Pickaway Health Services

Pickaway Health Services & Berger Maternity Center
Prenatal Information -- Nutrition

What should I eat?

Pregnant women should eat a balanced diet including grains, vegetables, fruits, milk, meat & beans. The food guide pyramid is a great outline of what a well balanced diet looks like. A pregnant woman only needs about 300 extra calories more than usual. You can calculate your daily caloric needs at www.mypyramid.gov.

In addition to a balanced diet, pregnant women need to drink at least 6-8 glasses of water each day. Plenty of water is necessary to help prevent preterm labor and other problems. Pregnant women need to drink half their body weight in ounces every day.

Constipated? Some foods help with constipation.
Eating foods that have a lot of fiber and drinking a lot of water will help prevent constipation. Foods that have a lot of fiber include fruits, vegetables, whole grain breads, and bran cereals. Prune juice may also help.

Morning sickness?
Eating foods that are low in fat, especially grains, may help prevent morning sickness. Snacks such as dry toast, crackers, cereal, ginger snaps, and ginger ale are highly recommended. You may find it helpful to keep crackers by your bed and eat a couple crackers before you get out of bed in the morning. Also, eating small frequent meals is a must.

Folic Acid
Folic acid has been shown to help prevent certain birth defects called neural tube defects. Women who are pregnant as well as those trying to become pregnant should eat foods rich in folic acid and take vitamins containing folic acid. Foods that contain folic acid include: dark, leafy green vegetables, whole grain breads and cereals, and orange juice. You also need to take a prenatal vitamin everyday to make sure you get enough folic acid to prevent these birth defects.

Iron
The unborn baby gets iron from his or her mother, which can leave mommy without as much iron as she needs. Mothers-to-be must consume an iron rich diet and take a prenatal vitamin that contains iron. Foods that contain iron include: beef liver, beef, liverwurst, lima beans, peas, spinach, prunes, dates, egg noodles, kidney beans, baked beans, and peanuts.

What to avoid

Fish
Do not eat swordfish, shark, or marlin because they could contain mercury. Do not eat more than 1 can of tuna per week. Freshwater fish can contain toxins that are found in the fat, so eat only low fat fish and trim off excess fat and skin before you eat it.

Unpasteurized cheese
Do not eat unpasteurized cheeses. These cheeses are soft cheeses such as brie, camembert, and feta. These cheeses may contain bacteria which can make you sick.

Raw eggs
Do not eat raw eggs or foods containing raw eggs such as cookie dough. Raw eggs may contain bacteria.

Undercooked meat
All meats should be cooked through to prevent bacteria and illness.

Alcohol
Alcohol use during pregnancy may lead to fetal alcohol syndrome (FAS). (Lowdermilk & Perry, 2003) FAS is the leading cause of mental retardation. FAS can also cause low birth weight, facial deformities, problems with the heart, kidneys, liver, and a poor immune system. Children born with FAS will have many problems as they grow including: Slow learning, attention problems, poor memory, poor coordination, and many infections.

Researchers have not found a risk free level of alcohol.
Pregnant women should never consume any alcohol.

Smoking
Risks:
1. Miscarriage
2. Sudden Infant Death Syndrome (SIDS)
3. Tubal pregnancy -- a life threatening problem for Mothers
4. Preterm birth
5. Premature rupture of membranes
6. Abrupted placenta
7. Infection of the uterus
8. Low birth weight
(Lowdermilk, Perry, & Bobak, 2000)

Cigarette smoking is a major cause of death and disease including heart disease, cancer (especially lung and cervical cancers), chronic lung disease, and overall poor health. The average smoker shortens his or her life by 6 to 8 years. (Lowdermilk, Perry, & Bobak, 2000)

Smoking constricts blood vessels and replaces the oxygen in your blood with carbon monoxide. This leads to poor oxygen flow and poor nutrition to your unborn baby. Your baby may become malnourished and may even be deprived of the amount of oxygen necessary to survive.

Caffeine
The food and Drug Administration recommends that pregnant women limit their intake of caffeine to 300 mg per day. That is equal to about 3 cups of coffee or soda.

What contains caffeine?

Coffee -- approximately 150 mg per 8 ounce serving
Tea -- approximately 40 mg per 8 ounce serving
Many sodas -- check the label for caffeine amount and serving size
Chocolate -- approximately 15 mg per ounce

Caffeine is a stimulant that can cause anxiety and sleep problems. It can also make existing heart arrhythmias worse. Excess caffeine intake has been associated with decreased birth weight in newborns.

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