Pregnant & Hungry (Read On)

Expecting a baby will change the way you eat. Whether it's nausea, fatigue, indigestion or cravings, each trimester poses a different palate challenge. Try our expert advice and real-life solutions, plus delicious recipes geared to every phase of pregnancy.

By Monica Gullon

Photography By Pornchai Mittongtare

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First Trimester
The good news about eating when you're newly expecting is that it's not much different from following a "normal" healthy diet, says Melinda Johnson, R.D., a Phoenix-based expert on maternal nutrition. In fact, during early pregnancy there's no need to eat any more food than before.
The bad news is that you're likely to suffer from morning sickness, which can make eating almost anything difficult. But don't sweat it. "Your focus right now should be on finding foods you can keep down, not on nutrition," says Elisa Zied, M.S., R.D., author of Feed Your Family Right (Wiley). Just make sure to take a daily prenatal vitamin; your doctor can prescribe one. Once you pass this bumpy stage you can concentrate on eating a variety of healthful foods.
Challenges
Morning sickness; fatigue.
What to eat
Fight queasiness with popsicles, dry toast, ginger ale and citrus-flavored water. Choose bland dishes without strong odors, which can trigger nausea. Opt for nutritious unheated foods (they are less odorous than hot ones), such as sandwiches, salads, applesauce, yogurt and bananas. Fight fatigue by pairing complex carbohydrates with protein, such as a whole-wheat pita and hummus, or apple slices and string cheese.
Expert advice
To ward off nausea, keep crackers by your bedside and nibble on a few before getting out of bed, suggests Zied.


Second Trimester
With morning sickness a thing of the past, you now have your energy--and appetite--back. In fact, as your baby grows, you will probably feel hungrier than normal. This is the time to eat 300 extra high-quality calories a day for the remainder of your pregnancy. A caveat: "It's important to not go crazy and eat as much as you want," says Zied, who adds that pregnancy is not about letting go of portion control. "It's critical to gain enough weight but not too much," emphasizes Lola O'Rourke, R.D., a Seattle-based nutritionist. (For pregnancy weight-gain guidelines, go to fitpregnancy.com/weightgain.) "Choose nutrient-dense, not calorie-dense, foods. Be sure to include lean meats, low-fat dairy and plenty of vegetables and fruit," O'Rourke adds.
Concentrate on eating a variety of foods in moderation. Choose from at least three food groups at every meal and two at snack time, advises Johnson: "If you're doing that consistently, you'll inch out junk food."
Challenges
Eating a balanced diet without overeating.
What to eat
Have three meals a day, including breakfast, plus a couple of small, healthful snacks. Aim for a balance of complex carbs (whole grains, vegetables and legumes) and lean protein (e.g., chicken breast, sirloin and tofu). Also important are calcium (from low-fat dairy and fortified soymilk); folate (found in fortified OJ, cereals and bread); iron (from leafy green vegetables and lean beef); and vitamins A and C (plentiful in intensely hued fruits and vegetables).
Expert advice
For a custom prenatal eating plan, go to the United States Department of Agriculture (USDA) Web site, mypyramid.com, and input your stats, advises Keecha Harris, Dr.P.H., R.D., a Birmingham, Ala.-based American Dietetic Association (ADA) spokeswoman. Follow the recommendations at the upper range of each food category.

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From April/May 2007