Pregnancy Diet_ Foods To Eat While Pregnant

Prévia do material em texto

08/03/2020 Pregnancy Diet: Foods To Eat While Pregnant
https://my.clevelandclinic.org/health/articles/12593-pregnancy-nutrition 1/16
Pregnancy: Nutrition
This guide will help you choose the most healthful foods for you and your baby.
Congratulations! You are now eating for you and your baby. While there are 2 of you now, you only need to
increase your calorie intake by 500 calories. This guide will help you choose a variety of healthy foods for you
and your baby to get all the nutrients you need.
What foods should I eat?
You will need an additional 200 to 300 extra calories from nutrient-dense foods such as lean meats, low fat
dairy, fruits, vegetables and whole grain products. It will be important to carefully consider the foods you
consume during your pregnancy. This is a time to eat more foods that are nutrient-dense, and fewer sweets and
treats. Eat a variety of foods. Use the website www.choosemyplate.gov as a guide to choose the amounts of
foods in each food group.
Ad
https://my.clevelandclinic.org/
https://my.clevelandclinic.org/search
08/03/2020 Pregnancy Diet: Foods To Eat While Pregnant
https://my.clevelandclinic.org/health/articles/12593-pregnancy-nutrition 2/16
Cleveland Clinic is a non-pro�t academic medical center.
Advertising on our site helps support our mission. We do not
endorse non-Cleveland Clinic products or services. Policy
Daily guidelines for eating healthy during pregnancy
Calcium: Calcium is needed in the body to build strong bones and teeth. Calcium also allows the blood to clot
normally, nerves to function properly, and the heart to beat normally. The American College of Obstetricians
and Gynecologists (ACOG) recommends 1,000 milligrams (mg) per day for pregnant and lactating
(breastfeeding) women. Women 19 years or younger need 1,300 mg a day. Eat or drink 4 servings of dairy
products or foods rich in calcium. Dairy products are the best source of calcium. Other sources of calcium
are dark, leafy greens, forti�ed cereal, breads, �sh, forti�ed orange juices, almonds and sesame seeds.
Folic acid: Folic acid is used to make the extra blood your body needs during pregnancy. ACOG and the
March of Dimes recommend 400 micrograms (mcg) per day for pregnant women. This amount is included in
your prenatal vitamins. The March of Dimes suggests that 70% of all neural tube defects can be avoided with
appropriate folic acid intake. Some women are at an increased risk for having a baby with an open neural
tube defect (including but not limited to women with a family history of spina bi�da, women on anti-epileptic
medication, etc.). ACOG recommends additional folic acid for women at an increased risk for neural tube
ADVERTISEMENT
Ad
https://health.clevelandclinic.org/advertising
https://my.clevelandclinic.org/health/articles/good-nutrition-during-pregnancy-for-you-and-your-baby
https://my.clevelandclinic.org/health/articles/breastfeeding-for-a-lifetime-of-good-health
https://my.clevelandclinic.org/health/articles/prenatal-vitamins
https://my.clevelandclinic.org/health/articles/spina-bifida-in-adults
08/03/2020 Pregnancy Diet: Foods To Eat While Pregnant
https://my.clevelandclinic.org/health/articles/12593-pregnancy-nutrition 3/16
defect. Your doctor can discuss this with you and in some instances, refer you for genetic counseling to
discuss further. Foods rich in folic acid include lentils, kidney beans, green leafy vegetables (spinach,
romaine lettuce, kale, and broccoli), citrus fruits, nuts and beans. Folic acid is also added as a supplement to
certain foods such as forti�ed breads, cereal, pasta, rice, and �ours.
Iron: Iron is an important part of red blood cells, which carry oxygen through the body. Iron will help you build
resistance to stress and disease, as well as help you avoid tiredness, weakness, irritability, and depression.
ACOG recommends you receive 27 total mg of iron a day between food and your prenatal vitamin. Good
sources include whole grain products, lean beef and pork, dried fruit and beans, sardines and green leafy
vegetables.
Vitamin A: ACOG recommends you receive 770 mcg of Vitamin A daily. Foods rich in Vitamin A are leafy
green vegetables, deep yellow or orange vegetables (e.g., carrots or sweet potatoes), milk, and liver.
Daily recommendations: Include 2 to 3 servings of vegetables, 2 servings of fruits, at least 3 servings of
whole grain bread, cereals, pasta, 2 to 3 servings of lean protein (e.g., meat, �sh, and poultry).
