![]() If any of the following apply to you, or if you have other concerns, talk to your healthcare provider about your personal nutritional needs. It's more important to eat wisely during pregnancy than practically any other time in life."ĭo these pregnancy meal plans work for everyone? "Poor nutrition during pregnancy has lifelong effects on the growth and development of your baby. For example, consuming 400 micrograms of the B vitamin folic acid every day before pregnancy begins and during early pregnancy significantly reduces the risk of a serious birth defect of the brain and spine," says Fleischman. "We know that some simple dietary changes can greatly improve the chances of having a healthy baby. Eating nutritiously during pregnancy can pay huge dividends for the rest of your baby's life. ![]() Fleischman, neonatologist and medical director of the March of Dimes. Because experts don't completely agree, you can expect to find slight variations in their recommendations, but the two plans have plenty in common.Įven if you can't follow either program to the letter, each gives you something to strive for, says Alan R. You can't go wrong with MyPlate or the Healthy Eating Plate. Which meal plan is best for pregnant women? That's because potatoes are full of rapidly digested starch and have a similar effect on blood sugar as sweets. One exception: Unlike the USDA's MyPlate, the Healthy Eating Plate does not include potatoes in its list of recommended vegetables. Harvard's plan encourages you to eat more vegetables because most Americans don't eat enough from this important food group. The Healthy Eating Plate also encourages drinking plenty of water and skipping sugary drinks, and highlights the importance of daily exercise. It also suggests limiting red meat (and avoiding processed meat altogether) and refined grains, such as white bread and white rice. The Harvard Healthy Eating Plate puts greater emphasis on whole grain foods, recommends healthy vegetable oils, and encourages limiting milk and dairy products to one or two servings a day. Researchers at the Harvard School of Public Health have created their own eating guide, called the Healthy Eating Plate Opens a new window, which they believe better reflects current research on a balanced diet. Not everyone agrees that the USDA's MyPlate is the best model for good nutrition. If you eat roughly the amount recommended for each food group, take a prenatal vitamin daily, and consistently gain a reasonable amount of weight (about a pound per week in the second and third trimesters), you and your baby will be well nourished. Instead, shoot for an average that's in the desired range over the course of a week or so.Īs your pregnancy progresses, you'll need to eat a little more because your nutrition needs change during the different stages of pregnancy. Once you've created your daily food plan, don't try to hit exact numbers in each category. In other words, you could have a scoop of ice cream or put some sugar in your decaf iced tea, but these discretionary calories count toward your daily total (2,200 in this case). Note: An avocado is a fruit, but it's included in the oils category because most of its calories come from fat.ĭiscretionary calories: 266 a day This MyPlate sample plan budgets 266 "extra" calories that you use how you like, but you must include them in your daily calorie budget. In general, dairy products are a great source of calcium and protein.įats and oils: 6 teaspoons a day The best sources include canola oil, olive oil, safflower oil, fatty fish, avocados, nuts, seeds, and olives. (More than that may expose your baby to potentially harmful levels of mercury.)ĭairy : 3 cups a day In the MyPlate plan, 1 cup of dairy equals 1 cup of milk or yogurt, 1 1/2 ounces of natural cheese, and 2 ounces of processed cheese. Choose lean meat and limit fish to 12 ounces per week. Meat and beans: 6 ounces a day This equals about two servings that are each about the size of a deck of cards. Sweet potatoes provide vitamin A, vitamin C, and fiber. Broccoli, for example, is packed with folate, calcium, and B vitamins. For maximum nutrition, vary the color of the vegetables you choose. But when it comes to fiber and vitamins, plain canned and frozen veggies are just as nutritious as fresh. Vegetables: 3 cups a day Fresh vegetables taste better than canned or frozen, and they're also a better choice if you want to limit sodium and avoid preservatives.
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