INDUSTRY INSIGHT
WOMEN’S HEALTH
SPONSORED CONTENT
Pregnancy Nutrition
Nutrition
Pregnancy
Carly Zuwiala,
Zuwiala, M.D.
M.D.
Carly
P
regnancy is is a a time
time of of physical
physical and
and emotional
emotional changes
changes for for all all
regnancy
women. Being
Being mindful
mindful of of nutrition
nutrition during
during this
this time
time can
can help
help you
you
women.
have
a
healthier
pregnancy
and
healthier
baby.
Though
well-
have a healthier pregnancy and healthier baby. Though well-
meaning relatives
relatives may
may tell tell you
you to to “eat
“eat for for two”
two” and
and stock
stock up up on on ice
ice
meaning
cream,
there’s
much
more
to
pregnancy
nutrition
than
that.
cream, there’s much more to pregnancy nutrition than that.
Maintaining a a healthy
healthy weight
weight during
during pregnancy
pregnancy is is important
important because
because excessive
excessive
Maintaining
weight
gain
can
contribute
to
postpartum
weight
retention.
Of
course,
weight gain can contribute to postpartum weight retention. Of course, a a
healthy pregnancy
pregnancy does
does involve
involve some
some weight
weight gain.
gain. So
So how
how do do you
you know
know when
when
healthy
it’s
too
much?
According
to
the
National
Academy
of
Medicine,
recommended
it’s too much? According to the National Academy of Medicine, recommended
weight gain
gain during
during pregnancy
pregnancy is is 28-40lb
28-40lb for for underweight
underweight women
women (BMI<18.5),
(BMI<18.5),
weight
25-35lb
for
women
of
normal
weight
(BMI
18.5-24.9),
15-25lbs
for
25-35lb for women of normal weight (BMI 18.5-24.9), 15-25lbs for
overweight women
women (BMI
(BMI 25-29.9)
25-29.9) and
and 11-20lbs
11-20lbs for for obese
obese women
women (BMI
(BMI
overweight
>30).
>30).
may be be confusing
confusing knowing
knowing how
how to to maintain
maintain a a healthy
healthy weight
weight during
during
It It may
pregnancy, especially
especially when
when it’s it’s constantly
constantly going
going up.
up. The
The basic
basic guidelines
guidelines for for
pregnancy,
additional
calorie
consumption
are
as
follows:
the
recommended
increased
additional calorie consumption are as follows: the recommended increased
caloric
intake
is
0
calories
in
the
first
trimester,
350
calories
(equivalent
caloric intake is 0 calories in the first trimester, 350 calories (equivalent to to
peanut butter
butter and
and jelly
jelly sandwich)
sandwich) and
and 450
450 additional
additional calories
calories in in the
the third
third
a a peanut
trimester.
If
you’re
not
sure
if
you’re
hitting
your
calorie
goals,
try
tracking
your
trimester. If you’re not sure if you’re hitting your calorie goals, try tracking your
calories for for a a few
few days
days to to determine
determine how
how much
much extra
extra you’re
you’re eating.
eating.
calories
The best
best diet
diet for for a a pregnant
pregnant woman
woman is is one
one full full of of nutritionally
nutritionally diverse
diverse foods.
foods.
The
Protein requirements
requirements increase
increase in in pregnancy
pregnancy for for fetal,
fetal, placental
placental and
and maternal
maternal
Protein
tissue development,
development, so so be be sure
sure to to find
find healthy
healthy ways
ways to to increase
increase this
this nutrient
nutrient
tissue
your diet.
diet. Some
Some great
great sources
sources of of protein
protein are
are lean
lean meats,
meats, fish
fish and
and nuts.
nuts.
in in your
Many women
women are
are wary
wary about
about eating
eating fish
fish during
during pregnancy,
pregnancy, but
but two
two to to three
three
Many
servings of of low-mercury
low-mercury fish
fish per
per week
week is is a a great
great source
source of of protein
protein and
and DHA
DHA
servings
and
omega-3
fats,
which
have
been
shown
to
improve
neurodevelopment
and omega-3 fats, which have been shown to improve neurodevelopment in in
children.
children.
Just like
like there
there are
are healthy
healthy foods
foods you’ll
you’ll want
want to to include
include in in your
your diet,
diet, there
there are
are
Just
also some
some to to avoid.
avoid. Most
Most of of these
these on on the
the “no
“no list”
list” are
are due
due to to their
their increased
increased
also
risk to to cause
cause foodborne
foodborne illnesses.
illnesses. Foods
Foods like
like undercooked/raw
undercooked/raw meat,
meat,
risk
unpasteurized dairy
dairy products,
products, raw
raw sprouts,
sprouts, unwashed
unwashed vegetables,
vegetables, unheated
unheated
unpasteurized
deli
meats
and
raw/undercooked
fish
all
pose
a
risk
for
illnesses
like
listeria
deli meats and raw/undercooked fish all pose a risk for illnesses like listeria
and toxoplasmosis.
toxoplasmosis.
and
addition to to eating
eating healthy,
healthy, one
one important
important aspect
aspect of of prenatal
prenatal nutrition
nutrition is is to to
In In addition
take
a
good
quality
prenatal
vitamin
as
well
as
folic
acid
supplementation.
take a good quality prenatal vitamin as well as folic acid supplementation. It It
has long
long been
been recognized
recognized that
that folic
folic acid
acid supplementation
supplementation decreases
decreases isolated
isolated
has
neural tube
tube defects.
defects. If If you’re
you’re planning
planning to to become
become pregnant,
pregnant, you
you should
should actually
actually
neural
plan
to
start
taking
a
folic
acid
supplement
a
month
before
you
even
become
plan to start taking a folic acid supplement a month before you even become
pregnant. Then
Then continue
continue taking
taking it it throughout
throughout the
the first
first trimester
trimester of of pregnancy.
pregnancy.
pregnant.
stronger and
and healthier
healthier mother
mother results
results in in an an easier
easier and
and more
more enjoyable
enjoyable
A A stronger
pregnancy!
pregnancy!
you have
have any
any questions
questions about
about pregnancy
pregnancy nutrition
nutrition and
and weight
weight management,
management,
If If you
make
an
appointment
today
at
WHS
OB/GYN
Care
at
(724)
225-3640.
make an appointment today at WHS OB/GYN Care at (724) 225-3640.
you need
need more
more information
information or or would
would like
like to to make
make
If If you
appointment, please
please call
call (724)
(724) 225-3640.
225-3640.
an an appointment,
Excellent care
care and
and the
the personal
personal
Excellent
attention every
every woman
woman deserves
deserves
attention
OB/GYN Care
Care
OB/GYN
whs.org/obgyn
whs.org/obgyn
(724) 225-3640
225-3640
(724)
Washington - - McMurray
McMurray - - Waynesburg
Waynesburg - - Cecil
Cecil - - California
California
Washington
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OB/GYN Care
Care
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Washington
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Waynesburg
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California
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Drive
California
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300
Cecil
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(724) 225-3640
225-3640 whs.org/obgyn
whs.org/obgyn
(724)
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communication plus online scheduling.
communication plus online scheduling.
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