The nutritional status of the mother prior to pregnancy and during pregnancy can affect the health of the newborn baby.
Nutrition can affect the newborn’s birth weight and risk of infant mortality. Research also suggests that disease that appears in later in life such as heart disease, hypertension and type 2 diabetes, may originate from unhealthy pregnancies.
By following a healthy diet and lifestyle a mother can do her part create a healthy baby.
Healthy Weight Gain in Pregnancy
Adequate weight gain during pregnancy is important. Underweight women should gain 28-40 pounds during pregnancy. Women with in a normal weight range should gain 25-30 pounds total and overweight women should gain 15-25 pounds.
The proper rate of weight gain should be: 2-4 pounds in the first trimester, 10-11 pounds in the second trimester and 12-13 pounds during third trimester.
Calorie Needs for Pregnant Women
Just because you are eating for two does not mean you should eat double the calories. In fact, the calorie needs for women in their first trimester are the same as females who are not pregnant. Calorie needs do increase an additional 340-360 calories (which is about the calories in a peanut butter sandwich and 1 cup 1% milk) in the second trimester and increase another 112 calories in the third trimester.
Increased Nutrient Needs during Pregenancy
- Folic Acid: Folic acid is important for fetal and placental growth and the prevention of neural tube defects. The recommend intake of folic acid for pregnant women is 600ug per day. Women can meet their needs by eating food such as dark green leafy vegetables, dried beans, citrus fruits, fortified cereals and/or by taking a folic acid supplement.
- Calcium: Hormones that increase in the body during pregnancy increase the rate of maternal bone turnover. There is also an increased need for calcium to help build and form the baby’s bones. To maintain healthy bones, it recommended that pregnant women have an intake of 1,000mg of calcium per day, which equals about 3 cups of milk.
- Vitamin D: A deficiency during pregnancy can cause a failure of proper teeth growth in the infant, decrease fetal bone growth and cause a low birth rate. The main source of vitamin D is the sun. Women should have at least 15 min of sun expose a day or take a vitamin D supplement.
- Iron: Because there is a marked increase in the maternal blood supply during pregnancy, there is an increased demand for iron. Pregnant women should consume an additional 700-800mg iron thought out the pregnancy. Foods that are high in iron include; poultry, fish, beef, nuts, dried beans, spinach, cheese and milk. It is also recommended that women take a 10mg iron supplement 3 times a day during the second and third trimester
Food to Avoid during Pregnancy
- Alcohol: No alcohol should be consumed during pregnancy. Alcohol consumption could lead to a condition known as fetal alcohol syndrome. The symptoms of this condition include; failure to grow, developmental delays, facial abnormalities and skeletal joint abnormalities.
- Caffeine: Caffeinated drinks should be taken in moderation. Less than 200mg (about 2 cup of coffee) should be consumed a day. Increased caffeine intake seems to increase the risk of first trimester spontaneous abortions.
- Mercury: Pregnant women should limit the consumption of shark, mackerel, tilefish, and swordfish to no more than once a month. Seafood such as canned tuna, shrimp, salmon, cod, crabs and scallops all have very low levels of mercury and can be safely eaten.
A pregnant woman can give her baby the best start in life by eating a well balanced healthy diet. A healthy diet will also help ensure that the mother maintains the energy and wellbeing needed to nurture her growing child.
Melissa Black - As a registered dietitian, I have devoted my time and energy in becoming a food and nutrition expert by completing my Bachelor's degree in ...
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