Your baby relies directly on you for nourishment. Nutrients and calories are transferred to her through the umbilical cord, so what you eat mostly determines what you’re giving your baby.

Eating for Two

• Instead of 3 large meals, try to eat 5-6 small meals or snacks each day.
• You need 200-300 more calories per day than what you ate previously.
• This isn’t a lot of additional food. You can fill these calories easily by:

1. Adding an extra cup of milk and half a sandwich
2. Grabbing a handful of almond and a slice or two of cheese
3. Spreading some apple slices with peanut butter

Getting the Right Nutrients

• Continue taking your prenatal vitamin each day! You and your growing baby need the vitamins and minerals it contains.
• Building muscle: Get at least three servings of protein per day. Good sources include:
  •  Chicken, beef, fish, eggs, nuts, lentils, soybeans, and beans.
  • Strong bones: Try to get 1200-1500 mg of calcium rich dairy per day. If you can’t reach the recommended amount with diet alone, take calcium supplements. Good sources include:
    • Cheese, yogurt, cottage cheese, calcium fortified juice, sardines, almonds, and green leafy vegetables.
    • The green stuff: Eat 2 servings of fruits and 4-5 servings of vegetables per day. Be careful with fruit juice, it’s high in sugar – even 100% juice. Limit your intake to 1 glass per day and opt for whole fruits with more fiber, which helps with any constipation.
    • Carb-lover: Eat 6 to 9 servings of bread, cereal, rice and pasta per day. One serving isn’t a whole box of mac and cheese, unfortunately. It’s relatively small, equal to ½ cup of rice, beans or pasta or 1 slice of bread or a ½ of a flour tortilla.
    • Fats and oils: 4 servings are recommended per day. Many foods contain some fat, but a serving is 1 tablespoon of oil, mayonnaise, butter, or peanut butter.
    • Hydration is key! Pay close attention to your water consumption and aim for at least 8-12 glasses per day.

For more information on Pregnancy be sure to check out my new book, Nurse Barb’s Personal Guide to Pregnancy, now out on Amazon.