Nutrition During Pregnancy: Introduction
A great pregnancy outcome relies on the importance of pregnancy nutrition. The main source of nutrients for the baby is what a woman eats and drinks during pregnancy. Therefore, it is recommended that a variety of healthy foods and beverages be chosen by expectant mothers to provide the essential nutrients needed for the baby’s growth and development.
According to the American College of Obstetricians and Gynecologists (ACOG), as part of a pregnancy nutrition plan, a pregnant woman requires more calcium, folic acid, iron, and protein compared to a woman who is not expecting.
Importance of The Four Nutrients
- Folic Acid
Folic Acid, also known as folate, is a crucial B vitamin for preventing birth defects in the baby’s brain and spinal cord. It is recommended that women planning to conceive take a daily vitamin supplement containing 400 micrograms of folic acid at least one month before pregnancy.
During pregnancy, the recommended amount increases to 600 micrograms per day, commonly found in prenatal vitamins. Food sources of folic acid include leafy green vegetables, fortified cereals, beans, and citrus fruits.
- Calcium
Calcium plays a vital role in building the baby’s bones and teeth. If a pregnant woman does not consume enough calcium, her body will draw from her own bone stores to meet the baby’s needs. Pregnant women aged 19 and over should aim for 1,000 milligrams of calcium daily, while pregnant teens (ages 14 to 18) need 1,300 milligrams.
Good sources of calcium include milk, yogurt, cheese, fortified juices and foods, sardines or salmon with bones, and certain leafy greens like kale and bok choy.
- Iron
Iron is another essential nutrient during pregnancy. Pregnant women require 27 milligrams of iron daily, double the amount needed by non-pregnant women. Sufficient iron intake is necessary for producing more blood to supply the baby with oxygen. Insufficient iron levels can lead to anemia, causing fatigue and increased infection risk.
To enhance iron absorption, it is recommended to consume a good source of vitamin C with iron-rich foods. Meat, poultry, fish, dried beans and peas, and iron-fortified cereal are examples of food sources rich in iron.
- Protein
Protein is important for building vital organs in the baby, such as the brain and heart. Most women do not struggle to meet their protein needs during pregnancy. Good sources of protein include meat, poultry, fish, dried beans and peas, eggs, nuts, and tofu.
To optimize prenatal nutrition, it is advisable to focus on five food groups: fruits, vegetables, lean protein, whole grains, and dairy products. By prioritizing these nutritious foods, expectant mothers can support their own health and provide essential nutrients for the optimal growth and development of their babies, said Sarah Krieger, a registered dietitian and spokeswoman on prenatal nutrition for the Academy of Nutrition and Dietetics in St. Petersburg, Florida.
When experiencing morning sickness, the biggest mistake a mother-to-be can make is thinking that not eating will alleviate the symptoms. According to the Mayo Clinic, the exact causes of morning sickness are unknown, but hormonal changes or lower blood sugar levels may be factors. This common complaint can induce waves of nausea and vomiting, particularly during the first three months of pregnancy. To alleviate morning sickness, it is advisable to consume small amounts of odorless foods since smells can also trigger stomach upset.
It is common for pregnant women to develop sudden cravings or a strong aversion to specific foods. Cravings often indicate the body’s need for certain nutrients, such as protein or fluids, rather than a particular food item. Sweets, salty foods, red meat, or fluids are among the common cravings experienced.
Food to Include in Pregnancy Diet
During pregnancy, the primary goal is to prioritize nutritious foods, as recommended by Krieger to Live Science. Emphasizing the consumption of fruits, vegetables, lean protein, whole grains, and dairy products maximizes prenatal nutrition. Krieger advises filling half of the plate with fruits and vegetables, a quarter with whole grains, and a quarter with a source of lean protein. Additionally, including a dairy product with every meal is recommended.
Fruits and Vegetables
Regarding a healthy pregnancy nutrition plan, Krieger suggests that pregnant women focus on fruits and vegetables, particularly during the second and third trimesters. Consuming five to ten tennis ball-sized servings of produce daily provides low-calorie options packed with fiber, vitamins, and minerals.
