Good nutrition is important to everyone, especially during pregnancy. To address the issue of nutrition during pregnancy Marcia Richards (a registered dietician with extensive experience in both inpatient and outpatient dietary counseling) has written the following article.

Good nutrition is vital for the developing fetus. During the first few months of pregnancy your baby forms all major body organs. The nutrients your baby needs to grow are supplied from the foods you eat beginning at the moment of conception.

So what should you eat? A variety of healthy foods; foods with carbohydrates, protein, vitamins and minerals. Try to eat foods from each of the five food groups every day: fruits and vegetables, grains, milk and milk products, and meat or other protein containing foods. Drink lots of liquids; avoid smoking and alcoholic beverages. A brief review of important nutritional considerations during pregnancy follows.

Fruits and vegetables: three to five servings of vegetables and two to four servings of fruits every day provide essential vitamins like A and C.

Folic Acid: This is vital for pregnant women. It can help protect unborn babies against brain and spinal cord defects. The U.S. Public Health Service recommends 0.4 milligrams (400 mcg.) of folic acid every day for women who are pregnant or planning to become pregnant. Along with asparagus and liver, green leafy vegetables are good sources of folic acid. It is often difficult to get enough folic acid from food alone so it is recommended that women planning a pregnancy take a folic acid supplement. Most multivitamins contain 0.4 milligrams of this essential nutrient.

Grains: Whole grains and whole-wheat products are best. Six to eleven servings are recommended. Good choices include bread, enriched cereal, oatmeal, brown rice, tortillas and pasta. Remember that a serving may be smaller than what we normally eat. For example one slice of bread or 1/2 cup of pasta is considered one serving.

Calcium: Calcium is found in milk and other dairy products including yogurt, cottage cheese, custard and ice cream. Calcium is essential for strong bones and teeth. At least four daily servings are recommended.

Protein: Protein helps the growth of body tissues, including the baby, placenta, amniotic fluid and the mother’s increased blood volume. Lean meats, eggs, beans and tofu are excellent protein sources. Two to three servings (1 serving = 3oz meat, 1 egg, or ½ cup of beans) a day are recommended.

Liquids: Drink at least six to eight glasses of water, fruit juice or milk every day. Stop drinking beer, wine or liquor. Alcohol consumed in pregnancy may harm your baby.

In general, women should gain 25-35 pounds during their pregnancy. However women who are over or underweight may be advised to gain more or less weight. Women with twins should gain about 40 pounds during their pregnancy. In the first 3 months women typically gain two to four pounds according to the March of Dimes. After that, the average gain is about one pound a week. When the baby is born, most women lose between twelve and fourteen pounds. With good nutrition and exercise the extra weight can be lost within a year.

A mother’s good nutrition is vital to delivering a healthy baby but the food requirements are not drastically different from a normal well balanced diet. Pregnant women have a higher need for nutrients but the general principles of sound nutrition: variety, balance and moderation still apply.

Marcia Richards can be reached for private and group counseling through "Nutritionally Sound" at 508-747-9775. She is also on staff at Jordan hospital as an inpatient dietitian.