Vitamin D: Vitamin D works with calcium to help the baby’s bones and teeth develop. It also is essential for
healthy skin and eyesight. All women, including those who are pregnant, need 600 international units of
vitamin D a day. Good sources are milk forti�ed with vitamin D and fatty �sh such as salmon. Exposure to
sunlight also converts a chemical in the skin to vitamin D.
DHA: The American College of Obstetricians and Gynecologists (ACOG), recommends pregnant and lactating
women should aim for an average daily intake of at least 200 mg docosahexaenoic acid (DHA) a day in
Ad
https://my.clevelandclinic.org/health/articles/good-nutrition-during-pregnancy-for-you-and-your-baby
https://my.clevelandclinic.org/health/articles/depression-after-the-birth-of-a-child-or-pregnancy-loss
https://my.clevelandclinic.org/health/articles/the-role-of-vitamin-d-in-your-health
08/03/2020 Pregnancy Diet: Foods To Eat While Pregnant
https://my.clevelandclinic.org/health/articles/12593-pregnancy-nutrition 4/16
addition to your prenatal vitamins. Prenatal vitamins, as well as DHA, can be purchased over-the-counter or
with a prescription.
Protein: Protein is an important nutrient needed for growth and development. Protein is needed for energy
and to build and repair different parts of your body, especially brain, muscle and blood. A pregnant woman
needs additional protein for her baby's growth. Each person needs different amounts of protein depending on
their size. A woman weighing 150 pounds needs 75 grams of protein every day. (To estimate, use your pre-
pregnant weight and divide by 2.) Choose a variety of protein-rich foods, which include seafood, lean meat
and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds. Use labels on packaged food
to determine how many grams of protein each food provides.
Avoid alcohol: Alcohol has been linked with premature delivery and low birth weight babies, as well as Fetal
Alcohol Syndrome.
Caffeine: It is recommended to limit your caffeine intake. You may choose: two 5-ounce cups of coffee, three
5-ounce cups of tea, or two 12-ounce glasses of caffeinated soda.
Eat salty foods in moderation. Salt causes your body to retain water and could lead to an elevation in your
blood pressure.
Do not diet! Even if you are overweight, your pregnancy is not an acceptable time to lose weight. You or your
baby could be missing essential nutrients for good growth.
Are there foods that are harmful to eat during pregnancy?
Ad
https://my.clevelandclinic.org/health/articles/alcoholism
https://my.clevelandclinic.org/health/articles/caffeine-tips-for-breaking-habit
08/03/2020 Pregnancy Diet: Foods To Eat While Pregnant
https://my.clevelandclinic.org/health/articles/12593-pregnancy-nutrition 5/16
There are speci�c foods that you will want to avoid during your pregnancy. Hormonal changes during pregnancy
can have a negative effect on your immune system and put you at greater risk for contracting a foodborne
illness. The Centers for Disease Control and Prevention (CDC), has found that contracting the foodborne illness
Listeria during pregnancy can cause premature delivery, miscarriage, and even fetal death. Pregnant women are
20 times more likely to contract Listeria.
You can decrease your chances of contracting Listeria by using caution with hot dogs, luncheon meats, cold
cuts, or other deli meats (e.g., bologna), or fermented or dry sausages unless they are heated to an internal
temperature of 165°F or until steaming hot just before serving.
Avoid getting �uid from hot dog and lunch meat packageson other foods, utensils, and food preparation
surfaces, and wash hands after handling hot dogs, luncheon meats, and deli meats.
Do not eat soft cheese such as feta, queso blanco, queso fresco, brie, Camembert, blue-veined, or panela
(queso panela) unless it is labeled as made with pasteurized milk. Make sure the label says, "MADE WITH
PASTEURIZED MILK.”
Pay attention to labels. Do not eat refrigerated pâté or meat spreads from a deli or meat counter or from the
refrigerated section of a store. Foods that do not need refrigeration, like canned or shelf-stable pâté and meat
spreads, are safe to eat. Refrigerate after opening.
Other foods that are more likely to cause foodborne illnesses include sushi, rare or undercooked meats and
poultry (chicken), beef, raw eggs, Caesar dressing, and mayonnaise. For more information on Listeria, go to
the CDC.
