Alcohol Abuse Advice

health and nutrition

Good nutrition is the key

to a successful pregnancy

for both mother and

child. Eating well during

pregnancy can also contribute to

the development of wholesome

eating habits for the growing child.

1. DAILY FOOD CHOICES

A well-balanced diet includes foods from the

groups listed below. These choices will provide

most pregnant women with the essential

nutrients they need each day.

Protein-rich Foods (3 to 4 servings

per day).—Protein is vital to fetal growth and

development. Protein-rich foods such as the

following also contain necessary vitamins and

minerals including B vitamins, iron, and zinc:

• Beef, lamb, pork, veal (2 to 3 oz)

• Chicken, turkey (2 to 3 oz)

• Fish, seafood (2 to 3 oz)

• Eggs (2), egg substitute (½ C)

• Cooked dried beans, peas, lentils (1 C)

• Nuts (½ C), seeds (¼ C)

• Peanut butter (2 T)

• Tofu (4 oz or ½ C)

2. Grains (7 or more servings per day).—

Grains such as the following provide carbohydrates

for energy, B vitamins, fiber, and minerals

including zinc and magnesium:

• Bagel, bun, English muffin, pita (½)

• Bread (1 slice); tortilla (1)

• Cereal (½ C cooked, ¾ C ready-to-eat)

• Crackers (4 to 5)

• Muffin, roll, biscuit, dumpling (1 small)

• Pancake, waffle (1)

• Pasta, rice, couscous, barley (½ C cooked)

• Wheat germ (¼ C)

3. Calcium-rich Foods (3 to 4 servings per

day).—Foods such as the following contain

many vitamins and minerals including calcium

and vitamin D, which help the baby’s bones

develop properly:

• Milk, buttermilk, calcium-fortified

soy milk (1 C)

• Cheese (1½ oz)

• Evaporated milk (½ C)

• Ice cream, ice milk (1½ C)

• Milk shake (1 C)

• Nonfat dry milk powder (1/3 C)

• Pudding or custard (1 C)

• Yogurt, frozen yogurt (1 C)

4. Vitamin C-rich Foods (1 or more

servings per day).—Vitamin C has

many functions including helping

the body use iron to make red blood

cells. It is found in most fruits and

vegetables such as:

• Cantaloupe, honeydew

• Guava, kiwi, mango, papaya

• Orange, tangerine, grapefruit

• Strawberries

• Orange juice, grapefruit juice,

enriched juice

• Broccoli, cauliflower, kale,

cabbage, mustard greens

• Green, red, or chili peppers

• Baked white or sweet potato

• Tomato

5. Dark Green Vegetables (1 or more

servings per day).—The following vegetables

are excellent sources of folic acid,

known to prevent certain birth defects:

• Asparagus • Spinach

• Broccoli • Turnip

• Brussels sprouts • Collard greens

• Green peas • Dark, leafy lettuce

6. Other Fruits and Vegetables (2 or more

servings per day).—Fruits and vegetables

provide vitamin A, vitamin E, other nutrients,

and fiber. Choose a variety of colorful

foods from this group and note that:

• A serving of fruit is one medium piece,

½ C cooked or canned, ¼ C dried, or

½ C pure fruit juice.

What You Should Know About

7. Nutrition During Pregnancy

10/06 The Female Patient grants permission to reproduce this handout for the purposes of patient education.

A downloadable version of this patient handout is also available at: www.femalepatient.com.

PATIENT HANDOUT

Important nutrition

components of a

healthy pregnancy

include a wellbalanced

diet,

proper weight

gain, safe and

appropriate use

of supplements,

avoidance of

alcohol, and safe

food handling.

• A serving of vegetables is one medium piece,

½ C cooked, 1 C raw, ½ C tomato sauce

or juice.

8. Fats (3 or more servings per day).—Fats

contain essential nutrients such as vitamin E.

Some examples of fat-containing foods are:

• Avocado (1/8)

• Cream cheese (1 T)

• Margarine, mayonnaise, butter (1 tsp)

• Olives (5)

• Oil (1 tsp)

• Salad dressing (1 T)

• Sour cream (1 T)

• Nuts and seeds (¼ C)

9. Fluids (8 or more 8-oz servings per day).—

It is important to ensure adequate fluid intake

during pregnancy by drinking healthy beverages

such as:

• Water • Real fruit or vegetable juice

• Soup • Milk

Pregnant women need not completely avoid

other foods, such as sweets. Because these foods

have less nutritional value, however, they should

be eaten in moderation. Artificial sweeteners

are acceptable during pregnancy as they have

not been shown to harm the fetus. Weight loss

or restrictive diets are never advisable during

pregnancy.

10. Vitamin/Mineral Supplements

Most health care providers suggest women

take a prenatal supplement during pregnancy.

In some cases, a woman’s diet may not include

enough of a certain nutrient such as iron or

calcium and additional supplements may be

necessary. Women who follow vegan diets usually

require vitamin B12, vitamin D, and zinc.

Some dietary supplements are not safe during

pregnancy. All pregnant women should discuss

the use of nutritional supplements with their

health care providers.

11. SPECIAL CONCERNS

Alcohol

Pregnant women should avoid alcoholic beverages.

Alcohol has been linked to mental retardation,

learning disabilities, and birth defects.

Caffeine

Studies have not shown that caffeine causes

birth defects, but excessive amounts may

increase the chances of low birth weight babies.

Also, caffeine can be passed into the breast milk

of lactating mothers. It is advisable to moderate

intake of caffeinated products such as coffee,

tea, and some soft drinks.

Food Safety

Pregnant women may be more susceptible to

certain food-borne illnesses. Therefore, it is

best to avoid raw or undercooked meat, poultry,

eggs, and seafood. Also, swordfish, king

mackerel, tilefish, and shark may contain toxic

contaminants and should be avoided. Washing

hands and cooking surfaces, refrigerating

foods promptly, and cooking foods completely

ensures further food safety.

Conclusion

Pregnancy is an especially important time in

a woman’s life to focus on proper health care

and nutrition. The information provided in this

handout is a good place to start. Women with

special health problems or those who need

help implementing a healthy diet should

consult a professional nutritionist.

www.healthypals.co.cc