Prenatal Nutrition Basics
In pregnancy, women require an extra 300–350 calories above their normal daily intake to meet the needs of their growing baby. The quality of those calories is particularly important; your developing child requires an extra boost of a variety of vitamins and minerals. (See the Recommended Daily Allowance, or RDA, chart on p. 98.) Most of these nutrients are best served through your regular diet. Start making it a habit to check nutrition labels in the grocery store and invest in a good pocket-sized nutrition guide to help you choose produce and other unlabeled items. However, you will probably require a supplement to meet your iron needs, which double in pregnancy (to 30 mg daily).
The USDA's “My Pyramid Plan” can help you establish a healthy daily dietary routine based on your height, weight, and level of regular physical activity. The table below outlines the amount of food from each food group that should be a part of your daily diet.
Daily Servings |
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Bread, Cereal, Rice, and Pasta Group |
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Fruit Group |
2 cups |
Fresh fruits are best. |
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group |
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Choose low-fat and fat free. If you are lactose intolerant, take a calcium supplement. |
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Have a mix of orange and dark green veggies and dried beans and peas. |
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Healthy fats come from fish, nuts, and vegetable oils. |
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