Nutrition through Pregnancy

What foods should I be

eating?
WIC- Nutrition
Nutrition
‘Eat a balanced diet.’ But what does this
mean?

Pregnant mothers should be eating a wide

through
variety of fruits, vegetables, whole grains,
and lean protein sources. Your WIC
package is designed to give you and your
19 Public Square Suite 150
___ Pregnancy
child the best nutrition possible. Belleville, IL 62220
___
Calcium: Milk, cheese, yogurt, tofu,
spinach, canned salmon

Folate & Folic Acid: Beans, asparagus,

Brussels sprouts, breakfast cereals, and
Phone: (618) 233-6170 Ext. 4428
___ WIC- Nutrition
whole grains Extension 4428
Iron: Fortified cereals, beans, peas,
St. Clair County Public
lentils Health Department
Protein: Eggs, lean meat, fish, milk,
cheese, yogurt, peanut butter, beans,
nuts WIC-Nutrition Education
Choline: Eggs, salmon, mushrooms,
poultry, whole grains

Lutein & Zeaxanthin: Eggs, spinach,

broccoli, peas, lettuce

Nutrition through Pregnancy Phone: (618) 233-6170 Ext. 4428

WIC- Nutrition
is anJess
Author: Equal Opportunity Employer.
Wittenauer

Weight Gain
Weight gain during pregnancy depends on your
pre pregnancy weight and nutritional status.
For women beginning pregnancy with a BMI of
18.5-24.9, an energy intake of 40-45 calories
per kg of body weight is recommended.
For the first trimester, there are no additional
calories needed per day. In the second
trimester an additional 340 calories should be
consumed. Mothers in the third trimester
should be consuming an additional 450 calories
per day.
 1-1.3 lb/wk ( Underweight)
o ~28-40 lbs total
 0.8-1 lb/wk ( Normal BMI)
o ~25-35 lbs total
 0.5-0.7 lb/wk ( Overweight)
o ~15-25 lbs total
Weight gain and the rate it is gained during
pregnancy is correlated with infant birth
weight and infant mortality rates.
HOW CAN I MAKE DIETARY
NUTRIENTS OF CONCERN CHANGES?
Calcium
 1000mg/day ( ages 19 or older)
 Calcium is important for bone
development and growth
Folate & Folic Acid
 600 mcg
 Folate is found naturally in foods,
folic acid is added to fortified foods.
 Both help protect and form the
A good rule of thumb is to draw an imaginary
neural tube to prevent major birth line down the center of your plate. Let the
defects to the brain and spine.
right side of your plate be energy dense foods
Iron
and the left side to be nutrient dense foods.
 27 mg (ages 19 or older)
 Helps make extra blood (hemoglobin) Energy dense foods include complex
and prevent iron deficiency anemia. carbohydrate sources such as whole grain
 Pro Tip* Eating a vitamin C rich pasta or bread, brown rice, beans, or starchy
source after eating a plant sources vegetables. It includes foods with a high
of iron will help your body absorb amount of calories per serving.
more of the iron.
Protein Nutrient dense foods include foods that are
 1.1g/kg ~ 75-100g per day rich in vitamins, minerals, and fiber. It
 Extra protein is needed to support includes many fruits and vegetables with
the growth of the fetus. limited added sugar and minimal calories.
Choline
View recipes on St. Clair WIC nutrition
 450 mg (pregnant women) AI
webpage
 550 mg (breastfeeding women) AI
 Choline helps to reduce neural tube
defects; Choline supports visual
memory of young children
Lutein and Zeaxanthin
 Fat-soluble antioxidants
 Main pigment in the eye; Supports Nutrient Energy
cognition and academic performance Dense Dense
foods foods