*Information for Postpartum women is based on an 1800 calorie diet. This is for most inactive women. If you exercise 30 minutes or more per day, you may need slightly more calories.
Extra Needs for You and Your Baby
Folic Acid (Folate)-600mcg: is a B Vitamin that can help protect your unborn baby from birth defects of the brain and spinal cord.
These can occur during the first weeks of pregnancy. All women during childbearing years should receive good source of folic acid daily.
Good sources of folic acid:
Fortified cereals, dark leafy vegetables, dried beans, liver, and citrus fruit
Iron- 27mg: Iron helps carry oxygen to your cells and to your baby’s cells.
Foods that contain iron:
Liver; red meats, eggs, dried beans, dark leafy vegetables, broccoli, WIC, cereals and peanut butter.
Vitamin C helps your body use the iron in foods better
Avoid caffeine during pregnancy as it makes it hard for your body to use the iron
Caffeine is found in: coffee, tea. sodas, and chocolate.
Calcium: Extra calcium is needed for bone development in your baby. The baby will take calcium from your bones and teeth of you don’t get enough in your diet.
Good sources of calcium:
Low -fat dairy such as milk, yogurt, pudding and cheese; collard greens, broccoli, and fortified whole grain cereals, and juices.
Weight Gain During Pregnancy:
- Gain weight gradually during pregnancy.
- Total amount of weight you should gain during your pregnancy depends on what you weighed before you go pregnant:
- A woman at a healthy weight before pregnancy should gain 25 to 35 pounds during pregnancy.
- 2 to 4 pounds in your first three months
- 3 to 4 pounds per month in your fourth through ninth month.
The advice is different for an underweight or overweight woman. Ask your doctor or healthcare provider what is the right weight gain for you.
Ways to Control Your Weight- During or After Pregnancy:
Eat Fewers “extras.” Extras are the foods that are high in fat or sugar.
Examples of these include:
- Soft Drinks and Whole Milk
- Candies and Desserts
- Fried or Fast Foods
- Sausage or Bacon
- Fatty Meats
Increasing physical activity is another way to control weight gain. Walking or swimming for 30 minutes per day is a good way to burn extra calories. Be sure to check with your doctor before doing any physical activity.
*After your baby is born wait at least six weeks before exercising. And be sure your doctor agrees it’s all right, too.
Food Safety During Pregnancy and Breastfeeding:
Protect you and your baby’s health by practicing safe food handling. There are many health risks to not preparing foods properly. See the chart below for details on common risks.
Where is it?
How to prevent
*Do not eat
*Eat up to 12
Content taken with permission from the following informational pamphlet:
Choose MyPlate | © DHEC ML-025495