Healthy Eating for Two: 11 Tips to Follow

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Healthy Eating for Two: 11 Tips to Follow

Mercy Family Birth Center - Pregnancy - Healthy Eating for Two

The following general recommendations on healthy eating for two are for an uncomplicated pregnancy. Should you require a specialized diet plan, please see your physician or a registered dietitian.

  • Choose 3 servings of low fat or non-fat dairy each day. This may include yogurt, cottage cheese, milk (skim or low fat), or cheeses. Dairy products provide calcium and Vitamin D.
  • Include 3 cups of vegetables and 2 cups of fruit each day. They may be fresh, canned, frozen or 100% juices.
  • Be sure to include dark green and orange colored items which are high in Vitamin C and Vitamin A.
  • Limit 100% juices to 1 cup per day.
  • Foods such as lean pork and beef, fish, chicken, turkey, eggs, nuts and seeds, peanut butter, soy, cooked dried beans or lentils provide protein. Eat 5-6 ounces of these foods each day.
  • Avoid fish with high mercury levels (shark, swordfish, king mackerel, tile fish. Limit low mercury concentration fish (tuna, salmon, Pollock, catfish) to 12 ounces per week
  • Heat luncheon meats and hot dogs until they are steaming hot
  • Eat 5 to 7 ounces daily of grain products such as cereals, pasta, crackers, rice and breads.
  • Try to eat at least half of these as whole grain.
  • Choose products fortified with folic acid and iron
  • Drink 12 cups of water or other nutritious beverages each day. Limit caffeinated and empty calorie beverages such as coffee, sodas and teas.

Eating a healthy balanced diet and taking a prenatal vitamin will help you and your baby get the nutrition you need.

Kim Ross-Swancutt RD,LD
Clinical dietitian, Mercy Medical Center

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