May 25, 2007, Newsletter Issue #66: What is a Good Diet for Pregnant Women?

Tip of the Week

If a pregnant woman means "diet" as a way to lose weight, the answer is, it is not advisable. It's OK to lose weight before and after, but not during pregnancy. Weight loss during the first month of pregnancy can harm your baby!



However, the term "diet" is not only about losing weight. It should be about nurturing the mother and the baby. Here are a few basic recommendations.



1. It is recommended that pregnant women have 60 grams of protein a day. You can get this amount from just 1.5 ounces of meat or 1.25 cups of milk. Most women will not need to consciously increase their protein consumption during pregnancy.



Recommended protein foods are: lean meats, poultry, and fish - they are good sources of iron, B vitamins, and trace minerals.



2. The calcium recommendation during pregnancy is 1,000 mg/day for women 19 to 50 years of age, and 1,300 mg/day for teens.



3. The iron need doubles during pregnancy and reaches the doze of 30 mg/day. Foods rich in iron are: red meats, fish and poultry, whole grain, green leafy vegetables, legumes, eggs, and dried fruits.



4. Recent research suggests that taking folic acid before and during early pregnancy can reduce the risk of spina bifida and other neural tube defects in babies. Mothers-to-be should eat plenty of leafy dark-green vegetables, legumes, citrus fruits and juices, peanuts, and whole grains.

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