Ad
https://my.clevelandclinic.org/health/articles/nutrition-basics-for-cchs-diabetes-guide
08/03/2020 Pregnancy Diet: Foods To Eat While Pregnant
https://my.clevelandclinic.org/health/articles/12593-pregnancy-nutrition 6/16
Another food of concern for pregnant women is �sh. Although �sh is a low-fat, healthful protein choice, there
are certain �sh that have elevated levels of methyl mercury or Polychlorinated Biphenyls (PCBs), a pollutant in
the environment.
Consuming �sh with high levels of methyl mercury during pregnancy has been associated with brain damage
and developmental delay for babies.
Eating identi�ed safe �sh 1 time a week is safe for pregnant women.
The March of Dimes recommends pregnant women should avoid all raw and seared �sh. Raw �sh includes
sushi and sashimi, undercooked �n�sh, and undercooked shell�sh (such as undercooked oysters, clams,
mussels, and scallops).
Avoid shark, sword�sh, king mackerel, and tile�sh even when cooked as they have higher levels of mercury.
The March of Dimes cautions against eating �sh that may contain higher levels of PCBs. Fish in this category
include blue�sh, bass, freshwater salmon, pike, trout, and walleye.
For more information on safe �sh, go to the CDC or the March of Dimes.
How much weight should I gain?
Gaining the right amount of weight during pregnancy by eating a balanced diet is a good sign that your baby is
getting all of the nutrients he or she needs and is growing at a healthy rate.
Ad
08/03/2020 Pregnancy Diet: Foods To Eat While Pregnant
https://my.clevelandclinic.org/health/articles/12593-pregnancy-nutrition 7/16
Weight gain should be slow and gradual. In general, you should gain about 2 to 4 pounds during your �rst 3
months of pregnancy and 1 pound a week for the remainder of the pregnancy. A woman of average weight
before pregnancy can expect to gain 15 to 35 pounds during the pregnancy. You may need to gain more or less
depending on whether you are underweight or overweight when you get pregnant. Recommendations also differ
if you are carrying more than 1 baby.
Where does all the weight go?
Baby, 6-8 pounds
Placenta, 2-3 pounds
Amniotic �uid, 2-3 pounds
Breast tissue, 0-3 pounds
Blood supply, 3-4 pounds
Fat stores for delivery and breastfeeding (remainder of weight)
Uterus increase, 2-5 pounds
TOTAL: 15 -35 pounds
What if I am gaining too much weight?
Ad
08/03/2020 Pregnancy Diet: Foods To Eat While Pregnant
https://my.clevelandclinic.org/health/articles/12593-pregnancy-nutrition 8/16
Try to get your weight back on track. Don't consider losing weight or stopping weight gain altogether. You should
try to slow your weight gain to recommended amounts, depending on your trimester. During the �rst trimester,
you should gain 2 to 4 pounds total; during the second and third trimester, you should gain 1 pound per week.
Consider trying these diet changes to gain weight more slowly:
Eat the appropriate portion size and avoid second helpings.
Choose low-fat dairy products.
Exercise; consider walking or swimming on most if not all days.
Use low-fat cooking methods.
Limit sweets and high-calorie snacks.
Limit sweet and sugary drinks.
What if I am not gaining enough weight?
Every woman is different and not everyone will gain at the same rate. You should talk to your doctor if you are
concerned that you are not gaining enough. Weight gain can be hindered by nausea and morning sickness.
Excessive vomiting can be a symptom of hyperemesis gravidarum, which you should discuss with your doctor.
Consider trying these diet changes to gain weight within appropriate ranges:
Eat more frequently. Try eating 5 to 6 times per day.
Ad
08/03/2020 Pregnancy Diet: Foods To Eat While Pregnant
https://my.clevelandclinic.org/health/articles/12593-pregnancy-nutrition 9/16
Choose nutrient and calorically dense foods such as dried fruit, nuts, crackers with peanut butter, and ice
cream.
Add a little extra cheese, honey, margarine, or sugar to the foods you are eating.
What can I eat if I am not feeling well?
Pregnancy symptoms vary. Some women may have di�culty with morning sickness, diarrhea, or constipation.
Here are a few suggestions on how to deal with these symptoms.
Morning sickness: For morning sickness, try eating crackers, cereal, or pretzels before you get out of bed. Eat
small meals more frequently throughout the day. Avoid fatty, fried foods.
Constipation: Increase your �ber intake by eating high �ber cereal and fresh fruits and vegetables. Also, make
sure you are drinking plenty of water—at least 10-12 glasses per day.
Diarrhea: Increase your intake of foods containing pectin and gum �ber to help absorb excess water. Good
choices include applesauce, bananas, white rice, oatmeal, and re�ned wheat bread.
