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Congratulations, and welcome to your pregnancy! From what to expect each week to how to prepare for labor and beyond, here's the info you need. The educational health content on What To Expect is reviewed by our medical review board and team of experts to be up-to-date and in line with the latest evidence-based medical information and accepted health guidelines, including the medically reviewed What to Expect books by Heidi Murkoff. This educational content is not medical or diagnostic advice. Use of this site is subject to our terms of use and privacy policy. Getting Pregnant.

SEE VIDEO BY TOPIC: Mayo Clinic Minute: What pregnant women need to know about heart health

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What a woman eats and drinks during pregnancy is her baby's main source of nourishment. So, experts recommend that a mother-to-be's diet should include a variety of healthy foods and beverages to provide the important nutrients a baby needs for growth and development.

A pregnant woman needs more calcium, folic acid, iron and protein than a woman who is not expecting, according to the American College of Obstetricians and Gynecologists ACOG. Here is why these four nutrients are important. Also known as folate when the nutrient is found in foods, folic acid is a B vitamin that is crucial in helping to prevent birth defects in the baby's brain and spinal cord, known as neural tube defects.

It may be hard to get the recommended amount of folic acid from diet alone. For that reason the March of Dimes, an organization dedicated to preventing birth defects, recommends that women who are trying to have a baby take a daily vitamin supplement containing micrograms of folic acid per day for at least one month before becoming pregnant.

During pregnancy, they advise women to increase the amount of folic acid to micrograms a day, an amount commonly found in a daily prenatal vitamin. Food sources: leafy green vegetables, fortified or enriched cereals, breads and pastas, beans, citrus fruits. This mineral is used to build a baby's bones and teeth. If a pregnant woman does not consume enough calcium , the mineral will be drawn from the mother's stores in her bones and given to the baby to meet the extra demands of pregnancy , according to the Academy of Nutrition and Dietetics.

Many dairy products are also fortified with vitamin D , another nutrient that works with calcium to develop a baby's bones and teeth. Pregnant women age 19 and over need 1, milligrams of calcium a day; pregnant teens, ages 14 to 18, need 1, milligrams daily, according to ACOG.

Food sources: milk, yogurt, cheese, calcium-fortified juices and foods, sardines or salmon with bones, some leafy greens kale, bok choy. Pregnant women need 27 milligrams of iron a day, which is double the amount needed by women who are not expecting, according to ACOG.

Additional amounts of the mineral are needed to make more blood to supply the baby with oxygen. Getting too little iron during pregnancy can lead to anemia, a condition resulting in fatigue and an increased risk of infections.

To increase the absorption of iron, include a good source of vitamin C at the same meal when eating iron-rich foods, ACOG recommends. For example, have a glass of orange juice at breakfast with an iron-fortified cereal. More protein is needed during pregnancy, but most women don't have problems getting enough protein-rich foods in their diets, said Sarah Krieger, a registered dietitian and spokeswoman on prenatal nutrition for the Academy of Nutrition and Dietetics in St.

Petersburg, Florida. She described protein as "a builder nutrient," because it helps to build important organs for the baby, such as the brain and heart.

During pregnancy, the goal is to be eating nutritious foods most of the time, Krieger told Live Science. To maximize prenatal nutrition, she suggests emphasizing the following five food groups: fruits, vegetables, lean protein, whole grains and dairy products. When counseling pregnant women, Krieger recommends they fill half their plates with fruits and vegetables, a quarter of it with whole grains and a quarter of it with a source of lean protein, and to also have a dairy product at every meal.

Pregnant women should focus on fruits and vegetables, particularly during the second and third trimesters, Krieger said. Get between five and 10 tennis ball-size servings of produce every day, she said. These colorful foods are low in calories and filled with fiber, vitamins and minerals.

Pregnant women should include good protein sources at every meal to support the baby's growth, Krieger said. Protein-rich foods include meat, poultry, fish, eggs, beans, tofu, cheese, milk, nuts and seeds. These foods are an important source of energy in the diet, and they also provide fiber, iron and B-vitamins.

At least half of a pregnant woman's carbohydrate choices each day should come from whole grains, such as oatmeal, whole-wheat pasta or breads and brown rice, Krieger said. Aim for 3 to 4 servings of dairy foods a day, Krieger suggested. Dairy foods, such as milk, yogurt and cheese are good dietary sources of calcium, protein and vitamin D. In addition to a healthy diet, pregnant women also need to take a daily prenatal vitamin to obtain some of the nutrients that are hard to get from foods alone, such as folic acid and iron, according to ACOG.

For women who take chewable prenatal vitamins, Krieger advised checking the product labels, because chewables might not have sufficient iron levels in them. Detailed information on healthy food choices and quantities to include at meals can also be found in the pregnancy section of the USDA's choosemyplate. Consuming fewer than mg of caffeine a day, which is the amount found in one ounce cup of coffee, is generally considered safe during pregnancy, according to a ACOG committee opinion , which was reaffirmed in The committee report said moderate caffeine consumption during pregnancy does not appear to contribute to miscarriage or premature birth.

