April 16, 2010, Newsletter Issue #218: Well-Balanced Nutrition During Pregnancy
Tip of the Week
Good nutrition is always important, but when you’re growing a new life inside of you, it becomes even more essential. To ensure a smooth pregnancy, a successful delivery, and a healthy baby, do your best to consume a well-balanced diet with a variety of foods from each of the recommended groups.
Most obstetrical dieticians recommend striving for the following balance each day:
• 3-5 servings of vegetables
• 2-4 servings of fruit
• 6 or more servings of grains, bread, rice, pasta, or other starches
• 2 servings of cheese, yogurt, milk, or other dairy products
• 2-3 servings of lean meats, fish, poultry, eggs, beans, or nuts
• At least 64 ounces of water, juice, or milk
When choosing your fare, try to select foods high in iron, calcium, and protein. Be sure to get the recommended daily dose of fiber, which helps to regulate the digestive system and ward off the constipation that can often plague pregnant women. Most doctors recommend avoiding fish with high levels of mercury. Above all, balance is key—by diversifying your diet into the right buckets, you’ll be effectively providing your baby with the right proportions of vitamins and minerals.
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