The Basics of Pregnancy Nutrition

Adequate nutrition is the single most important physical factor in determinining the outcome of pregnancy. Ask any contractor, “Would you use inferior materials, having  less than you need, to construct a quality home?”  The answer would be “of course not!” Common sense would tell you that you can’t grow a healthy baby with poor nutrition and less-than-enough food. 

Proper nourishment is protective because it allows the blood volume to expand adequately, preventing toxemia, and brings mother and baby to labor with the maximum reserves for withstanding the stresses of birth.  This has been well-documented. (We like Ann Frye's Holistic Midwifery.)

It is important  to  get  as many of the nutrients you need through  whole foods rather than depend upon nutritional supplements. Vitamins, omegas, teas and herbs, and other forms of supplements are also excellent but do not take the place of good, whole foods to nourish mother and baby.

The Basics

Protein	2nd and 3rd trimester: 70 - 100g a day (more if you've got multiples, are undernourished, a teen, or excercise vigorously).
Fat	66 grams
Salt	to taste, liberally
Fluid	at least 8, 8 ounce servings per day.
Carbohydrates	Whole-foods: brown rice, whole grain breads and pastas, oatmeal, quinoa, and other naturally occuring foods.
Calories	Adequate calorie intake is vital to a healthy pregnancy.  Since calories are utilized solely for energy needs, their intake must be adequate to meet the extra metabolic demands of pregnancy.  If calories are insufficient, the body will burn available protein for energy instead.  This takes away important nutrients that are essential for fetal growth.  A pregnant woman should consume about 300 extra calories over a non-pregnant woman.  Her total daily calories should be somewhere in the range of 2500 calories/day depending on the woman’s pre-pregnancy weight and her activity level.  This should be assessed with your doctor or midwife.  A food journal for several days can tell you where you need to add or cut calories.
Vitamins and supplements	Omega 3 fatty acids, 1000mg Calcium- Magnesium Floradix for Iron supplementation (when necessary) Pregnancy Tea 2 cups Vitamin C 1000mg

How Does Food Nourish My Baby?

Protein is Queen

The Big Surprise: Salt is GOOD.

The Importance of Being Hydrated

Basic Excercise Guidelines

Prenatal Activity Chart

Contraindications for Exercise

Benefits of Yoga

How much Excercise is too much?

Fun Quiz: Nutrition IQ!

Daily Nutrition Checklist

What if I'm vegetarian?

Recipes!