Fish is a good source of lean protein, and some fish, including salmon and sardines, also contain omega-3 fatty acids , a healthy fat that's good for the heart. It is safe for pregnant women to eat 8 to 12 ounces of cooked fish and seafood a week, according to ACOG. However, they should limit albacore or "white" tuna, which has high levels of mercury, to no more than 6 ounces a week, according to ACOG. Mercury is a metal that can be harmful to a baby's developing brain.

Canned light tuna has less mercury than albacore "white" tuna and is safer to eat during pregnancy. Avoid alcohol during pregnancy, Krieger advised. Alcohol in the mother's blood can pass directly to the baby through the umbilical cord.

Heavy use of alcohol during pregnancy has been linked with fetal alcohol spectrum disorders, a group of conditions that can include physical problems, as well as learning and behavioral difficulties in babies and children, according to the Centers for Disease Control and Prevention CDC. Seafood such as swordfish, shark, king mackerel, marlin, orange roughy and tilefish are high in levels of methyl mercury, according to the Academy of Nutrition and Dietetics, and should be avoided during pregnancy.

Methyl mercury is a toxic chemical that can pass through the placenta and can be harmful to an unborn baby's developing brain, kidneys and nervous system. According to the USDA, pregnant women are at high risk for getting sick from two different types of food poisoning: listeriosis, caused by the Listeria bacteria , and toxoplasmosis, an infection caused by a parasite.

The CDC says that Listeria infection may cause miscarriage, stillbirth, preterm labor, and illness or death in newborns.

To avoid listeriosis, the USDA recommends avoiding the following foods during pregnancy:. A mother can pass a Toxoplasma infection on to her baby, which can cause problems such as blindness and mental disability later in life, reports the CDC. To prevent toxoplasmosis, the USDA recommends avoiding the following foods during pregnancy:.

Some foods may increase a pregnant woman's risk for other types of food poisoning, including illness caused by salmonella and E. When a mother-to-be is experiencing morning sickness , the biggest mistake she can make is thinking that if she doesn't eat, she'll feel better, Krieger said.

The exact causes of morning sickness are not known, but it may be caused by hormonal changes or lower blood sugar, according to the Mayo Clinic. This common complaint can bring on waves of nausea and vomiting in some women, especially during the first three months of pregnancy. And "it's definitely not happening only in the morning," Krieger said.

It is common for women to develop a sudden urge or a strong dislike for a food during pregnancy. Some common cravings are for sweets, salty foods, red meat or fluids, Krieger said.

Often, a craving is a body's way of saying it needs a specific nutrient, such as more protein or additional liquids to quench a thirst, rather than a particular food, she said. When people say that a pregnant woman is "eating for two," it doesn't mean she needs to consume twice as much food or double her calories. During the first three months, Krieger tells women that their calorie needs are basically the same as they were before pregnancy.

During the first trimester, the recommended weight gain is between 1 and 4 pounds over the three-month period. Krieger typically advises pregnant women to add calories to their usual dietary intake during the second trimester, and to add calories during their third trimester when the baby is growing quickly.

It's hard to measure where pregnancy weight is going, she said, adding that a scale does not reveal whether the pounds are going to a woman's body fat, baby weight or fluid gains. When it comes to pregnancy weight gain, Krieger advises mothers-to-be to look at the big picture: During regular prenatal checkups, focus on the fact that the baby is growing normally rather than worrying about the number on a scale. The total number of calories that are needed per day during pregnancy depends on a woman's height, her weight before becoming pregnant, and how active she is on a daily basis.

In general, underweight women need more calories during pregnancy; overweight and obese women need fewer of them. The Institute of Medicine IOM guidelines for total weight gain during a full-term pregnancy recommend that:. The IOM guidelines suggest that pregnant women gain between 1 and 4. The guidelines recommend that underweight and normal-weight women gain, on average, about 1 pound every week during their second and third trimesters of pregnancy, and that overweight and obese women gain about half a pound every week in their second and third trimesters of pregnancy.

This article is for informational purposes only and is not meant to offer medical advice. Live Science. Please deactivate your ad blocker in order to see our subscription offer.

Health Tips for Pregnant Women

What a woman eats and drinks during pregnancy is her baby's main source of nourishment. So, experts recommend that a mother-to-be's diet should include a variety of healthy foods and beverages to provide the important nutrients a baby needs for growth and development. A pregnant woman needs more calcium, folic acid, iron and protein than a woman who is not expecting, according to the American College of Obstetricians and Gynecologists ACOG.

This is called prenatal care. Your doctor will start by reviewing your medical history. He or she also will want to know about your symptoms.

If you are pregnant, or planning a pregnancy, you need to be careful about taking vitamins or any other type of supplements. Only certain supplements are recommended for pregnant women; they include folic acid, which helps prevent neural tube defects. Your body needs a variety of nutrients for good health: vitamins, minerals , protein , carbohydrates , fats and fibre. Apart from vitamin D , which is mostly sourced from sunlight, most of the vitamins you need come from food.

