If so, be especially carefully with your weight gain during pregnancy.

Women who were habitual dieters before they became pregnant have a tendency to gain more weight during their pregnancy than those women who maintained a healthy weight without dieting. Researchers have found that women who were yo-yo dieters or “weight cyclers” on average gained an additional five extra pounds throughout their pregnancy than non-dieting women. A possible explanation for the additional pregnancy weight gain is that the repeated dieting and eventual overeating could distort the ability to know when you’re full.

So if you’ve been known to diet regularly before you became pregnant, be extra careful not gain those additional pounds. Obstetrics and gynecology experts recommend that 40 pounds should be the maximum prenatal weight gain. Gaining more than 40 pounds during your pregnancy can increase your risk for having a too heavy baby, along with other discomforts during pregnancy including lower back pain and problems sleeping.

Follow these tips to help you stay within the recommended prenatal weight gain:

Know How Much You Weigh & Follow Your Total Weight Gain

Even though the numbers start looking scary and you’re entering new heights you’ve never experienced or surpassed before, keep your eye on them. Getting on the scale backwards at the doctor’s office and not following your monthly weight gain can mentally allow you to be more lax about the foods you’re eating and the amount of exercise you’re getting.

Don’t Increase Your Caloric Intake in the 1^st Trimester

A woman who is at a normal weight (not underweight, overweight or obese) does not need any extra calories during her first trimester of pregnancy.

Remember You’re Not Really Eating For 2

During the 2^nd and 3^rd trimesters, a normal-weight pregnant woman needs an additional 300 calories per day. That’s not a lot. Drinking an additional one cup of skim milk per day already increases your caloric intake by 100 calories.

Choose Foods That Deliver the Goods

Nutrient dense foods have fewer calories and have the nutrients to support your baby’s proper growth and development. Examples include yogurt, spinach, whole grains, lean beef and chicken; a healthy combination of which contain protein, iron and calcium – all things you and your baby need. And do strive for variety in your diet. Along with your daily prenatal vitamin, choose from an assortment of foods to ensure you and your baby are getting the best balanced prenatal nutrition you need.

Don’t Eat Empty Calories

I know, pregnancy cravings are tough to ignore. And ignoring your sweet tooth or denying your fried food fix isn’t necessarily always the best idea. There’s not secret: the key is moderation. Eating a limited amount of foods high in fat and calories such as desserts will ensure you’re not feeling deprived – and it will also help you to not be tempted  to overeat in the long run.

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But what pregnant women eat is more important than how much. A pregnant woman needs more of many important vitamins, minerals and nutrients than she did pre-pregnancy. To get enough nutrients, pregnant women should take a multivitamin or prenatal vitamin and eat healthy foods from the four basic food groups everyday including:

Fruits and Vegetables

Pregnant women should try to eat 7 or more servings of fruits and vegetables combined (for example: 3 servings of fruit and 4 of vegetables) daily.

Fruits and vegetables are rich sources of fiber, vitamins and minerals. Fruits and vegetables with vitamin C help you and your baby to have healthy gums and other tissues. Vitamin C also helps your body to heal wounds and to absorb iron. Examples of fruits and vegetables with vitamin C include strawberries, melons, oranges, papaya, tomatoes, peppers, greens, cabbage, and broccoli. Fruits and vegetables also add fiber and minerals to your diet and give you energy. Plus, dark green vegetables have vitamin A, iron, and folate, which are important nutrients during pregnancy.

One Serving Fruit = 1 medium apple, 1 medium banana, 1/2 cup of chopped fruit, 3/4 cup of fruit juice One Serving Vegetable = 1 cup raw leafy vegetables, 1/2 cup of other vegetables (raw or cooked), 3/4 cup vegetable juice

Whole-grains or Enriched Breads/Cereals

Pregnant women should eat 6 to 9 servings of whole-grain or enriched breads and/or cereals every day.

Whole-grain products and enriched products like bread, rice, pasta, and breakfast cereals contain iron, B vitamins, minerals, and fiber. Some breakfast cereals are enriched with 100% of the folic acid your body needs every day. Folic acid has been shown to help prevent some serious birth defects. Eating breakfast cereals and other enriched grain products that contain folic acid is important before and during pregnancy.

One Serving Cereal/Bread = 1 slice bread, 1/2 cup of cooked cereal, rice, or pasta, 1 cup ready-to-eat cereal

Dairy Products

Pregnant women should try to eat 4 or more servings of low-fat or non-fat milk, yogurt, cheese or other dairy products every day.

Dairy products provide the calcium you and your baby need for strong bones and teeth. Dairy products are also great sources of vitamin A and D, protein, and B vitamins. Vitamin A helps growth, fight infection, and vision. Pregnant women need 1,000 milligrams (mg) of calcium each day. If you are 18 or younger, you need 1,300 mg of calcium each day.

Try to eat low-fat or non-fat milk and milk products to lower your fat intake. Other sources of calcium include dark green leafy vegetables, dried beans and peas, nuts and seeds, and tofu. If you are lactose intolerant or can’t digest dairy products, you can still get enough calcium. There are several low-lactose or reduced-lactose products available. In some cases, your doctor might recommend a calcium supplement.

One Serving Dairy = 1 cup of milk or yogurt, 1 1/2 oz. natural cheese, 2 oz. processed cheese

Proteins

Pregnant women and their growing babies need 10 grams of protein more than non-pregnant women. Pregnant women should eat 60 grams of protein every day.