Lean Proteins
Lean protein sources should be included at each meal to support the baby’s growth, including meat, poultry, fish, eggs, beans, tofu, cheese, milk, nuts, and seeds.
Whole Grains
Whole grains, such as oatmeal, whole-wheat pasta or bread, and brown rice, are essential for energy, fiber, iron, and B vitamins. Krieger recommends that at least half of the carbohydrate choices in a pregnant woman’s diet come from whole grains.
Dairy Products
Aim for 3 to 4 servings of dairy foods daily to obtain calcium, protein, and vitamin D.
In addition to a healthy diet, pregnant women should take a daily prenatal vitamin to ensure sufficient intake of nutrients such as folic acid and iron, which may be challenging to obtain from food alone, according to ACOG. It is important for those taking chewable prenatal vitamins to check the product labels, as they may not contain adequate levels of iron.
Detailed information on healthy food choices and portion sizes for meals can be found in the pregnancy section of the USDA’s choosemyplate.gov. It is generally considered safe for pregnant women to consume less than 200 mg of caffeine per day, which is equivalent to one 12-ounce cup of coffee. Moderate caffeine consumption during pregnancy does not appear to contribute to miscarriage or premature birth.
Food to Avoid During Pregnancy
The list of foods to avoid during pregnancy is as follows:
Seafood
Seafood such as swordfish, shark, king mackerel, marlin, orange roughy, and tilefish, which have high levels of methyl mercury, should be avoided by pregnant women. Methyl mercury, a toxic chemical, can cross the placenta and pose risks to the baby’s developing brain, kidneys, and nervous system. Additionally, raw and undercooked shellfish like clams, mussels, oysters, and scallops should also be avoided.
Pregnant women should also limit their consumption of albacore or “white” tuna, which has high levels of mercury, to no more than 6 ounces per week due to its potential harm to a baby’s developing brain. Canned light tuna, which contains less mercury, is a safer option during pregnancy.
Alcohol
It is advised to avoid alcohol completely during pregnancy as heavy alcohol use has been linked to fetal alcohol spectrum disorders, which can lead to physical problems and learning/behavioral difficulties in babies and children.
Raw Unpasteurized Products
To prevent listeriosis caused by Listeria bacteria and toxoplasmosis caused by a parasite, pregnant women should steer clear of unpasteurized (raw) milk and related products such as feta, Brie, Camembert, blue-veined cheeses, queso blanco, and queso fresco. They should also avoid consuming hot dogs, luncheon meats, and cold cuts unless heated to a steaming hot temperature to eliminate any bacteria. Store-bought deli salads like ham salad, chicken salad, tuna salad, and seafood salad, as well as unpasteurized refrigerated meat, spread, or pates, should also be avoided.
The Centers for Disease Control and Prevention (CDC) warns that a Toxoplasma infection can be transmitted from mother to baby during pregnancy, potentially leading to future problems like blindness and mental disability. To prevent toxoplasmosis, pregnant women are advised to avoid rare, raw, or undercooked meats and poultry, as well as raw fish dishes such as sushi, sashimi, ceviches, and carpaccio.
Furthermore, certain foods can increase the risk of food poisoning caused by salmonella and E. coli bacteria. Foodsafety.gov provides a list of foods to avoid during pregnancy, including raw or undercooked eggs (such as soft-cooked, runny, or poached eggs), foods containing undercooked eggs (like raw cookie dough or cake batter, tiramisu, chocolate mousse, homemade ice cream, homemade eggnog, and Hollandaise sauce), raw or undercooked sprouts (such as alfalfa and clover), and unpasteurized juice or cider.
Healthy Weight Gain During Pregnancy
Krieger states that weight gain throughout pregnancy often varies over the nine months, and it’s challenging to determine where the extra pounds are distributed. Whether they contribute to body fat, baby weight, or fluid gains cannot be accurately measured by a scale.
