What’s Inside?

Calories

Needed

2

Nausea Tips 3

Prenatal

Vitamins

3

Weight Gain 4

What To Eat 5

What To Eat 6

Food Plan 7

Eating on a

Budget

8

Breast -

feeding

Myths

9

Giveaway 10

Helpful

Links

11

References 12

Healthy Eating

For

Mom and Baby

Healthy Eating Tip

of the Month

Health for 9 months and beyond! Congratulations on your new pregnancy! It is

wonderful that you are visiting this website to get

more information about your

health during pregnancy and

the health of your developing

baby.

This webpage will provide you

with information about

nutrition during pregnancy

including calorie needs,

recommended foods to eat, optimal weight gain,

morning sickness tips and information about

prenatal vitamins. You will also find answers about

pregnancy and breast feeding myths, current

nutrition studies, credible websites and an exciting

give away! Visit the Healthy Eating Tip of the

Month bulletin board in the University Hospital

cafeteria for more information.

2

1st Trimester:

You won’t need any

additional calories.

How Many Calories Do I Need?

On average you will need 2200-2900 calories

(based on height/ weight)

2nd Trimester: You need an additional 340 calories

This looks like 1 added snack:

22 whole almonds 1 cup skim milk

1 medium

whole apple

+ +

3rd Trimester You need an additional 450 calories

(compared to pre-pregnancy needs)

This looks like an added meal :

1 cup homemade chili 6 Whole Wheat Crackers

1 oz Cheddar Cheese

+ +

3

Eat 6-8 small meals per day, this may be easier to

tolerate

Keep crackers and pretzels on hand and bedside

Drink water, seltzer water or naturally flavored

carbonated water between meals.

Try steeping a knuckle size piece of chopped, peeled

fresh ginger in hot water for 5-8 minutes

Use your nose. Avoid smells that cause you to be nauseous

Keeps rooms well ventilated while cooking to avoid odors

Avoid high fat foods as they are harder to digest

It is important to start taking a prenatal vitamin

if you think you may become pregnant

Folic Acid: a B vitamin that is very important to

prevent brain and spine birth defects in your

new baby

Iron: increased iron is needed due to increased

blood volume in the mother’s body. Plus the

baby needs iron stores to use during the first

few months of life

Prenatal Vitamin Benefits

If you think you may become pregnant doctors recommend

avoiding alcohol, smoking and drug use

Tips to Reduce Nausea

4

How Much Weight

Should I Gain? Pre-Pregnancy

Weight (BMI)

Recommended

Weight Gain

Underweight

<18.9

28-40 lbs

Normal Weight

18.9-24.9

25-35 lbs

Overweight

25-29.9

15-25 lbs

Obese

> 30

11-20 lbs

BMI is a measure of the ratio of height and

weight. Go to http://www.eatright.org/bmi/ to

calculate your BMI.

Choose fat-free or

low fat milk,

cheese and yogurt.

Make sure all

dairy is

pasteurized. Avoid

soft cheeses such

as feta, Brie and

blue cheese

Choose vegetables

that are fresh, frozen

or canned with no-

salt-added. Choose a

variety of vegetables

such as carrots, peas,

sweet potatoes,

spinach, tomatoes

and bell peppers.

Choose a variety of

fruits that are

fresh, frozen or

canned in 100%

juice. Try apples,

bananas, oranges,

grapefruit and

berries

Choose beans, nuts,

seeds, fully cooked

lean meats, poultry

and fish. Cooked

salmon, trout,

herring, sardines,

Pollock, oysters,

mussels and crab are

safe. Avoid shark,

swordfish, king

mackerel and tilefish.

Limit tuna to up to

6oz per week of chunk

light tuna. Heat deli

meats and hot dogs

until steaming hot

before eating

Choose whole grain breads,

pasta and brown rice most

often. Look for whole grain

cereals that are fortified

with iron and folic acid

Avoid pre-made deli salads

such as egg salad and chicken

salad. Fully cook meat, fish

and poultry to a safe internal

temperature

What Should I Eat?

6

How Much of

Each Food

Group Should I

Eat?

Food

Group

1st

Trimester

2nd

Trimester

Vegetables 2 1/2 Cups 3 Cups

Fruit 2 Cups 2 Cups

Grains 6 Ounces 8 Ounces

Dairy 3 Cups 3 Cups

Protein 5 1/2 Ounces 6 1/2 Ounces

7

Make an Individual

Food Plan!

