Fueling a Healthy Pregnancy

Keeping a healthy lifestyle is especially important when you are pregnant. A well-balanced diet helps meet the special nutritional needs that your baby and your body have during pregnancy.

Add Just Enough Calories

When a woman is pregnant, she might hear, “You’re eating for two now!” Homayara Haque Aziz, MD, an OB-GYN who practices at Adventist HealthCare White Oak Medical Center explained the saying is true to an extent, but you shouldn’t think of pregnancy as a time to eat twice as much.

“If you are a healthy weight and expecting one baby, you typically will not require any extra calories in the first trimester,” Dr. Aziz said. “In the second trimester, you need around an additional 340 calories per day and an additional 450 calories each day in the third trimester.” When adding additional calories to your diet, try to get them from healthy foods, such as fruits, vegetables, whole grains and proteins, and limit junk food and sugary drinks.

Stay Well Hydrated

When you’re expecting, you need more fluids than you did prior to your pregnancy. You should aim for at least 8-12 glasses of fluids each day. “Fluids help play an important role in getting nutrients to your baby,” Dr. Aziz said. “While water is a great source of fluids, you can also try drinking sparkling water, milk, protein drinks or even soup.”

If you’re having trouble getting enough fluids, try carrying a water bottle wherever you go as a reminder to stay hydrated. Adding fruit to your water for flavor also may be a good way to help you increase your fluids.

Take Prenatal Supplements

If you’re pregnant or planning to get pregnant, take prenatal vitamins. Even women with healthy diets can miss out on key nutrients. “Prenatal vitamins are vital for your baby’s development,” Dr. Aziz said.“ They include the appropriate amount of folic acid, iron and calcium to help support a healthy pregnancy.”