N E W A R K

B E T H
I S R A E L
C E N T E R

M E D I C A L

Nutrition During Pregnancy

& Breastfeeding

Expected weight
gain
Weight gain is necessary during
pregnancy. If you dont gain weight,
then your baby cant gain the weight
he/she needs in order to grow. Talk to
your doctor.
If youre

Adult

Teen

underwt

28-40 lbs.

35-40 lbs.

normal

25-35 lbs.

30-35 lbs.

overwt

15-25 lbs.

25-30 lbs.

obese

15-18 lbs.

Dietitian Contact
Information:
Please call (973)-926-7300 to
schedule an appointment with
the Nutritionist.
Karen Basedow, MS, RD, CDE
Sarah Stites, MS, RD

What to Eat
Folic Acid/Folate:
prevents birth defects
- fortified cereals
- leafy greens
- citrus fruits
- dried beans
- asparagus

Iron: prevents anemia

- lean meats
- iron-fortified cereal
- beans

Calcium: strong
bones & teeth
- milk
- yogurt
- cheese
- spinach
- broccoli

Vitamin D: bone strength

- milk
- eggs

- almond milk
- soy milk

Things to remember during pregnancy:

Dont skip meals
Your baby needs to
be fed, too many
hours without food
can be dangerous.

Have a good
breakfast

Rely on food,
not supplements

Its your first

Supplements cant
opportunity to get
replace the nutrition
the nutrients that
of food!
keep you going and
that get your baby
off to a healthy start.

NEWARK BETH ISRAEL MEDICAL CENTER

What you should eat from each group daily:

Food
Group

1 st Trimester
2 nd & 3 rd
Whats 1 cup or 1
&
Trimesters
ounce (oz.).?
Breastfeeding
&
plus formula Breastfeeding
Nullam eget neque
only
2 cups

3 cups

2 cups

2 cups

6 ounces

8 ounces

Sed lectus
3 cups

ounces
Nulla aliquet 5lacinia
velit

3 cups

6 ounces

What NOT to Eat

Be Active
When pregnant or breastfeeding:
Unless your doctor advises you not
to exercise, women should complete
2 hours of physical activity each
week.

Exercise for 10 minutes at a time:

EXAMPLE:

5 days per week = 30 minutes total

for the day

1 cup raw or cooked veggies or 100% juice

+
2 cups raw leafy veggies
1 cup fruit or 100% juice
+
cup dried fruit
1 slice bread
+
1 ounce cereal
+
cup cooked pasta, rice, or cereal
1 cup milk
+
8 ounces yogurt
+
1 ounces natural cheese
+
2 ounces processed cheese
1 ounce lean meat, poultry, or seafood
+
cup cooked beans
+
ounce nuts or 1 egg
+
1 tablespoon peanut butter

raw fish (sushi)

raw meat/rare meat
unpasteurized soft
cheese (feta, brie,
camembert,
blueveined cheese,
queso fresco, queso
blanco, queso
panela)
raw cookie dough
alcohol
2

runny or
undercooked eggs
unpasteurized milk
or juice (including
fresh squeezed)
limit caffeine
fish with high levels
of mercury (tilefish,
king mackerel,
shark, swordfish)