rules to eat by

Follow these prenatal guidelines for your health and your growing baby's.

By Elizabeth Somer, M.A., R.D.

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During pregnancy, every meal is an opportunity to feed both yourself and your baby as well as possible. Luckily, you don’t need a Ph.D. in nutrition to do that: Eating for two is simple when you follow the daily-eating rules we’ve outlined here. For more information on pregnancy nutrition, go to www.fitpregnancy.com.

Rule #1 Eat eight to 10 servings
of fruits and vegetables
Why Fruits and vegetables provide antioxidants that protect tissues from damage, help cells grow and help form connective tissue throughout the body. Folate in these foods also helps prevent birth defects, including spina bifida, and premature delivery.
How Include two servings at every meal and one at every snack. Choose produce that’s rich in color; deep greens, oranges, reds and purples mean more vitamins.

Rule #2 Eat six or more servings
of whole grains
Why Packed with trace minerals such as chromium and selenium, whole grains help regulate blood sugar, protect the immune system and prevent gestational diabetes. They’re also packed with fiber to keep you regular and carbohydrates for the energy needed to make a baby.
How Have a bowl of whole-grain cereal for breakfast, a sandwich made with whole-wheat bread for lunch and a serving of whole-wheat pasta or brown rice at dinner.

Rule #3 Include three servings of
calcium-rich foods
Why Calcium builds your baby’s bones and protects yours. It also helps prevent preeclampsia, a serious pregnancy complication characterized by high blood pressure and swelling.
How Have oatmeal cooked in milk for breakfast, snack on yogurt and drink calcium-fortified soy milk at dinner.

Rule #4 Eat three servings of Lean protein
Why Lean meats, fish, poultry, milk, legumes and eggs help build the placenta and your baby’s tissues.
How Eat a breakfast burrito with eggs, a turkey sandwich for lunch and hummus dip with bell peppers as a snack.

Rule #5 Drink eight or more glasses of water
Why Water keeps you hydrated and helps create the extra blood needed to carry oxygen and nutrients to your baby.
How Carry a bottle of water and take eight swigs every hour. Also drink a glass of water between each meal and snack.

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