Pregnancy Diet & Nutrition: What to Eat, What Not to Eat

COVID is an emerging, rapidly evolving situation. Get the latest public health information from CDC: www. Having a baby is an exciting time that often inspires women to make healthier lifestyle choices and, if needed, work toward a healthy body weight. By making changes now, you can get used to new lifestyle habits. Gaining an appropriate amount of weight during pregnancy helps your baby grow to a healthy size. But gaining too much or too little weight may lead to serious health problems for you and your baby. According to experts , gaining too much weight during pregnancy raises your chances for developing gestational diabetes diabetes during pregnancy and high blood pressure during pregnancy. It also increases your risk for type 2 diabetes and high blood pressure later in life. You could also be more likely to have a cesarean section C-section.

Healthy Weight during Pregnancy

If you buy something through a link on this page, we may earn a small commission. How this works. Pregnant women need to ensure that their diet provides enough nutrients and energy for the baby to develop and grow properly. They also need to make sure that her body is healthy enough to deal with the changes that are occurring.

Back to Your pregnancy and baby guide.

Pregnant people should take steps to reduce their risk of getting sick. People caring for young children should protect the children and themselves against the spread of COVID You can encourage your child to help stop the spread of COVID by teaching them to do the same things everyone should do to stay healthy.

Pregnancy and diet

Victorian government portal for older people, with information about government and community services and programs. Type a minimum of three characters then press UP or DOWN on the keyboard to navigate the autocompleted search results. Good nutrition during pregnancy can help to keep you and your developing baby healthy. Your need for certain nutrients, such as iron, iodine and folate, increases when you are pregnant.

Back to Your pregnancy and baby guide. Eating healthily during pregnancy will help your baby to develop and grow. You do not need to go on a special diet, but it's important to eat a variety of different foods every day to get the right balance of nutrients that you and your baby need. Read more about vitamins and supplements in pregnancy. There are also certain foods that should be avoided in pregnancy. You will probably find that you are more hungry than usual, but you do not need to "eat for 2" — even if you are expecting twins or triplets.

Coronavirus (COVID-19)

Hector Chapa does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment. That question, sent to me by a colleague who is both a registered nurse and an expectant mother, stopped me in my tracks. Her email reminded me of the uncertainty expectant mothers now face as health risks and the health care system around them change amid this coronavirus pandemic. While knowledge about the new coronavirus disease, COVID, is rapidly evolving and there are still many unknowns, medical groups and studies are starting to provide advice and answers to questions many expecting families are asking. So far, the data on COVID does not suggest pregnant women are at higher risk of getting the virus, according to the American College of Obstetricians and Gynecologists. However, as we have seen from the flu they are at greater risk of harm if they get respiratory infections. Pregnancy causes a variety of changes in the body and results in a slight immunocompromised state which can lead to infections causing more injury and damage. Studies have not yet been done to show if having COVID during pregnancy increases the chance of miscarriage, but there is some evidence from other illnesses.

Jump to No need for extra calcium during pregnancy - However, pregnant women may need to take vitamin or mineral supplements during.

Now that you're pregnant , taking care of yourself has never been more important. Here's how to keep you and your baby as healthy as possible. Key to protecting the health of your child is to get regular prenatal care. If you think you're pregnant, call your health care provider to schedule your first prenatal appointment. Many health care providers, though, won't schedule the first visit before 8 weeks of pregnancy, unless there is a problem.

While pregnancy is not the time to lose weight, women should not use their expanding bellies as a reason to eat more than is necessary. The amount of food a woman needs during pregnancy depends on a number of things including her body mass index, or BMI, before pregnancy, the rate at which she gains weight, age and appetite. All pregnant women should eat a variety of nutrient-rich foods each day.

Your health care provider may recommend a variety of screenings, tests and imaging techniques during your pregnancy. Many genetic abnormalities can be diagnosed before birth. Your doctor or midwife may recommend genetic testing during pregnancy if you or your partner has a family history of genetic disorders. You may also choose to have genetic screening if you have had a fetus or baby with a genetic abnormality.

This information is not intended to meet your specific individual healthcare requirements and this information is not a clinical diagnostic service.

So when you are pregnant, it is important for you to increase the amounts of foods you eat with these nutrients. Most women can meet their increased needs with a healthy diet that includes plenty of fruits, vegetables, whole grains, and proteins. If you do, you are likely to get all the nutrients you need for a healthy pregnancy. Helps to build strong bones and teeth. Main sources include milk, cheese, yogurt, and sardines.

Ей предстояло узнать это совсем. ГЛАВА 2 На высоте тридцать тысяч футов, над застывшим внизу океаном, Дэвид Беккер грустно смотрел в крохотный овальный иллюминатор самолета Лирджет-60. Ему сказали, что бортовой телефон вышел из строя, поэтому позвонить Сьюзан не удастся.

- Что я здесь делаю? - пробормотал. Ответ был очень простым: есть люди, которым не принято отвечать. - Мистер Беккер, - возвестил громкоговоритель.

С какой стати вы решили послать туда моего будущего мужа. - Мне был нужен человек, никак не связанный с государственной службой. Если бы я действовал по обычным каналам и кто-то узнал… - И Дэвид Беккер единственный, кто не связан с государственной службой.

- Разумеется, не единственный.

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