- The Prudent Diet
Basically, the prudent diet you were following before your pregnancy will stay the same except for some additions. If you are eating a prudent diet, that means you are paying attention to key nutrients such as fat, cholesterol, sodium, sugar, and fiber. Your fat intake should be less than 30% of your calories. That translates into about 70 - 80 grams of fat or less for an average prenatal diet of 2000 - 2400 calories. Cholesterol will be 300 mg and sodium intake should be moderate - not too many salty foods like soups, canned vegetables, ham, salty snack foods etc. One or two sweet foods/ beverages per day is moderate and 25 - 30 grams of fiber is a good goal to shoot for. A prudent diet will include only a moderate amount of decaffeinated beverages instead of caffeinated drinks. Alcohol should be avoided. The additions to your diet will be protein, calories, calcium, and iron. There are increased needs for other vitamins and minerals which can be obtained from your diet and prenatal supplements.
Eating about 300 calories per day extra during the 2nd and 3rd trimesters
can be very natural since your appetite will increase. Underweight women
will be encouraged to gain more weight than normal weight women. Check
with your health care provider to determine your optimum weight gain range.
Adding snacks or consuming larger portions at meals are two ways to get
in more calories, and nutrients too. If you average your intake over several
days, your diet should include:
| Food Groups | Daily Intake |
| Breads, cereals, grains
serving = 1/2 cup or 1 slice |
6 - 11 servings |
| Fruits and vegetables
Serving = 1/2 cup or 1 piece |
5 - 9 servings |
| Lowfat milk and milk products
1 cup or 1 ounce cheese |
3 - 4 servings |
| Protein rich foods
serving = 1/2 cup or 3 ounces |
2 - 3 servings |
Protein
The extra requirement for protein is about 10 grams per day. An extra 1.5 ounce of lean red meat, poultry or fish, the third cup of milk you drink, or a little larger portion of a balanced vegetable protein such as beans and rice or macaroni and cheese can fit the bill.
Calcium
The increased need for calcium is about 400 mg per day. In order to
build up reserves to protect your bone mass and to help with the normal
development of your baby's bones and teeth, a daily intake of 1200 mg is
needed throughout pregnancy. Milk products contain about 300 - 400 mg of
calcium in each serving. Vegetables contain calcium also.
Iron
Iron needs during this stage of life are high - 30 to 60 mg per day.
Iron rich foods and your prenatal supplement can provide this amount. Lean
red meat, poultry, dried fruits, enriched breads and cereals and dried
beans are the best sources of iron.
Pregnancy can be a great motivator for maintaining good health habits. You will feel better eating a balanced prudent diet than eating a lot of low nutrient "junk foods". The daily 30 minute walk or pregnancy exercise class/video will contribute to your optimum physical and psychological well being. Eating a healthy diet is important during breastfeeding and also for establishing a healthy dietary pattern for feeding your family.
Breast Feeding
There is nothing quite as special as breastfeeding your baby. You can
establish a close relationship with your newborn by nursing. Your caloric
needs are 200 more than during pregnancy. This translates to a glass
of milk and 1/2 sandwich in addition to your pregnancy diet. It is prudent
to continue to limit the caffeine and alcohol. Large amounts of coffee
can make your baby jittery and alcohol is dehydrating. It is important
to drink plenty of fluids - particularly water. Have a glass each time
you nurse.
Many women are anxious to drop off the extra weight they gained over the nine months. It is natural and probable to lose 1/2 pound during breastfeeding. Since inadequate calorie intake can negatively affect milk produced, it is vital you get enough to eat daily. A Lactation Consultant can be contacted if you have had trouble in the past or want more information.
Donna Robinson is a Registered Dietitian in private practice and the mother of a girl and a boy. You can contact her for an appointment for a nutrition consult at (703) 644-4461. You can also email her general questions here.
IMPORTANT NOTICE! The information on this site is for educational purposes only. The information on this site is not to be interpreted as medical or professional advice. The authors shall not be held liable for any damages caused as a result of the use of the information contained herein. It is illegal to practice telemedicine without a license. Any information sent via email is not to be interpreted as medical or professional advice, and is not intended to replace the expert opinion of your own health care provider.