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Home › Articles › Eating For Two › The Pregnancy Food Guide

The Pregnancy Food Guide

10 Tips to Help Moms-to-be Eat Healthier and Manage Their Weight

By Laura Cone

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"Women definitely think they need to eat for two but are starting to realize weight is an issue now," Veatch says. "Women are more concerned about putting weight on. Pregnancy gives them that license to eat what they want, when they want, but they have to keep it in check."

Handling Nausea
Finally, because women who are pregnant have different concerns, the Pregnancy Food Guide advises women about nausea and vomiting. The guide suggests women stay hydrated by drinking lemonade or ginger tea if they feel nauseated. Don't stop eating if you have been vomiting. Instead try different textures or tastes. Pleasant smells such as orange and lemon peel may reduce nausea, according to the guide.

10 Tips from the Pregnancy Food Guide
  1. Eat smaller meals and snacks to stay energized.
  2. Try to eat every three hours to keep your blood sugar stabilized.
  3. Eat a combination of lean protein, complex carbohydrates and healthful fat to stay satisfied.
  4. Select high-fiber fruits and vegetables.
  5. Eat low-fat dairy products and lean proteins.
  6. Enjoy different textures to keep your food choices interesting.
  7. Don't wait until you are thirsty to drink. Choose water or water flavored with natural juices. Limit carbonated beverages and sweetened drinks such as sports drinks.
  8. Many herbal supplements are not safe during pregnancy. Talk to your OB/GYN before taking an herbal product.
  9. Take 200 to 400 IU of vitamin D and 400 mcg of folic acid. The prenatal vitamin and mineral you take should contain 220 mcg of iodine and not more than 30 mg of iron.
  10. Enjoy healthful food first and plan for occasional treats.

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