Denver Doula Articles - What Am I Supposed To Eat?
The entire idea is to eat nutritionally packed foods and cut the empty calories that don’t do anything for you other than make your taste-buds sing for a minute. The trick is to get into the kitchen and find nutritionally packed foods that also make your taste-buds sing. This is only a general guide. As always, check with your doctor before making any major changes. This list is assuming that you are not vegan, vegetarian, diabetic, overweight, underweight, or have a large list of allergies. This general guide is for someone who does not have dietary restrictions, has no significant health issues, is moderately active, and is of a healthy weight. FYI: Quenchers are water, fruit juice without any sweeteners, or milk – not soda of any kind, coffee, or tea of any kind.
| The Pre-Pregnancy Diet | Servings Per Day |
|---|---|
| Calorie Intake Goal Per Day | 2000-2200 (depending on activity level) |
| Calcium Rich Foods | 2 |
| Vegetables (at least 2 folic acid rich) | 5 |
| Fruits (at least 2 vitamin C rich choices) | 3 |
| Extra-lean meats and legumes | 2 |
| Grains (at least 4 whole grain choices) | 6 |
| Quenchers | 5 |
| First Trimester Diet | Servings Per Day |
|---|---|
| Calorie Intake Goal Per Day | 2000-2200 calories |
| Calcium Rich Foods | 2 |
| Vegetables (at least 2 folic acid rich) | 5 |
| Fruits (at least 2 vitamin C rich) | 3 |
| Extra-lean meats and legumes | 2 |
| Grains (at least 4 whole grain) | 6 |
| Quenchers | 5 |
| Second Trimester Diet | Servings Per Day |
|---|---|
| Calorie Intake Goal Per Day | Add 200-350 calories per day |
| Weight Gain Goal | 0.7-1.4 lbs/week for a total of 9-14 lbs. |
| Calcium-Rich Foods | 3 |
| Vegetables (at least 2 folic acid rich) | 6 |
| Fruits (at least 2 vitamin C rich) | 4 |
| Extra-Lean Meats and Legumes | 3 |
| Grains (at least 4 whole grain) | 7 |
| Quenchers | 6 |
| Third Trimester Diet | Servings Per Day |
|---|---|
| Calorie Intake Goal Per Day | Around 2500 Calories |
| Weight Gain Goal | 0.7-1.4 lbs/week for a total of 9-14 lbs. |
| Calcium-Rich Foods | 3 |
| Vegetables (at least 2 folic acid-rich) | 6 |
| Fruits (at least 2 vitamin C-rich) | 4 |
| Extra-Lean Meats and Legumes | 3 |
| Grains (at least 4 whole grain) | 7 *VITAL* |
| Quenchers | 6 |
| Post-Pregnancy Diet for the Breastfeeding Mom | Servings Per Day |
|---|---|
| Calorie Intake Goal Per Day | Around 2700 (healthy food increase, NOT extra fries) |
| Weight | Watch the nibbling and go for a walk every day |
| Calcium-Rich Foods | 3-4 |
| Vegetables (at least 2 folic acid-rich) | 6 |
| Fruits (at least 2 vitamin C-rich) | 4 |
| Extra-Lean Meats and Legumes | 3 |
| Grains (at least 4 whole grain) | 9 |
| Quenchers | 8 *VITAL* |
| Post-Pregnancy Diet for the Non-Breastfeeding Mom | Servings Per Day |
|---|---|
| Calorie Intake Goal Per Day | Around 2200 |
| Weight | To lose the baby weight, keep the healthy diet and go for a walk every day |
| Calcium-Rich Foods | 2 |
| Vegetables (at least 2 folic acid-rich) | 5 |
| Fruits (at least 2 vitamin C-rich) | 3 |
| Extra-Lean Meats and Legumes | 2 |
| Grains (at least 4 whole grain) | 6 |
| Quenchers | 5 *VITAL* |
The No-No List For Pregnancy - There are better things to eat. This is not an exhaustive list, but it is a
really good start. Remember, if you must, moderation is the key.
- Caffeinated Beverages - Coffee, Tea, Soda
- Candy
- Candied Fruit - Maraschino Cherries
- Cereals sweetened with sugar
- Fruit drinks made with sugar, concentrated pear, or high-fructose corn syrup (HFCS)
- Luncheon meats that are less than 95% fat free
- Nondairy creamers
- Potato chips, corn chips, commercial snack food high in fat and salt
- Commercial Soups - high in salt (get a crock pot, soups are easy and cheap to make)
This very basic guide is based on Nutrition For A Healthy Pregnancy: The Complete Guide To Eating Before, During, and After Your Pregnancy by Elizabeth Somer, M.A., R.D. I highly suggest this book. The back has twenty-eight days worth of menus and recipes that are pregnancy appropriate.