Go to https://www.supertracker.usda.gov/

Create a profile to get started

Enter if you are pregnant or breastfeeding and your due date

Supertracker will create a personalized food plan

From there you can enter foods you ate that day to see if you are

hitting your goals

8

Eating Healthy on a Budget

One study shows that pregnant women are more

motivated to make healthy food choices.

However, the cost of food may make healthy eating

difficult. Budget saving tips may improve diet quality

in pregnancy and

better outcomes for

mom and baby.

Try these budget

saving tips:

Purchase seasonal

fruits and vegetables from the grocery store or local

farmers’ market

Stock up on foods that are on sale

When cooking double your recipe and freeze half

for later

Utilize local food pantries and food banks

9

Breastfeeding Myth or Fact?

1. Breast fed babies cry more often….MYTH

(Crying can be a late sign of hunger. Over time you will be able to

read your baby’s cues to know when to start feeding)

2. Breast milk is always ready….FACT

(Breast milk is always ready and the right temperature for baby. No

need to mix, heat or measure)

3. Women should only breastfeed in private...MYTH

(Breastfeeding is a normal way to feed your baby. Breast feed

wherever you feel comfortable.)

4. Breastfeeding will spoil your baby….MYTH

(You are bonding with your baby and providing nutrition. All great

things!)

5. Breast fed babies get fewer ear infections,

colds and respiratory infections….FACT

(Breast milk provides baby with antibodies that protect

against disease)

6. Breast milk changes as your baby

grows….FACT

(As your baby grows, breast milk changes to meet

specific nutrition needs for the age and developmental

stage of baby)

10

You Could Win!! Visit the Healthy Eating Tip of the Month bulletin

board in the University Hospital cafeteria for an

opportunity to win a prize!

One lucky winner will receive:

1. A subscription to Parents Magazine

2.A copy of What to Expect: Eating Well When

You're Expecting

www.eatright.org

www.supertracker.org

www.womenshealth.gov/pregnancy

www.cdc.gov/breastfeeding

www.nationaldairycouncil.org

www.fns.usda.gov/wic/women-

infants-and-children-wic

Want More Information?

Check out these great websites!

Contact Us:

Patient Food and Nutrition Services

Nutrition Counseling Center

UH Room #2A-237

1500 E. Medical Center Drive

Ann Arbor, MI

Phone: 734-936-7527

12

References 1. Client Education: Morning Sickness. Nutrition Care Manual. http://

www.nutritioncaremanual.org/client_ed.cfm?ncm_client_ed_id=49. Accessed De-

cember 11th, 2013.

2. Coping With Nausea During Pregnancy. University of Michigan Hospital’s Patient

Education. Accessed January 14th, 2014.

3. Feeding Your Baby– Breastfeeding. University of Michigan Hospital’s Patient Edu-

cation. Accessed January 16th, 2014.

4. Food Safety for Pregnant and Breastfeeding Women. Choose My Plate Website.

http://choosemyplate.gov/pregnancy-breastfeeding/food-safety.html. Accessed

December 16th, 2013.

5. Herring, Sharon, and Emily Oken. "Weight Gain during Pregnancy: Importance for

Maternal and Child Health." Annales Nestle 68 (2010): 17-28. Web.

6. Making Healthy Choices in Each Food Group. Choose My Plate Website. http://

choosemyplate.gov/pregnancy-breastfeeding/making-healthy-food-choices.html.

Accessed December 16th, 2013.

7. Matthews, Fiona, Patricia Yudkin, and Andrew Neil. "Influence of Maternal Nutri-

tion on Outcome of Pregnancy: Prospective Cohort Study." British Medical Journal

319.7 (1999): 339-43. Web.

8. Pregnancy. Academy of Nutrition and Dietetics Website. 1995-2013. http://

www.eatright.org/Public/list.aspx?TaxID=6442452011. Accessed December 11th,

2013.

9. Reyes, Naomi, Alicia Klotz, and Sharon Herring. "A Qualitative Study of Motivators

and Barries to Healthy Eating in Pregnancy for Low-Income, Overweight, African-

American Mothers." Journal of the Academy of Nutrition an Dietetics 113.9

(2013): 1175-181. Web.

10. Why Take A Prenatal Vitamin?. Choose My Plate Website. http://

www.choosemyplate.gov/pregnancy-breastfeeding/prenatal-supplements.html Ac-

cessed December 11th, 2013.