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, leaving the mom at risk for osteoporosis later in life. 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 During Pregnancy: Typical is 25-35 pounds. Women who were underweight before pregnancy should gain 35 or more pounds. Normal-weight or overweight women should gain 20 or more.
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 |
20 mg |
10 |
|
Protein |
60 g. |
20 |
|
Riboflavin |
1.6 mg |
20 |
|
Vitamin A |
800 mg |
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 mg |
15 |
|
Magnesium |
300 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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