A Healthy Mom-To-Be Means Healthy Baby

Click on photo to go to the Mayo Clinic Website

Click on photo to go to the Mayo Clinic Website

Expectant mothers should see the physician before, during, and after pregnancy. Even with a well balanced diet from all five foods groups, it is difficult to meet all of the nutritional needs. A supplement may be taken to make sure all the nutritional needs are met. A pre-natal supplement may be taken before pregnancy to ensure the mother-to-be is well nourished.

The expectant mother needs to consume 8 ounces of whole grains, 3 cups of vegetables, 2 cups fruits, 3 cups low/fat free milk, and 6½ ounces meat and beans everyday.
Substances such as caffeine, alcohol, and cigarette smoke should be avoided completely, because of the health risks to both the baby and the mother during pregnancy. These substances have been known to cause low birth weight, miscarriage, hinder brain development, still born babies, and other birth defects.

Expectant mother have also been known to crave foods or other non edible items containing a nutrient that they are lacking. Such cravings are called “Pica.” These cravings can range from clay to soap products. It depends of the nutrient(s) they are lacking most likely.

An example of a well-balanced for the expectant mother is as follows:


1 Large Bagel
½ Cup Orange Juice
½ Cup Low/Fat Free Milk
2 Hard Boiled Eggs


2 Slices Whole Grain Bread
2 Ounces Cheddar Cheese
½ Cup Tomato Soup
½ Cup Low/Fat Free Milk
1 Small Salad (Consisting of Lettuce, Tomatoes, Red/Green Bell Peppers, Carrots, and Cucumbers)

Afternoon Snack

3 Celery Sticks with 1 Tablespoon of Peanut Butter

A 6 Ounce Container of Low Fat Yogurt (6 Ounces = ¾ Cup)

1 Cup Grapes (32 seedless Grapes)


3½ Ounces Skinless/Boneless Chicken Breast
1 cup Fruit Salad (Consists of sliced strawberry, watermelon, cherries, honeydew, grapes, and muskmelon)
½ Cup Green Beans
½ cup Sliced Cucumbers
½ Cup Low/Fat Free Milk
A 2 Ounce Dinner Roll