Posted by RJ McCollam | May 19th, 2017

Nutrition and Pregnancy

Proper nutrition during pregnancy is not just about eating more, but eating smart. A balanced, nutrient-rich diet is essential to support the health of both the mother and the growing baby. Here’s a comprehensive guide on how to nourish both yourself and your baby throughout your pregnancy.

The Importance of Balanced Nutrition
The old adage “eating for two” can be misleading. Pregnancy requires an increase in certain nutrients, but this doesn’t necessarily mean doubling your calorie intake. The key is to focus on quality rather than quantity. Optimal nutrition during pregnancy can help support fetal development, manage maternal weight, and reduce the risk of many pregnancy-related complications.

Essential Nutrients
Folic Acid: One of the most critical nutrients during pregnancy, folic acid helps prevent neural tube defects such as spina bifida. The CDC recommends that women who are planning on becoming pregnant should take 400 micrograms (mcg) of synthetic folic acid daily, in addition to consuming food sources of folate from a varied diet.

Iron: Iron supports the development of the placenta and fetus and helps your blood carry oxygen. Iron needs nearly double during pregnancy, increasing from 18 mg to 27 mg per day. Good sources include lean meats, beans, tofu, and fortified cereals.

Calcium: Essential for building your baby’s bones and teeth, calcium also helps prevent the loss of your bone density as the baby uses calcium for its own bone growth. Aim for 1,000 mg per day, which can be met by consuming dairy products, calcium-fortified foods, and leafy greens.

Protein: Protein is crucial for the baby’s overall growth and the expansion of maternal tissue, including the uterus and breasts. Include a variety of protein sources like lean meat, poultry, fish, eggs, beans, nuts, and seeds in your diet.

Foods to Include
Whole Grains: These are important sources of energy and nutrients and help in digestion due to their high fiber content. Opt for whole-grain bread, pasta, rice, and cereals.

Fruits and Vegetables: Loaded with vitamins, minerals, and fiber, fruits and vegetables help keep energy levels up and constipation at bay. Brightly colored fruits and vegetables — like carrots, berries, and spinach — contain plentiful vitamins and antioxidants.

Healthy Fats: Fats are significant for the baby’s brain development. Focus on healthy sources, such as avocados, nuts, seeds, and olive oil. Omega-3 fatty acids, particularly DHA, are vital for fetal brain and eye development, found in high amounts in seafood such as salmon and sardines.

Foods to Avoid
Raw and Undercooked Foods: To reduce the risk of infections such as Listeriosis, avoid raw or undercooked meat, fish, and eggs.

Unpasteurized Foods: Avoid unpasteurized milk and cheeses as they can harbor harmful bacteria.

High Mercury Fish: While fish is a great source of omega-3s and protein, avoid types high in mercury like shark, swordfish, and king mackerel. Opt for lower-mercury options like shrimp, canned light tuna, salmon, and pollock.

Excessive Caffeine: Limit caffeine intake to less than 200 mg per day – the equivalent of about one 12-ounce cup of coffee.

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Conclusion
Good nutrition during pregnancy goes a long way in promoting healthy development of the baby and ensuring the mother maintains her health throughout and after pregnancy. Consulting with a healthcare provider or a nutritionist can help tailor a nutritional plan that meets both your and your baby’s needs.