Healthy Habits for Baby and You
What an amazing time in a woman’s life! You’re scared, excited, and full of questions. What should I eat and not eat to help this baby grow? First of all, before going over the basics of good nutrition during pregnancy, you must realize that every woman’s pregnancy is different. Some people are extremely nauseous while others experience no food aversions. So while there are guidelines and recommendations, it is also very important to listen to your body.
Calories/Weight Gain
The energy requirements during pregnancy do not change until the second trimester. During the second trimester an additional 300 calories a day are necessary, and an additional 500 calories a day are needed during the third trimester and while breastfeeding. An additional 300-500 calories is an extra sandwich, a fruit smoothie, an ice cream, a bag of chips. It is important to follow your hunger because calories do add up quickly and these extra energy requirements are not permission to have over eaten at every meal. Weight gain is very important to the outcomes of a healthy weight baby, the recommendation is 25-35 pounds and for multiples 35-45 pounds.
Protein
Starting in the second trimester increased protein intake is essential. It plays a role in supporting the rapid growth if the fetus, forming the placenta and amniotic fluid, and increasing maternal blood volume. Pregnant women should consume between 60-80 grams of protein per day or 1.1 grams/ kilogram. Remember that protein can be found in meats, legumes, nuts, seeds, and dairy products and in small amounts in bread. A small hamburger is 30 grams of protein and a glass of milk has 8 grams of protein, so my advice is to eat a good protein source, meat or beans at 2 meals daily.
Vitamin and Mineral Supplementation
Prenatal vitamins - Prenatal vitamins are important in helping pregnant women achieve optimal nutrition status. The vitamins may cause nausea in some women and added constipation, which is why it is recommended to take the vitamins in the evening with dinner or a snack and essential to maintain a high fiber diet to help with the constipation.
Folic acid - Pregnant women need 600 micrograms of folic acid which is important in reducing the risk or neural tube defects. You can achieve this with folate rich dark leafy vegetables, citrus fruits and juices, nuts, legumes, enriched bread products and through supplementation.
Calcium - Calcium is responsible for building bone and regulation of muscle and nerve function. It can also prevent pregnancy-induced hypertension. The increased needs during pregnancy are 1000 milligrams per day, roughly 3 glasses of milk per day.
Iron - Iron produces hemoglobin, which helps in oxygen delivery to the mother and the placenta. Supplementation is recommended to ensure an intake of 30 milligrams daily or 60 milligrams if you are anemic. Good food sources include meat, spinach, beans and raisins.
Fluids
It is vital to carry nutrients to body cells and carries waste products away. You need 8-12 cups of fluid a day. So drink, drink, drink! It will also help with constipation, which is a common problem during pregnancy.
Foods to Avoid
Limit your intake of caffeine to less than 300 milligrams per day; a regular 16 ounce coffee is around 125 milligrams. Artificial sweeteners are acceptable in moderation during pregnancy. Avoid soft cheese not made with pasteurized milk, raw or under cooked meat, poultry or fish. Do not eat shark, swordfish, or king mackerel due to the high mercury content. Limit fish lower in mercury such as shrimp, tuna, salmon and catfish to 12 ounces or less per week.
Morning Sickness/Food Aversions
It is not fun, but planning for it is key. To reduce morning sickness, eat something before you get out of bed. Saltines work great. Make sure that you do not get too hungry and plan for foods that you actually like to eat. For example, if you have an aversion to meat while pregnant, increase your consumption of nuts to help with protein. Be creative during these not-so-feel-good times and remember that your baby will be fine, just eat what your body can handle. And when eating does not sound appealing, try caloric drinks.