Eating for two while you're pregnant can be a daunting prospect for first time moms, who want to provide their growing baby with the necessary nutrients without packing on unnecessary pounds. But first trimester nutrition sets the tone for a healthy pregnancy, and getting the right number of calories from the right sources helps start you on the right track.
Calculating Calories
In general, plan to add an extra 200 to 300 calories to your diet every day during the first trimester and all throughout your pregnancy. That means if your prepregnancy diet was around 2,000 calories per day, you should increase that to 2,300 calories per day. If you are pregnant with multiples, plan to increase your calories by about 200 to 300 calories per baby. If you were underweight before getting pregnant, increase your calorie count on the higher end of the spectrum---closer to 300 calories per day. If you were overweight, try to keep your additional calories closer to the 200 calorie mark.
Choosing Calories
Just as important as how many calories to consume, is what those calories are composed of. Choose foods that are nutritionally beneficial for you and your baby, and avoid foods that may have the potential to cause harm.
Eat foods with lots of protein and calcium, such as dairy products, lean meats, beans and legumes, fresh fruits and vegetables. You should try to eat at least nine servings of grains, at least seven servings of fruit and vegetables, at least three servings of dairy and at least three servings of protein every day during your first trimester.
Avoid eating fish with high mercury levels during your first trimester and throughout your pregnancy, including shark, tilefish and swordfish. You should also avoid raw seafood, such as sushi, and soft cheeses because of the small risk of bacterial contamination.
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