A Healthy You Means a Healthy Baby

 Things to avoid:

       Alcohol, drugs, and tobacco products

       “Empty” calorie foods like potato chips, soda, fast food (these have little nutritional value)

       Avoid high doses of Vitamin A including liver.

       Fish that contain high levels of mercury: swordfish, shark, king mackerel, tilefish.

       Deli or processed meats (hot dogs) can have bacteria that can make you sick with Listeria.

       Raw sprouts can have salmonella or e-coli bacteria

       Consuming large amounts of ice or craving other non-food items (notify your healthcare provider immediately because this could indicate that you are anemic)

How much weight should I gain?

Overall:

       25-35 lbs if you are already a normal weight

       11-20 lbs if you are overweight

       28-40 lbs if you are underweight

By Trimester:

       2.2-5.5 pounds during your first trimester (weeks 1-12)

       1 lb every week  during your second and third trimester (week 13-40)

Most important nutrients that you need during pregnancy:

      Iron

      Folic Acid

      Protein

      Vitamin C

      Extra Calories

      Water

How much do I need?

Iron-27mg per day

Folic Acid-0.4mg per day

Protein-70-75g a day

Vitamin C-85mg/day

An additional 300 calories per day. (You should already be getting at least 2200 calories a day if you are not pregnant)

Water-Drink at least 8-10 glasses a day

Why do I need these nutrients?

Iron-prevents anemia which is easier to get when you are pregnant. Helps to make sure you have high enough iron levels in your body to combat the blood lost at the birth of your baby.

Folic Acid—Prevents anemia and reduces the chance that your baby will develop spina bifida or other neural tube defects (issues with the spinal cord)

Protein—Helps your baby grow and develop. Babies of mothers who eat enough protein are a healthy weight at birth and usually have less

problems.

Vitamin C-to help you absorb iron from foods better and reduce the risk of anemia.

Extra calories—Needed to meet the extra demands of your baby. Extra calories

prevent you from becoming malnourished.

Water-drinking enough water decreases your risk of dehydration which can cause preterm labor, reduced fluid around the baby, and urinary tract infections.