You Are What You Eat

by Lindsay Marquez, MS RD

“Your baby is made of what you eat.” Maybe you have never stopped to think about it, but each cell of your baby’s growing body is literally built from the nutrients you eat. The protein molecules from the beans, chicken, or yogurt you ate yesterday are used to build your baby’s muscles today. The vitamins, minerals, and phytonutrients in the fruits, vegetables, and whole grains you consume protect your baby’s tissues and aid in healthy development.

Because the quality of your diet directly effects your baby, pregnancy is a great time to improve your eating habits. An optimal diet during pregnancy is based on whole grains, fruits, vegetables, milk products, and protein foods. Whole grains to try include whole wheat bread, brown rice, oatmeal, whole grain cereals, and whole grain pasta. Aim for getting at least five servings of fruit and vegetables each day. If you get tired of the same old apples and carrots, why not try something different like kiwi, mango sweet potatoes, or green beans? Milk products provide protein and calcium. Choose fat free or low fat options, or select other calcium rich foods, like broccoli, almonds, or calcium fortified orange juice. Protein is very important during pregnancy, but you don’t have to eat chicken or beef every day. Mix things up by including other good sources of protein like beans, eggs, nuts, or seafood.

Just as important as what to include in your diet during pregnancy is what to avoid. Pregnant women should not drink any alcoholic beverages. Also, because of the concern of mercury contamination, women who are pregnant or nursing should not eat any shark, tilefish, or king mackerel.

Eating for two?

Well, not quite. You actually don’t need any more calories in your first trimester, and you only need an additional 300-500 calories (women carrying multiples need more of course) in your second and third trimester. For most women the best way to make sure they are getting the right amount of calories is to eat when hungry and to stop when comfortably full (not stuffed). The best indicator that you are eating the right amount of food is tracking your weight at your Birth Center visits. Most women should gain about 2-4 pounds in their first trimester, and 1/2 to 1 pound a week for the second and third trimesters. Your weight before the pregnancy determines if you need to aim for the low or high end of those ranges, and the midwife can help you with this information.

The Certified Nurse Midwives at the Birth Center are very knowledgeable about nutrition in pregnancy, so if you have any questions or concerns, share them with your midwife. They also may refer you to me if they think you could use more information. Other women that may benefit from a nutrition consult are those suffering from nausea or vomiting, women gaining too little or losing weight, women gaining weight to quickly , and women following a strict vegetarian or vegan diet.

Lindsay Marquez is a registered dietician and has a Master’s Degree in Nutritional Science. She and her 10 month old daughter Elena ( born at WHBC), see clients at the Birth Center on Thursdays.