Two or more 2-3 ounce servings of cooked lean meat, fish, or poultry without skin, or two or more 1 ounce servings of cooked meat contain about 60 grams of protein. Eggs, nuts, dried beans, and peas also are good sources of protein. But don’t rush out and buy high protein drinks! Women in the United States regularly eat more protein than they need. So you probably won’t have to make an effort to eat the needed 60 grams of protein a day.

Don’t eat uncooked or undercooked meats or fish. These can make you sick and may harm your baby. Pregnant women should also avoid deli luncheon meats.

Protein builds muscle, tissue, enzymes, hormones, and antibodies for you and your baby. Protein-rich foods also have B vitamins and iron important for your blood.

One Serving Protein = 2-3oz. of cooked lean meat, poultry, or fish, 1 oz. meat also = 1/2 cup cooked dried beans, 1 egg, 1/2 cup tofu, 1/3 cup nuts, 2 T. peanut butter

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The changes in your body can cause nausea and vomiting when:

• you smell certain things,
• you eat some foods,
• you are tired,
• you are stressed,
• or for no apparent reason

You may be able to reduce nausea by changing when and what you eat.

• Eat smaller meals, such as six to eight small meals instead of three larger ones each day.
• Don’t go for long periods of time without eating.
• Drink fluids between, but not with, meals.
• Avoid foods that are greasy, fried, or highly spiced.
• Avoid strong, foul and unpleasant odors.
• Rest when you are tired.

Severe nausea and vomiting in pregnancy is rare. But constant vomiting can cause you to lose needed water and become dehydrated. If you feel that your nausea or vomiting is keeping you from eating right or gaining enough weight, talk with your doctor.

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• Get your diabetes under control before you get pregnant. Try to get your blood sugar under control three to six months before you get pregnant.
• Always keep your blood sugar under control during your pregnancy. Keep food, exercise, and insulin in balance. Talk with your doctor or a registered dietitian to help you follow a special meal plan. Remember, as your baby grows, your body changes, and these changes will affect your sugar levels. If your blood sugar rises too high, the increased sugar crossing into the placenta can result in a large, over-developed fetus with birth defects or an infant with blood sugar level problems.
• Be sure to get enough of the B vitamin folic acid, every day. Women with diabetes might be at increased risk for having a baby with a serious birth defect. Getting enough folic acid each day can help reduce this risk.

Gestational diabetes is a form of diabetes that begins during pregnancy and usually goes away after the birth of the baby. If you have gestational diabetes, this means that you have a high amount of sugar in your blood during pregnancy. This form of diabetes can be controlled through diet, medication, and exercise, but if left untreated, gestational diabetes can cause health problems for both you and your baby. If you develop gestational diabetes, your doctor will refer you to a registered dietitian who can help you with special meal plans to control your blood sugar.

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Some studies show that drinking caffeine during pregnancy can harm the fetus. Other research suggests that small amounts of caffeine are safe. Talk to your doctor before drinking caffeine during pregnancy. Caffeine is an ingredient in many over-the-counter and prescription drugs. Talk with your doctor before taking any drugs or medicines while pregnant.

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Fetal Alcohol Spectrum Disorders (FASD) is a term describing a range of effects that can occur in a person whose Mother drank alcohol during pregnancy. Some people with FASD have abnormal facial features and growth and central nervous system problems. People with FASD may have problems with learning, memory, attention span, communication, vision, and/or hearing. These problems often lead to problems in school and social problems. The effects of FASD last a lifetime.

If you are pregnant and have been drinking alcohol, stop now and talk to your doctor. Avoiding alcohol will help keep your baby healthy. If you need help to stop drinking, talk with your doctor or nurse. Find out more about the dangers of drinking alcohol during pregnancy.

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During pregnancy, fat deposits can increase by more than 33 percent. Most women who gain the recommended amount of weight lose the extra weight in the birth process and in the weeks and months after birth.

Breastfeeding also can help you lose extra weight by burning extra calories. Breastfeeding burns at least 500 calories each day. Find out more about what you should eat and avoid while breastfeeding.

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According to ACOG:

• If you were underweight before becoming pregnant, you should gain between 28 and 40 pounds.
• If you were overweight before becoming pregnant, you should gain between 15 and 25 pounds.

Check with your doctor to find out how much weight gain during pregnancy is healthy for you.

You should gain weight gradually during your pregnancy, with most of the weight gained in the last trimester. Doctors suggest women gain weight at the following rate:

• 2 to 4 pounds during the first trimester
• 3 to 4 pounds per month for the second and third trimesters

Recent research shows that women who gain more than the recommended amount during pregnancy and who fail to lose this weight within six months after giving birth are at much higher risk of being obese nearly 10 years later.

Total weight gained during pregnancy includes six to eight pounds for the weight of the baby. The remaining weight consists of fluid, larger breasts, larger uterus, amniotic fluid, and the placenta. Make sure to visit your doctor throughout your pregnancy so he or she can check on your weight gain.

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Mercury mainly gets into our bodies by the fish we eat. Only high levels of this metal seem to be harmful to developing babies. So the risk of mercury in fish and shellfish depends on the amount and type you eat.

By following some tips you can get the healthy protein and omega-3 fatty acids in fish and avoid mercury. Use these guidelines:

• Do NOT eat any shark, swordfish, king mackerel, or tilefish (also called golden or white snapper) because these fish have high levels of mercury.
• Do not eat more than six ounces of “white” or “albacore” tuna or tuna steak each week.
• Do not eat more than 2 servings or 12 ounces total of fish per week.
• Choose shrimp, salmon, pollock, catfish, or “light” tuna as they contain less mercury.

Check out our Fish Facts Guide for handy tips on eating fish while pregnant. And visit the Center for Food Safety and Applied Nutrition for more information on how much mercury is in different kinds of fish.

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