Everything You Need to Know about Pregnancy Nutrition

Although “eating for two” is not entirely true, there are certain macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) that are needed for a healthy pregnancy. The outcome of your pregnancy and the health of the baby are both directly related to maternal nutrition. The average woman should gain between 25 and 35 pounds throughout the pregnancy, but each pregnancy is unique so this will vary from person to person.

This weight is distributed in many different areas of the pregnant body. About half of the weight gained is actually the fetus, placenta, and amniotic fluid. Another large portion of the weight is in the growth of the uterus, breasts, and an increase in tissue fluids and a huge increase in blood volume. Only a small percentage of weight is maternal fat stores. The body stores this fat during pregnancy as a biological function to prepare the body for breastfeeding in the coming months. Without this weight gain, it is unlikely that breastfeeding will be successful.

So what exactly is needed for optimal nutrition during pregnancy?

• Approximately 300 extra calories per day

• 60-70 grams of protein per day

• Multiple small meals throughout the day

• Follow hunger and fullness cues

• Fat

• Increased Iron

• Calcium rich foods

• Folic acid (folate)

An additional three hundred calories per day is very easy to get in, but while doing so, it is also important to try to sneak in some of the other nutrients that are needed. It is also a good idea to eat a carbohydrate, a protein, and a fat together for ultimate absorption of the nutrients (and ultimate satisfaction!). Here are some 300 calorie ideas to start off with:

• Cereal with milk and a banana

• Baked potato with cheese and broccoli

• Chicken salad sandwich

Sixty to seventy grams of protein may seem like a lot, but many women probably already consume that much before they are pregnant. It is especially important to get the proper amount during this time because protein is the building block for all cells, tissues, and organs in our body, and in the baby’s body, which is growing very rapidly. Protein is found in nearly all animal and plant products, with the exception of fruit. For the best sources, choose meat, poultry, fish, eggs, milk, cheese, yogurt, and soy products.

Eating multiple small meals and snacks (5-6) throughout the day will increase energy, stabilize mood swings, and may even reduce morning sickness. It is also important to eat when you are hungry and stop when you are full. During pregnancy, your metabolism will change from day to day, so some days you will fell hungry all day long, and other days you may feel like you do not have much of an appetite at all. Do not worry, your body will let you know what it needs, so listen, and do not ignore what it is telling you.

Fats seem to have a bad reputation, but they actually play some big roles in the body. They are important for tissue development of the baby, especially its brain and nervous system. Fats also carry fat-soluble vitamins (Vitamins A, D, E, and K) to all parts of the body. Like other macronutrients, they provide energy and when part of a meal, will help keep you full for longer.

Fats are also stored during pregnancy to be used during breastfeeding. Fat intake is absolutely essential for the breastfeeding mother, and without dietary fats, the body will no longer be able to produce sufficient quantity or quality of breast milk. Fish, nuts, oils, meats, and milk products are great sources of fats.

Iron is used to make red blood cells, so it is needed in increased quantities during pregnancy due to the large increase in blood volume. Iron also supports the immune system, so it can help keep you extra healthy during these nine months. Red meat is the best source of iron. It is also found in large quantities in fortified grains such as bread and breakfast cereals.

An adequate amount of calcium in your diet during pregnancy will ensure that the baby has strong, healthy bones and teeth without compromising your own calcium stores. It also reduces the risk of pre-eclampsia, which can be dangerous for both the mother and the baby. Milk, yogurt, cheese, canned salmon, and dark green vegetables such as broccoli, bok choy, and kale are all excellent sources.

Folate plays a huge role in making new cells and in the creation of genetic material such as DNA and RNA, so it is imperative to have sufficient amounts during pregnancy. Folate also decreases the risk of neural tube defects in newborn babies. Folate is present in all enriched grain products, including bread, crackers, and flour, to name a few.