Instead of fixating on the number on the scale, Krieger advises expectant mothers to focus on regular prenatal checkups and ensure that the baby is growing normally.
The daily calorie requirement during pregnancy depends on factors such as a woman’s height, pre-pregnancy weight, and activity level. Generally, underweight women require more calories, while overweight and obese women need fewer.
During the first trimester, a woman’s calorie needs remain similar to her pre-pregnancy intake. The recommended weight gain during this period is between 1 and 4 pounds over three months. In the second trimester, it is advised to add 200 extra calories to the daily diet, while the third trimester requires an additional 300 calories as the baby undergoes rapid growth.
The Institute of Medicine (IOM) provides guidelines for total weight gain during a full-term pregnancy, outlining the following recommendations:
- Underweight women with a Body Mass Index (BMI) below 18.5 should gain 28 to 40 lbs. (12.7 to 18 kilograms).
- Normal-weight women with a BMI of 18.5 to 24.9 should gain 25 to 35 lbs. (11.3 to 15.8 kg).
- Overweight women with a BMI of 25.0 to 29.9 should gain 15 to 25 lbs. (6.8 to 11.3 kg).
- Obese women with a BMI of 30.0 and above should gain 11 to 20 lbs. (5 to 9 kg).
Rate of Weight Gain
The IOM guidelines suggest that pregnant women should gain between 1 and 4.5 lbs. (0.45 to 2 kg) during their first trimester of pregnancy. The guidelines recommend that underweight and normal-weight women should gain about 1 pound every week on average during their second and third trimesters of pregnancy, while overweight and obese women should gain about half a pound every week during their second and third trimesters of pregnancy.
Twins
The IOM guidelines for weight gain, when a woman is having twins, are as follows:
- Underweight: 50 to 62 lbs. (22.6 kg to 28.1 kg).
- Normal weight: 37 to 54 lbs. (16.7 to 24.5 kg).
- Overweight: 31 to 50 lbs. (14 to 22.6 kg).
- Obese: 25 to 42 lbs. (11.3 to 19 kg).
Recommended Nutritional Diet During Pregnancy
A pregnant woman should typically consume the following sample menu in a day to maintain a healthy diet during pregnancy. A good rule of thumb is to have three small, balanced meals and three light snacks spread throughout the day to ensure that both you and your baby receive the necessary nutrients.
- Breakfast: Oatmeal cereal, banana, one slice whole wheat toast, 2 tsp jam, 1 cup skim milk
- Snack: 1 cup yogurt, grapes
- Lunch: Turkey (if deli meat, do not eat cold – heat to steaming to avoid Listeria) and cheese sandwich on whole wheat bread, small bag potato chips, pear, and 1 cup skim milk
- Snack: Raw veggies and low-calorie dip
- Dinner: 4 oz chicken, 1 cup wild rice, 1 cup veggies, 1 cup skim milk
- Snack: Fresh fruit or low-fat frozen yogurt
This above diet is for informational purposes only and is not intended to offer medical advice.
Navigate Pregnancy with Dr. Mozhgan Sayyad
If you’re seeking guidance on healthy pregnancy nutrition and weight gain, Dr. Mozhgan Sayyad is the expert you need! With her expert advice and guidance, you can ensure that you and your baby receive the necessary nutrition for a healthy pregnancy.
Dr. Sayyad emphasizes the importance of focusing on the big picture during prenatal checkups rather than fixating on the number on the scale. When it comes to weight gain, she follows the guidelines set forth by the Institute of Medicine, which consider a woman’s BMI and provide recommendations for healthy weight gain during pregnancy.
But Dr. Sayyad goes beyond just offering advice – she provides a sample daily menu to give you an idea of what a healthy diet during pregnancy entails. By consuming three small, balanced meals and three light snacks throughout the day, you can ensure that both you and your baby receive the necessary nutrition.
So, if you’re seeking expert guidance on healthy pregnancy nutrition and weight gain, schedule an appointment with Dr. Mozhgan Sayyad today!
Please note that this article is for informational purposes only and does not provide medical advice.
