|
|
| Pregnant |
| Q. |
How much weight should I gain during my pregnancy? |
| A. |
The amount of weight you should gain depends on your weight before pregnancy. If you were underweight, you should gain more. If you were overweight, you should gain less, but still gain some weight for the health of the baby. No matter the amount of weight gain needed, it should be slow and steady. Current recommendations for weight gain are: |
|
Underweight |
28 – 40 pounds |
|
Normal Weight |
25 – 35 pounds |
|
20% Overweight |
15 – 20 pounds |
|
35% Overweight |
10 – 15 pounds |
|
Twins |
35 – 45 pounds |
|
|
| Q. |
What should I be eating during my pregnancy? |
| A. |
It is always important to eat a balanced diet, but especially when a woman is pregnant or breastfeeding. To ensure your diet is adequate, simply follow the food guide pyramid. Remember, those with less weight to gain, need to eat closer to the lower end on number of servings. |
|
|
| Pregnancy |
| Food
Group |
Number
of Daily Servings Needed |
Portion
Size |
| Milk |
4 |
8 ounces; 1 ½ oz cheese; 1 cup yogurt;
1 ½ cups cottage cheese |
| Meat
and Meat Alternatives |
3 |
2-3 ounces; 2 eggs; ¾ -1 cup dried beans;
4 Tbsp peanut butter |
| Fruit |
2-4 |
¾
cup juice; ½ cup canned, fresh, or frozen
fruit; ¼ cup dried fruit |
| Vegetables |
3-5 |
½
cup cooked or can vegetable; 1 cup raw
vegetable; ¾ cup juice |
| Breads
and Cereals |
6-11 |
1
slice bread, muffin, pancake, biscuit or
waffle; ¾ cup cereal; ½ cup rice/ pasta |
| Fats,
Oils and Sweets |
Use
Sparingly |
1tsp
butter, mayonnaise; 2 Tbsp regular sour
cream; 1 Tbsp regular cream cheese |
|
|
|
| Q. |
How often do I need to eat while I am pregnant? |
| A. |
While you are pregnant, we encourage a mom-to-be to eat 3 meals a day plus 2 to 3 snacks. Snacks will help you be able to get all the needed number of servings you need from each group and will help you from feeling hungry between meals. Also, be sure to get in 8 glasses of water each day (1 glass = 8 ounces). |
|
|
| Q. |
Do I need to take a prenatal vitamin? |
| A. |
Yes! Prenatal vitamins help to ensure that your body is receiving all the nutrients it needs each day. Since some days you may feel like eating more or less than others, or your food choices might be a little lacking in a certain nutrient, vitamins help you to meet all your needs during this special time of development. Prenatal vitamins are designed to ensure that the demands of both baby and your body are met. |
|
|
| Q. |
Can I exercise during pregnancy? |
| A. |
Although strenuous exercise is not recommended during pregnancy, some forms of light activity are usually acceptable. It is recommended that you discuss the level of activity that is right for you and your pregnancy with your doctor. |
|
|
| Postpartum |
| Q. |
What do I eat now that I am breastfeeding? |
| A. |
Like pregnancy, breastfeeding also requires a few additional calories compared to normal expected intake. While breastfeeding, it is recommended to eat a balanced diet following the food guide pyramid. By eating a well balanced diet, you can be sure that you are getting in all the nutrients and calories you need to stay healthy while your body makes the best food possible for your baby. By eating a wide variety from all food groups, your baby will get to experience and taste each food through your breast milk. It is also very important to drink plenty of fluids while you are breastfeeding. |
|
|
| Breastfeeding |
| Food
Group |
Number
of Daily Servings Needed |
Portion
Size |
| Milk |
4 |
8 ounces; 1 ½ oz cheese; 1 cup yogurt;
1 ½ cups cottage cheese |
| Meat
and Meat Alternatives |
3 |
2-3
ounces; 2 eggs; ¾ -1 cup dried beans;
4
Tbsp peanut butter |
| Fruit |
2-4 |
¾ cup juice; ½ cup canned, fresh, or frozen fruit; ¼ cup dried fruit |
| Vegetables |
3-5 |
½ cup cooked or can vegetable; 1 cup raw vegetable; ¾ cup juice |
| Breads and Cereals |
6-11 |
1 slice bread, muffin, pancake, biscuit or waffle; ¾ cup cereal; ½ cup rice/ pasta |
| Fats,
Oils, and Sweets |
Use
Sparingly |
1tsp
butter, mayonnaise; 2 Tbsp regular sour
cream; 1 Tbsp regular cream cheese |
|
|
|
| Q. |
What do I need to eat now that I am no longer pregnant? |
| Postpartum |
| Food
Group |
Number
of Daily Servings Needed |
Portion
Size |
| Milk |
2-3 |
8 ounces; 1 ½ oz cheese; 1 cup yogurt;
1 ½ cups cottage cheese |
| Meat
and Meat Alternatives |
2 |
2-3
ounces; 2 eggs; ¾ -1 cup dried beans;
4
Tbsp peanut butter |
| Fruit |
2-4 |
¾ cup juice; ½ cup canned, fresh, or frozen fruit; ¼ cup dried fruit |
| Vegetables |
3-5 |
½
cup cooked or can vegetable; 1 cup raw
vegetable; ¾ cup juice |
| Breads
and Cereals |
6-11 |
1 slice bread, muffin, pancake, biscuit or waffle; ¾ cup cereal; ½ cup rice/ pasta |
| Fats,
Oils, and Sweets |
Use
Sparingly |
1tsp butter, mayonnaise; 2 Tbsp regular sour cream; 1 Tbsp regular cream cheese |
|
