Healthy Eating for Two: Guidelines for Good Health during Pregnancy

• Begin a healthful, plant–based diet before you become pregnant. Your body’s stores of nutrients support the early growth and development of your baby.
• Maintain a steady rate of weight gain. Aim for about two to four pounds total during the first trimester and then about one pound each week during the second and third trimesters. Recommended weight gain during the entire pregnancy is 25 to 35 pounds. Weight gain should be more if you were underweight before pregnancy, less if you were overweight.
• See your health care provider regularly.
• Do not consume alcohol or use tobacco products during pregnancy.
• If you choose to consume caffeinated beverages, limit caffeine intake to less than 300 milligrams per day (the amount in about three cups of coffee).
• Exercise during pregnancy is often beneficial to both mother and baby. Talk to your doctor about an appropriate exercise plan for you.
• Limit empty calories found in highly processed foods and sweets. Make your calories count and choose nutrient–dense whole plant foods.