Heartburn: Eat small, frequent meals throughout the day, eat slowly and chew thoroughly, avoid spicy or rich
foods, and caffeine. Do not drink a lot of �uids with your meal, drink �uids in between meals. Try not to lie
down after eating a meal, and keep your head elevated when lying down.
Are cravings normal?
Ad
https://my.clevelandclinic.org/health/articles/am-i-pregnant
https://my.clevelandclinic.org/health/articles/diarrhea
https://my.clevelandclinic.org/health/articles/constipation
https://my.clevelandclinic.org/health/articles/gastroesophogeal-reflux-disease-gerd
08/03/2020 Pregnancy Diet: Foods To Eat While Pregnant
https://my.clevelandclinic.org/health/articles/12593-pregnancy-nutrition 10/16
Many women will have food cravings during pregnancy, but there are others who do not. If you have food
cravings, it's okay to indulge as long as it �ts into a healthy diet and does not occur too often.
If you are craving non-food items such as ice, laundry detergent, dirt, clay, ashes, or paint chips, you may have a
condition known as pica. You should discuss this with your doctor immediately. Eating non-food items can be
harmful to you and your baby and may be a sign of a nutritional de�ciency such as iron de�ciency.
SHARE 
Last reviewed by a Cleveland Clinic medical professional on 01/01/2018.
Get useful, helpful and relevant health + wellness
information
ENEWS
References
Ad
https://my.clevelandclinic.org/health/articles/anemia
mailto:?subject=Cleveland%20Clinic%20-%20*&body=http://my.clevelandclinic.org/health/articles/12593-pregnancy-nutrition
https://my.clevelandclinic.org/health/articles/12593-pregnancy-nutrition?view=print
08/03/2020 Pregnancy Diet: Foods To Eat While Pregnant
https://my.clevelandclinic.org/health/articles/12593-pregnancy-nutrition 11/16
Enter your email
Related Institutes & Services
Ob/Gyn & Women's Health Institute
Find the latest information on Women’s Health, including the use of minimally invasive surgical techniques, treatments for infertility, menstrual
disorders, urogynecology and pelvic �oor disorders, menopause and more.
Cleveland Clinic Children's
Cleveland Clinic Children's is dedicated to the medical, surgical and rehabilitative care of infants, children and adolescents.
Related Health Information
Am I Pregnant?
Calculating Your Estimated Due Date
Expecting Twins or Triplets
SIGN UP!
Ad
https://my.clevelandclinic.org/departments/obgyn-womens-healthhttps://my.clevelandclinic.org/pediatrics
https://my.clevelandclinic.org/health/articles/am-i-pregnant
https://my.clevelandclinic.org/health/articles/calculating-your-estimated-due-date
https://my.clevelandclinic.org/health/articles/expecting-twins-or-triplets
08/03/2020 Pregnancy Diet: Foods To Eat While Pregnant
https://my.clevelandclinic.org/health/articles/12593-pregnancy-nutrition 12/16
Fetal Development: Stages of Growth
Pregnancy and Bladder Control
Healthy Pregnancy Guide
Pregnancy Resources
Preparing Children for the Birth of a Brother or Sister
Sexually Transmitted Diseases and Pregnancy
Welcome to the Second Trimester
Related Health Information
Good Nutrition During Pregnancy for You and Your Baby
Nutrition During Pregnancy for Vegetarians
Prenatal Vitamins
Ad
https://my.clevelandclinic.org/health/articles/fetal-development-stages-of-growth
https://my.clevelandclinic.org/health/articles/pregnancy-and-bladder-control
https://my.clevelandclinic.org/health/articles/healthy-pregnancy-guide
https://my.clevelandclinic.org/health/articles/pregnancy-resources
https://my.clevelandclinic.org/health/articles/preparing-children-for-the-birth-of-brother-sister
https://my.clevelandclinic.org/health/articles/sexually-transmitted-diseases-and-pregnancy
https://my.clevelandclinic.org/health/articles/welcome-to-the-second-trimester
https://my.clevelandclinic.org/health/articles/good-nutrition-during-pregnancy-for-you-and-your-baby
https://my.clevelandclinic.org/health/articles/nutrition-during-pregnancy-for-vegetarians
https://my.clevelandclinic.org/health/articles/prenatal-vitamins
