New Beginnings: Pregnancy Guides - Mission Health

N UTRITION H INTS
F OR M OM
Even though you are now eating for
two, you will only need to eat a little
more food each day 300-500 calories a
day more. This is about 1 /2 of a peanut
butter sandwich and milk. Eating
enough food is very important for your
baby’s growth. Gaining too much weight
will make it harder for you to lose the
weight after the baby is born. Limit foods
high in sugar and fat. If you are overweight,
now is not the time to diet. A
healthy weight gain during pregnancy is
between 25 and 35 pounds. (Your doctor
or midwife will tell you what is best
for you.) Most moms need to gain 3-4
pounds during the first 3 months and
about 3-4 pounds each month for the
rest of the pregnancy.
R ATE Y OUR D IET
Circle your answer to each question. Y = Yes, N = No, S = Sometimes
Y N S I eat two or more servings of vegetables each day (example: 1 /2 cup broccoli,
1 /2 cup carrots).
Y N S I eat two or more servings of fruit each day.
Y N S I eat one serving of foods high in Vitamin A each day (example: carrots,
spinach, squash, mango).
Y N S I eat foods high in Vitamin C every day (example: orange, grapefruit,
tomato, melon, strawberries).
Y N S I have four glasses of milk or I eat 4 servings of dairy foods (example:
cheese, yogurt, pudding) each day.
Y N S I eat at least two servings of lean meat, fish, chicken, turkey, beans, nuts or
soy foods each day.
Y N S I eat four or more servings of breads, cereals, pasta and rice each day.
Y N S I eat whole grains (wheat bread, whole grain cereal).
It is not necessary to cut down on salt
unless your doctor tells you to. Drink
plenty of fluids all during your pregnancy,
8-10 glasses (8 oz.) daily. Enjoy water,
fruit and vegetable juices, and milk.
Avoid caffeine (tea, coffee, colas) and
soda drinks high in sugar.
T HE W EIGHT Y OU G AIN
I N P REGNANCY
Y N S
Y N S
Y N S
Y N S
Y N S
I eat no more than four eggs each week.
I eat no more than one serving of cake, cookies, pastries, baked goods, or
candy each day.
I don’t eat very salty food (example: bacon, pickles, chips).
I don’t eat lots of fat and oils (example: butter, margarine, salad dressing,
fried foods).
I eat breakfast each day.
4-6 pounds Mother’s body storing fat
2-3 pounds Mother’s body storing
extra fluid for pregnancy
and breastfeeding. This
is important for the baby.
1 /2 pound Increase in breast size
2 pounds Uterus getting bigger
6-8 pounds Baby
1 1 /2 pounds Placenta
20-30 pounds Total weight gain
Y N S I eat when I am hungry, not when the clock says it’s mealtime.
Y N S I snack.
How are you doing
Give yourself two points for every Y and one point for every S you circled. Add up
all the points.
20 to 30 points: Keep it up, you’re eating well.
17 to 20 points: Pretty good. You’re doing fine, but there’s room for improvement.
9 to 16 points: Your eating habits need some work, look for ways to improve them.
8 or less: You need to take better care of yourself and your developing baby.
Start today!
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