Eating for Two
Nutrition During Pregnancy
Nutrition is important throughout your life, but a balanced diet during pregnancy is not only essential, but also the greatest gift you can give to your baby. Nutrition has been shown to impact the birth weight, gestational age and nutritional status of the fetus, as well as the chronic disease states later in the child’s life. While starting a nutritious diet at the start of your pregnancy is ideal, it's never too late to start. As you're juggling every aspect of your pregnancy, here is a great nutrition list for you to keep handy on what to eat, what not to eat, and why.
Foods to Limit or Avoid During Pregnancy
Deli Meat
Deli meat can be contaminated with the bacteria, listeria. Listeria can cross the placenta, possibly causing life-threatening infection or blood poisoning to your baby. If you choose to consume deli meat, heat it through till steaming to help kill off any lingering bacteria.
High Mercury Fish
Mercury consumption during pregnancy has been linked to developmental delays and brain damage. High mercury fish tend to be: shark, swordfish, king mackerel, and tile fish.
Soft Cheese
Imported soft cheese can also contain listeria. Soft cheese to avoid includes: Brie, Camembert, Roquefort, Feta, and Gorgonzola. If these cheeses are not imported, they may be made with pasteurized milk making them safe to eat.
Caffeine
Caffeine is a stimulant and may increase your blood pressure and heart rate, both of which are not recommended during pregnancy. Studies are also suggesting that caffeine intake may be correlated to miscarriages especially within the first trimester. It's strongly recommended to avoid caffeine throughout the first trimester and limit consumption to less than 300 mg of caffeine per day for the remainder of your pregnancy.
Nutrients to Emphasize During Pregnancy
Calories
While you may be “eating for two,” your calorie needs are not based on this popular phrase. It’s commonly said that you should increase your calories by 300 a day. However, the new daily recommended intakes (DRIs) suggest that your additional needs actually begin to increase primarily during the second and third trimester to 350 calories a day, and then 450 calories a day, respectively.
Calcium (Recommended 1000 – 1,300 mg per day)
The stress of pregnancy on a woman’s bones places calcium at the top of the list of necessary nutrients to consume. Calcium is needed for bone and tooth formation of the fetus, blood clotting and blood pressure regulation. Calcium needs to increase as the pregnancy progresses, with 80% of the calcium needed during the third trimester for fetal bone mineralization. If the mother’s diet is lacking in calcium, calcium will be mobilized from her bones to maintain serum calcium, often referred to as “bone thinning.”
Folic Acid (Recommended 600 mcg per day)
Folate is a B-complex vitamin functioning in the synthesis of amino acids. Maternal deficiency in folate is linked to complications such as spontaneous abortions, malformation of the fetus (including neural tube defects) and antepartum hemorrhage. To make sure you're meeting the recommended 400 mcg, consider incorporating high folate foods such as asparagus into the diet, as well as your prenatal vitamin. Before you bank on asparagus for all your folic acid intake, keep in mind that approximately 50% of folate is absorbed from food, 85% absorbed from fortified foods and 100% absorption from a supplement.
Iron (Recommended 27 mg per day)
Iron functions in red blood cell production, the development of the placenta and fetus, and maintaining maternal blood volume with the greatest demand for iron during the 3rd trimester.
Iron-deficiency anemia can cause several complications in pregnancy, including: altered metabolism, decreased oxygen transfer to tissues, higher incidence of premature delivery and perinatal mortality. Good sources include: green leafy vegetables, whole grains, and lean protein.
Omega-3 Fatty Acids
Research on omega-3 fatty acids is fairly new and has not conclusively shown the necessary intake for a mother during pregnancy. What we do know is, if a woman consumes a diet high in omega-3s, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are incorporated into the fetus’ cell membranes. A correlation has also been found between DHA intake and birth weight: As the fetal and cord levels of DHA increase, so does the baby’s birth weight.
Even though research is still inconclusive, it’s an exciting emerging nutrient. Optimal intake levels have yet to be determined, but most experts are currently recommending a supplemented intake of 200 to 300 mg of DHA per day, which appears to be safe consumption. A great source of natural DHA is salmon, which is also low in mercury — however, you still need to cap your consumption at 12 ounces cooked per week.
Water
As that baby is growing tremendously inside of you, your blood volume is growing just as fast — a whopping 50 percent increase in volume! Your kidneys often weaken during this time and have a tough time working efficiently. This can lead to puffiness, swollen ankles and constipation. The number to shoot for is around ten cups per day, but ask your doctor for a more specific recommendation based on your pregnancy.