Nutrition in Pregnancy
Well-nourished mothers give birth to healthier babies. Poor diet in
pregnancy is associated with decreased birth weight, increased stillbirth,
increased miscarriages and neonatal death. The nutrition of the mother directly
affects the health and development of the infant, and her own health during
pregnancy, and in the future, so proper nutrition is vital.
Essential Elements of Nutrition during Pregnancy:
Protein: Breaks down into amino
acids, used to rebuild cells and support the growth of new tissue. You’ll need
60 grams of pure protein a day; equal to 6-8 ounces of protein-rich foods.
Calcium: For strong bones and
teeth, for controlling heartbeat, transmitting nerve messages, blood clotting,
and muscles contraction. If the mother does not continually replenish her
calcium, the fetus will draw calcium from maternal stores. Although the mother
will recover the bone density in later life (breastfeeding actually reduces the
risk of osteoporosis), it is best to avoid this calcium depletion by watching
calcium levels in her diet. Recommended: 1200 mg of calcium
per day.
Iron: Component of red blood
cells. Pregnant women’s blood volume doubles, and so do daily iron needs.
Physicians typically recommend daily supplements of 30 mg. Combine vitamin
C-rich foods or juices with iron-rich foods or supplements to maximize
absorption.
Folic Acid: Helps to form blood
cells and the genetic material inside every cell. Adequate intake of folic acid
in early pregnancy significantly reduces the risk of neural tube birth defects.
Daily supplements of .4 mg are recommended, especially in the first trimester.
Sodium: Doctors used to advise
women to reduce salt intake to minimize fluid retention and swelling in late
pregnancy. However, we now know that reducing salt or fluids triggers the body
to conserve sodium and water, worsening swelling and causing blood pressure to
rise.
Fluids: While pregnant, your blood
volume increases by 50%, your baby is immersed in 1 quart of amniotic fluid,
and tissue fluid volume increases by 2-3 quarts. You need to drink at least 2
quarts of liquid a day (64 oz) to meet these extra fluid needs.
Calorie Intake: During 2nd
and 3rd trimesters, daily needs increase by about 300 calories.
Weight Gain In
Pregnancy: Typical is 25-35 pounds. How much weight gain is right for you
depends on if you were overweight or underweight prior to pregnancy. To
calculate the recommendation for your ideal weight gain, first go here: www.nhlbisupport.com/bmi/ to
calculate your body mass index based on your pre-pregnancy weight. Then:
check out this chart:
|
Underweight |
Gain 28 – 40 pounds |
|
Normal Weight |
Gain 25 – 35 pounds |
|
Overweight |
Gain 15 – 25 pounds |
|
Obese |
Gain 15 or more |
The right amount of weight gain is
important for your health and your baby’s health. Significantly underweight
women have a higher risk of anemia, cardiopulmonary problems, endometritis, premature rupture of membranes, and low birth
weight. Significantly overweight women have higher risk of high blood pressure,
diabetes, and various complications at birth.
By the end of the first trimester,
total weight gain should be 2 to 6 pounds. Gain should average 1 pound a week
for the last 6 months.
Things to Avoid: Swordfish and shark due to mercury
contamination (may also affect tuna, pike, trout, and walleye.) All raw fish, especially raw shellfish. Raw
or undercooked meat. Unpasteurized milk. Soft cheeses, such as Brie, feta,
camembert. (Cream cheese is OK.) Caffeine, alcohol,
artificial sweeteners.
Recommended Dietary Allowances for Pregnant Women
(Percentage Increase indicates how much higher this recommendation is than the
recommendation for non-pregnant women)
|
|
RDA |
%
Increase |
|
|
RDA |
%
Increase |
|
Calories |
2000-3000 |
15 |
|
Niacin |
15 mg |
~10 |
|
Protein |
60 g. |
20 |
|
Riboflavin |
1.6 mg |
20 |
|
Vitamin A |
1000 RE |
0 |
|
Thiamin |
1.5 mg |
35 |
|
Vitamin B6 |
2.2 mg |
25 |
|
Calcium |
1200 mg |
50 |
|
Vitamin B12 |
2.2 mg |
10 |
|
Phosphorus |
1200 mg |
50 |
|
Vitamin C |
70 – 100
mg |
15 |
|
Magnesium |
320 mg |
10 |
|
Vitamin D |
10 mg |
100 |
|
Iron |
30 mg |
100 |
|
Vitamin E |
10 mg |
25 |
|
Zinc |
15 g |
20 |
|
Vitamin K |
65 mg |
10 |
|
Iodine |
175 mg |
15 |
|
Folate (Folic
Acid) |
400 mg |
120 |
|
Selenium |
65 mg |
15 |
Compiled by Janelle Durham. Sources:
Food and Nutrition Board,
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