It is important to get the nutrients you need both before getting pregnant and during yourbob彩票欧洲杯竞足-pregnancy.
In addition, there are a few special considerations for breastfeeding mothers. For more information, please seeNutrition Tips for Breastfeeding Mothers.
- 偏见Make sure you get enough calories to maintain a reasonable weight. Adjust the number of calories you eat as needed to attain your weight gain or weight loss goals.
- 怀孕Increase your diet by 300 calories per day starting in the second trimester. Monitor for appropriate weight gain and adjust your diet as needed.
- 哺乳Add 500 calories a day to your normal pre-pregnancy diet.
- 偏见Protein should account for 12 percent to 20 percent of your daily calories. Make sure to eat 0.8 grams of protein per kilogram of your body weight (to convert pounds to kilograms, divide the pounds by 2.2), with a minimum of 40 grams of protein a day. For example, if you weigh 120 pounds, you should eat roughly 44 grams of protein a day.
- 怀孕During pregnancy, you should get a minimum of 60 grams of protein a day, which will account for approximately 20 percent to 25 percent of your calorie intake.
- 偏见The amount of carbohydrates you should eat varies from person to person and should be based on an individualized nutritional assessment. That said, for most people, carbohydrates account for approximately 50 percent to 60 percent of their daily calories.
- 怀孕Some women experiencegestational diabetes, or diabetes during pregnancy, which may require them to limit their carbohydrate intake to 40 percent to 50 percent of their daily calories. To learn more, please seeDietary Recommendations for Gestational Diabetes.
- 偏见The amount of fat you should eat varies from person to person and should be based on an individualized nutritional assessment. For most people, less than 10 percent of their daily calories should come from saturated fat and up to 10 percent from polyunsaturated fat. Eating monounsaturated fat is preferred.
- 怀孕During pregnancy your body needs more fat. Roughly 25 percent to 35 percent of your daily calories should come from fat, depending on your carbohydrate goals. Eating monounsaturated fat is preferred over saturated varieties.
Both before and during pregnancy it is important to eat between 20 and 35 grams of fiber each day. This is the same as the guidelines for the general population.
Sodium intake recommendations both before and during pregnancy are the same as those for the general population: 3000 milligrams a day. In some cases, there are medical reasons to restrict the amount of sodium in your diet. Talk with your doctor if you are unsure about your sodium intake.
It is important not to drink alcohol both if you are planning to get pregnant and if you are pregnant. Alcohol exposure during early fetal development can cause serious problems for your baby.
- 偏见It is safe to use any artificial sweetener on the market.
- 怀孕The Food and Drug Administration (FDA) has approved aspartame, acesulfame-K and sucralose for use during pregnancy. Check with your doctor before using other artificial sweeteners.
- 偏见It is important to get enough folic acid, or folate, before you become pregnant. Begin adding 400 micrograms a day prior to conception to reduce risks of neural tube defects, such as spina bifida and anencephaly.
- 怀孕During pregnancy, increase your folic acid consumption to 600 micrograms a day.
- 哺乳While breastfeeding, make sure to get 500 micrograms of folic acid a day.
- 偏见Between the ages of 14 and 18, you need 15 milligrams of iron a day. Between 19 and 50 years of age, you should get 18 milligrams of iron a day.
- 怀孕During pregnancy you need more iron and should get 27 milligrams a day. Some women suffer from贫血and need even more iron, up to 60 milligrams a day as directed by their doctor.
- 偏见14岁到18岁之间，你需要9毫克的锌一天。 Between 19 and 50 years of age, you should get 8 milligrams of zinc a day.
Before, during and after pregnancy while breastfeeding, you need the same amount of calcium, although it does vary slightly by age. If you are 18 years old or younger, you need 1300 milligrams a day. If you are between 19 and 50 years old, you need 1000 milligrams of calcium a day.
UCSF Health medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.
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