BIRTHPARENT RESOURCES -FOOD & NUTRITION

DIET

Maintaining a healthy diet throughout your pregnancy is essential not only to the healthy development of your baby, but will contribute to an easier labor and delivery for you!

In order to get the nutrition you need, you must do more than just increase the amount of food you eat, you must also consider what you eat.

What to Eat

Make sure your diet contains protein, carbohydrates, fats, vitamins, minerals (especially calcium) and plenty of water. Healthy sources of protein include lean meat, cooked fish (no more than two times per week), chicken, beans, peanut butter and tofu.

Good carbohydrate choices include breads, cereals, rice, potatoes, pasta, fruits and vegetables.

For healthy fats try nuts, hard cheeses, dairy products, olive oil (Note: you should limit fat intake to 30% or less of your total daily calorie intake)

Good sources of calcium include milk, cheese, yogurt, salmon (but only 2 times per week) and spinach.

What not to eat

It is also important to steer clear of certain foods. These foods may contain bacteria that can harm your baby and include raw seafood, unpasteurized milk, and soft cheeses.

CAFFEINE

Caffeine can be found in coffee, tea, chocolate and some medications. It is a stimulant and can cause birth defects and complications including low birth weight. You should limit your coffee intake to two cups a day, drink caffeine-free beverages and cut back on your chocolate intake (oh, no!).