ideas and suggestions in this booklet to improve your eating plan and to get more physical activity before, during, and after your pregnancy. Make these changes now and be a healthy example for your family for a lifetime.



What is considered a healthy eating plan for a pregnant woman?

A healthy eating plan for pregnancy includes a variety of nutrient-rich foods. In January 2005, the Department of Health and Human Services and the United States Department of Agriculture published the 2005 Dietary Guidelines for Americans. These new guides contain recommendations to promote health and reduce the risk of chronic diseases through nutritional nutrition and physical activity. These recommendations include some of the nutritional needs for pregnancy. For additional information on food groups and nutritional values, please visit https://www.health.gov/dietaryguidelines External link.

How many calories should I consume?

Eating a variety of foods that provide enough calories helps you and your baby gain the appropriate amount of weight. During the first 3 months of pregnancy, you do not need to change the number of calories you consume.

Women with a normal weight need to consume an additional 300 calories daily during the last 6 months of pregnancy. This gives a total of about 1,900 to 2,500 calories daily. If you weighed less or more than you should or were obese before becoming pregnant, or if you are pregnant with more than one baby, you may need a different amount of calories. Ask your healthcare professional how much weight you should gain and how many calories you need.

Women with a normal weight need to eat an additional 300 calories each day during the last 6 months of pregnancy. This gives a total of about 1,900 to 2,500 calories daily. If you weighed less or more than you should or were obese, before becoming pregnant, or if you are pregnant with more than one baby, you may need a different amount of calories.

Why is a healthy weight gain important?

A healthy weight gain can help you make your pregnancy and delivery more comfortable. It can also help you have fewer complications during pregnancy, such as diabetes, high blood pressure, constipation, and back pain.

If you do not gain enough weight when you are pregnant, the baby will have difficulty growing properly. Tell your healthcare provider if you think you are not gaining enough weight.

Each of these healthy options contains about 300 calories:

• 1 cup low-fat yogurt with fruit and a medium apple
• 1 slice of whole-wheat toast with 2 tablespoons peanut butter
• 1 cup chili with meat and beans (or you can substitute meat with a variety of vegetables) and 1/2 ounce of cheddar cheese
• 1 cup raisin bran raisin cereal with 1/2 cup skim milk and a small banana
• 3 ounces fat-free roasted ham or roast chicken breast and 1/2 cup sweet potato
• 1 flour or corn tortilla (7 inches / 18 centimeters), 1/2 cup refried beans, 1/2 cup cooked broccoli, and 1/2 cup cooked red peppers

If you gain too much weight, you are more likely to have a longer and more difficult birth. Also, if you increase a lot of body fat, it will be harder for you to have a healthy weight gain after giving birth. If you think you are gaining too much weight during your pregnancy, consult your healthcare professional.

Do not try to lose weight if you are pregnant. If you do not consume enough calories or a variety of foods, your baby will not receive the nutrients he needs to grow.

Do I have any special nutrition needs now that I am pregnant?

Yes. Remember that during pregnancy your baby is developing and both you and your baby need more nutrients. If you eat the recommended number of daily servings of each of the food groups, you should get the majority of the nutrients you need.

Be sure to eat foods high in folate, such as orange juice, strawberries, spinach, broccoli, beans, and enriched bread and cereals, or you can get it in a vitamin and mineral supplement.

Can I continue with a vegetarian diet during pregnancy?

Yes, you can follow a vegetarian meal plan during pregnancy, but first, check with your healthcare professional. To make sure you are getting enough of the important nutrients, including protein, iron, vitamin B12, and vitamin D, your healthcare provider may ask you to make an appointment with a certified nutritionist, who can help you plan your meals as well. How to recommend that you take supplements.

Suggestions for healthy eating

Follow the following suggestions to meet your body's needs and avoid the common discomforts of pregnancy:

• Have breakfast every day. If you feel nauseous in the morning, eat wheat toast or whole wheat cookies when you wake up, even before getting out of bed. A little later, maybe mid-morning, eat the rest of the breakfast (fruit, oatmeal, cereal, milk, yogurt, and other foods).

• Eat foods high in fiber. Eating whole-grain cereals, vegetables, fruits, beans, bread, and brown rice, drinking plenty of water, and doing daily physical activity will help you avoid constipation that many pregnant women suffer from.

• Keep healthy foods handy. It will be easier for you to get a healthy snack if you have a basket full of apples, bananas, peaches, oranges, and grapes on hand. Fresh, frozen, and canned fruits and vegetables, as well as canned beans, are healthy and quick additions to meals.

• If you suffer from heartburn during pregnancy, eat small meals more often, eat slowly, avoid spicy or fatty foods (such as chili peppers or fried chicken), drink liquids between meals instead of with meals, and don't go to bed immediately after eating.

• If you have high nausea or excessive vomiting ("hyperemesis"), consult your healthcare professional. You may have to adjust the way you eat, for example, by eating smaller meals more often and drinking lots of fluids. Your healthcare provider can help you with nausea or vomiting, so you can continue to eat healthily.

What foods should I avoid during pregnancy?

There are certain foods and drinks that can be harmful to your baby if you eat or drink them during pregnancy. Below is a general list of foods and drinks that you should avoid:

• Alcoholic beverages Instead of wine, beer, or a cocktail, enjoy a glass of apple or tomato juice, effervescent water, or other soft drinks.

• Fish that may have high levels of methylmercury (a substance that can be stored in the fish and harm the waiting baby). Do not eat shark ("shark"), swordfish ("swordfish"), mackerel ("king mackerel"), or lofolálito ("tilefish") during pregnancy. Do not eat more than 12 ounces in a total of any type of fish per week (the equivalent of 4 servings of 3 ounces, that is, each the size of a card game).

• Soft cheeses such as feta, Brie, goat cheese, or fresh cheese and cold meats ("deli meats" or "lunch meats") that are ready to eat, such as sausages, bologna, bologna, black pudding, ham, sausages, sausages, and pepperoni. These foods may contain a bacteria called listeria that is harmful to the baby you are waiting for. If sausages or sausages are cooked until they reach a high temperature, this bacteria can be killed making them safe to eat.

• Raw fish such as sushi, sashimi or ceviche, and raw or undercooked meats or poultry. These foods may contain harmful bacteria. Cook fish, meat, and poultry well before eating them.

• Large quantities of drinks containing caffeine. If you drink a lot of coffee, tea, or soda, check with your healthcare professional to see if you should reduce your caffeine intake. Try the decaffeinated version (without caffeine) of your favorite beverage, a cup of warm skim or semi-skim milk, or effervescent water.

• Anything that is not food. Some pregnant women have desires for things that are not food, such as laundry starch or clay. Tell your healthcare provider if you have a desire to consume something other than food. 

Ask your healthcare professional for a complete list of foods and drinks that you should avoid.