Pregnancy and Lactation

By: Shana Hudson

During pregnancy

  • Maintain a healthy weight
  • Nutrient status: folate, iron, Vitamin B12, Vitamin A
  • Chronic conditions
  • Substance use

Sample Meal

  • 4 ounces beef sirloin
  • 1 1/2 cup linguini with 1/2 cup of marinara sauce
  • 1 cup of steamed spinach
  • 1 cup of fruit salad
  • glass of club soda

Calorie needs

During pregnancy, you should take in:

1. foods high in protein

2. foods low in fat

3. foods low in sugar (provides empty calories)

4. calcium for child's growth

5. iron for the baby's blood supply

6. folic acid for reducing risk of spina bifida

What do you eat?

During pregnancy, you should eat:

  • 1,800 calories a day during first trimester
  • 2,200 calories a day during second trimester
  • 2,400 calories a day during third trimester

You should have:

  • 9 to 11 servings of bread or pasta because it gives you carbs that turn into energy for the baby
  • 4 to 5 servings of vegetables for a source of vitamin A, C, folic acid & iron
  • 3 to 4 servings of fruit for a source of vitamin A,C, potassium & fiber
  • 3 servings of dairy for a source of protein, calcium
  • 3 servings of meat or fish for a source of vitamin B, protein, iron and zinc