08/03/2020 Pregnancy Diet: Foods To Eat While Pregnant
https://my.clevelandclinic.org/health/articles/12593-pregnancy-nutrition 13/16
More health news + info
What Help Is Available for Low Sex Drive in Women? How to Find Relief for Hot Flashes at Night
Ad
https://health.clevelandclinic.org/what-help-is-available-for-low-sex-drive-in-women/
https://health.clevelandclinic.org/what-help-is-available-for-low-sex-drive-in-women/
https://health.clevelandclinic.org/how-to-find-relief-for-hot-flashes-at-night/
https://health.clevelandclinic.org/how-to-find-relief-for-hot-flashes-at-night/
08/03/2020 Pregnancy Diet: Foods To Eat While Pregnant
https://my.clevelandclinic.org/health/articles/12593-pregnancy-nutrition 14/16
APPOINTMENTS & ACCESS
CONTACT US
Can PCOS Cause Weight Gain? How to Decode Your Vaginal Discharge
S H O W M O R E
Ad
https://my.clevelandclinic.org/patients/information/access
https://my.clevelandclinic.org/help
https://health.clevelandclinic.org/can-polycystic-ovary-syndrome-make-gain-weight/
https://health.clevelandclinic.org/can-polycystic-ovary-syndrome-make-gain-weight/
https://health.clevelandclinic.org/vaginal-discharge-mean/
https://health.clevelandclinic.org/vaginal-discharge-mean/
08/03/2020 Pregnancy Diet: Foods To Eat While Pregnant
https://my.clevelandclinic.org/health/articles/12593-pregnancy-nutrition 15/16
Actions
Appointments & Access
Pay Your Bill
Financial Assistance
Accepted Insurance
Make a Donation
Refer a Patient
Phone Directory
Events Calendar
Blog, News & Mobile Apps
Consult QD
Health Essentials
Newsroom
Mobile Apps
About Cleveland Clinic
About Us
Locations
Quality & Patient Safety
O�ce of Diversity & Inclusion
Patient Experience
Research & Innovations
Community Commitment
Site Information & Policies
Send Us Feedback
Site Map
About this Website
Copyright, Reprint & Licensing
Website Terms of Use
Privacy Policy
Notice of Privacy Practices
 
Ad
https://my.clevelandclinic.org/patients/information/access
https://my.clevelandclinic.org/patients/billing-finance/myaccount-online-bill-pay
https://my.clevelandclinic.org/patients/billing-finance/financial-assistance
https://my.clevelandclinic.org/patients/accepted-insurance
http://giving.clevelandclinic.org/
http://my.clevelandclinic.org/professionals/referring
https://my.clevelandclinic.org/about/contact/phone-directory
https://events.clevelandclinic.org/
http://consultqd.clevelandclinic.org/
http://health.clevelandclinic.org/
http://newsroom.clevelandclinic.org/
http://my.clevelandclinic.org/mobile-apps
https://my.clevelandclinic.org/about
https://my.clevelandclinic.org/locations
https://my.clevelandclinic.org/departments/patient-experience/depts/quality-patient-safety
https://my.clevelandclinic.org/about/community/diversity
https://my.clevelandclinic.org/departments/patient-experience/depts/office-patient-experience
http://my.clevelandclinic.org/research
https://my.clevelandclinic.org/about/community
https://my.clevelandclinic.org/webcontact/webmail
https://my.clevelandclinic.org/about/website/site-map
https://my.clevelandclinic.org/about/website
https://my.clevelandclinic.org/about/website/reprints-licensing
https://my.clevelandclinic.org/about/website/terms-of-use
https://my.clevelandclinic.org/about/website/privacy-security
https://my.clevelandclinic.org/about/website/privacy-practices
https://www.facebook.com/ClevelandClinic
https://twitter.com/clevelandclinic
https://www.youtube.com/user/clevelandclinic
https://www.instagram.com/clevelandclinic/
https://www.linkedin.com/company/cleveland-clinic
https://www.pinterest.com/clevelandclinic/
http://www.snapchat.com/add/clevelandclinic
08/03/2020 Pregnancy Diet: Foods To Eat While Pregnant
https://my.clevelandclinic.org/health/articles/12593-pregnancy-nutrition 16/16
Careers
For Employees
Resources for Medical Professionals
Non-Discrimination Notice
Ad
http://jobs.clevelandclinic.org/
https://my.clevelandclinic.org/about/for-employees
https://my.clevelandclinic.org/professionals
https://my.clevelandclinic.org/about/website/non-discrimination-notice