Information about Pregnancy and Nutrition

During pregnancy, your body needs additional energy (calories), protein and other essential nutrients. During the 2nd & 3rd trimesters of pregnancy, women generally need to increase their calories by about 15% (~300 extra kcals/day). Nutrients of particular concern during pregnancy include minerals - such as folate, iron and calcium - and vitamins - Vitamin A and Vitamin C. Including a wide-variety of nutrient-dense foods in your daily diet will help meet your additional nutrient needs.

The nutrient summary represents the average nutrient intake provided by the foods in the 7-day menus, which meet the recommendations for pregnancy (based on a 2200 calorie diet), the DRIs (Daily Reference Intakes), and the new Dietary Guidelines for Americans, 2005.

The menus are also great examples of ways to integrate the new dietary recommendations into your daily meals. Some of the key recommendations are:

• More whole grains such as whole wheat bread & oatmeal; try to have ½ of your grain servings be whole grain. This also helps meet the recommendation for increasing fiber.
• Increased quantity & variety of fruits & vegetables; aim for 5 servings of vegetables/day (including dark leafy greens, orange veggies & legumes) & 4 servings of fruit. Fruits & veggies are also a great source of fiber as well as Vitamin A & Vitamin C!
• More dairy; at least 3 cups/day of low-fat or fat-free milk or dairy products. Dairy products will help you meet your calcium needs.
• Decrease sodium (salt) intake while increasing potassium intake. Limit the amount of salt you add to foods & choose products low in sodium. Fresh produce vs. canned will provide lots of potassium without the added salt. Dairy products are also an excellent source of potassium. Controlling sodium may help control blood pressure.
• Limit saturated fat intake to less than 10% of calories. Limiting saturated fats is one way that may help decrease risk of heart disease.

The sample menus are rich in whole grains, fruits, vegetables, & dairy products and provide an array of nutrients. Menu items followed by an * correspond to quick & easy recipes!