Dietary Needs for Pre/Post Natal


Pregnancy and Weight Gain

Pregnant women should gain around 30 pounds throughout your pregnancy. Women should gain 1 to 5 pounds during the first trimester. Throughout the remainder, women should gain around 1 pound every week.

MyPlate Recommendations throughout Pregnancy

  • Pregnant women have a higher need for vitamins and minerals.
  • You should eat foods that are low in "empty calories".
  • Women should take prenatal vitamin and mineral supplements.
  • Supplements do not replace all nutrients, nothing beats a healthy diet.
  • Do not smoke or drink while pregnant.

Foods to AVOID

  • Avoid seafood and especially sushi. The bigger and older the fish are, the more likely they are to carry mercury.
  • Avoid undercooked meat or eggs. Pregnancy allows for women to have an increased risk of bacterial food poisoning.
  • Avoid unpasteurized foods. These products can lead to foodborne illnesses.
  • Avoid unwashed fruits or vegetables. Wash your fruits and vegetables to eliminate harmful bacteria.
  • Avoid a lot of caffeine. Caffeine makes your baby have a higher heart rate by crossing the placenta.
  • Avoid smoking and drinking alcohol. Drinking and smoking increases the chance of a miscarriage or stillbirth.

Critical Vitamins and Minerals your Baby NEEDS

  • Vitamins A, C, D, and E.
  • B1, B2, B3, and B6.
  • Folate
  • Calcium
  • Iron
  • Protein
  • Zinc

By: Julie Barbalas