Nutritional Needs During Pregnancy 2

Cravings and food aversions

During pregnancy, many women experience aversions to particular foods, meaning the never want to eat them. They may also have cravings for at least one type of food. It’s unclear why women develop food cravings or aversions during pregnancy. However, researchers believe hormones play a role.

Common cravings during pregnancy include:

• chocolate
• spicy foods
• fruits
• comfort foods, such as mashed potatoes and pizza

It’s fine to give in to these cravings sometimes, especially if you crave foods that are a part of a healthy diet. However, you should try to limit your intake of junk food and processed foods.

Food aversions may only be problematic if they involve foods that are important for the baby’s growth and development. Talk to your doctor if you have adverse reactions to foods you should be eating during pregnancy. Your doctor can suggest other foods or supplements to compensate for the lack of certain nutrients in your diet.

Pica

Pica is a disorder that causes cravings for items that contain no nutritional value. Pregnant women with pica may want to eat clay, cigarette ashes, or starch, among other strange substances. When a woman has pica during pregnancy, it may indicate a lack of a specific vitamin or mineral.

It’s important to notify your doctor if you crave nonfood items or have eaten nonfood items. Eating such items can be dangerous for you and your baby.

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Healthy weight gain during pregnancy

Many women are concerned about weight gain during pregnancy. They fear they will gain too much weight and never get back to their prepregnancy size. However, some weight gain is normal during pregnancy, and it shouldn’t be cause for concern. The extra weight provides nourishment to the baby. Some of it is also stored for breastfeeding after the baby is born.

Women gain an average of 25 to 35 pounds during pregnancy. It's normal to gain less weight if you start out heavier or to gain more weight if you were underweight before pregnancy. You can speak with your doctor about the appropriate amount of weight for you to gain during your pregnancy. The chart below provides some general guidelines.

Recommended weight gain during pregnancy

Starting weight	Body mass index*	Recommended weight gain
underweight	< 19.8	28 to 40 pounds
normal weight	19.8 to 26.0	25 to 35 pounds
overweight	26.0 to 29.0	15 to 25 pounds
obese	>29.0	0 to 15 pounds

 

*Body mass index can be calculated using the following equation: weight (in pounds) / height (in inches)2 x 703.

Don’t worry too much about the number on the scale. Instead of focusing on your weight, you should concentrate on eating a variety of nutritious foods. Healthy eating is incredibly important, and dieting to lose weight or prevent weight gain is harmful to you and your baby.

Healthy exercise

Besides eating a nutrition-focused diet, exercising during pregnancy can help you manage your weight. Swimming and walking are good choices. However, you should avoid any extreme sports or contact sports, such as rock climbing and basketball.

If you didn’t exercise before your pregnancy, start out slowly and don’t overdo it. It’s also important to drink plenty of water so that you don't get dehydrated. Make sure to talk to your doctor before you start a new exercise routine.

Takeaway: Evaluate your diet

Make sure you’re eating a balanced and nutritious diet during your pregnancy so you and your growing baby can be as healthy as possible. Think about nutritional value, and limit your intake of high-fat, high-sugar, and high-sodium foods.

Eat these:

• at least three servings of protein per day
• six or more servings of whole grains per day
• five or more servings of fruits and vegetables per day
• three or more servings of dairy products per day
• foods with essential fats
• prenatal vitamins

Avoid these:

• alcohol
• excessive caffeine
• raw meats and seafood
• high-mercury fish
• uncooked processed meats
• unpasteurized dairy

You can work with your doctor and dietitian to create a more specific meal plan based on your age, weight, and medical history.

Q:

Are there any foods that should be avoided during pregnancy?

A:

Coffee is sometimes debated, as is fish.

Many studies have looked at coffee consumption during pregnancy, but it’s unclear whether or not drinking coffee increases your risk of miscarriage. It’s currently considered safe to drink up to one 12-ounce cup of coffee per day during pregnancy.

While essential fatty acids found in fish oil are important for baby’s brain development, fish may contain the metal mercury, which is known to cause birth defects. To avoid this, avoid eating shark, swordfish, and king mackerel. You should also limit any white tuna you eat to six ounces or less per week. Shrimp, salmon, catfish, and pollock are generally considered safe.

Avoid all alcohol and tobacco products during pregnancy. These are known to interfere with the baby’s development and cause problems after birth.

Healthline Medical TeamAnswers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.