Eating well during pregnancy is one of the best things you can do to keep you and your growing baby healthy. What you eat impacts your baby’s development and can reduce your risk of certain birth defects and pregnancy complications. Following proper nutrition guidelines can help ensure you gain a healthy amount of weight and provide your baby with all the nutrients they need during this critical growth period. This article provides an overview of the key nutrition guidelines for pregnancy.
Introduction
Pregnancy increases your nutrient needs to support your baby’s development and growth. The right balance of macronutrients like protein, fat, and carbohydrates along with micronutrients like vitamins and minerals is vital. While you don’t need to eat for two adults, you do require more of certain vitamins and minerals than when you are not expecting. Consuming a variety of healthy foods and the right number of calories is crucial. Along with these dietary recommendations, you’ll also need more fluids, calcium, and iron when pregnant. Adapting your eating patterns can promote your health, help you manage pregnancy symptoms, and give your baby the best start in life.
Follow a Balanced Diet with Adequate Calories
One of the most important things during pregnancy is to eat a balanced diet. Pregnant women need more protein, iron, calcium, folic acid, and other vitamins and minerals than when not pregnant. You should aim for a variety of foods from all the food groups including fruits, vegetables, whole grains, dairy, and protein. Getting nutrients like fiber, vitamin C, choline, and omega-3s is also essential.
Your calorie needs increase during pregnancy to support your baby’s growth and development. However, you only need about 300 extra calories per day during the second and third trimesters. That’s equivalent to a glass of lowfat milk and a small snack. Consuming empty calories from things like soda, candy, and chips provide no nutrition for your baby. Focus on getting nutrients from whole foods like fresh produce, eggs, lean protein, dairy, nuts, seeds, and whole grains.
Take a Prenatal Vitamin and Focus on Key Nutrients
Taking a daily prenatal vitamin before and during pregnancy helps provide vital micronutrients. Prenatal vitamins contain higher amounts of iron, folic acid, calcium, and other minerals than standard multivitamins. Folic acid helps prevent neural tube defects and iron carries oxygen to your baby. Your iron and folic acid needs double during pregnancy. Calcium promotes bone health for you and your developing baby. Your vitamin and mineral needs go up when you’re eating for two so a supplement helps fill any nutritional gaps in your diet.
In addition to prenatal vitamins, pregnant women need extra amounts of certain nutrients like protein, choline, omega-3s, iron, calcium, and vitamin D. Getting enough protein promotes your baby’s growth and keeps your energy levels up. Iron-rich foods like red meat, eggs, spinach, and beans help prevent anemia and aid in your baby’s brain development. Calcium-rich dairy products, leafy greens, tofu, and fish with edible bones strengthen your and your baby’s bones. Vitamin D is crucial for calcium absorption and immune health.
Gain a Healthy Amount of Weight
Gaining the appropriate amount of weight during pregnancy can help reduce your chances of having complications like gestational diabetes and preeclampsia. Your doctor will give you a recommended weight gain range based on your pre-pregnancy BMI. Underweight women need to gain more pounds than someone overweight. However, too much weight gain can increase your risk of excess weight retention after giving birth. To support the optimal weight gain, focus your diet on minimally processed foods with plenty of nutrients. Combining a balanced diet with regular exercise enables healthy weight gain without going overboard on calories.
Hydrate and Watch Caffeine Intake
One aspect of nutrition that is especially important during pregnancy is hydration. Drinking plenty of fluids helps prevent dehydration, constipation, excessive swelling, and urinary tract infections. Aim for about 10 cups of total fluids per day. Water should make up most of your fluid intake. Fruit juice, milk, and herbal teas also count towards your fluid goals.
Caffeine is not strictly prohibited during pregnancy but intake should be limited. The American College of Obstetricians and Gynecologists recommends pregnant women consume less than 200 mg of caffeine per day. Excessive caffeine is linked to miscarriage and low birth weight. Keep caffeine consumption in check by limiting coffee, tea, soda, energy drinks, and chocolate. Substitute decaf or herbal tea if you want something warm to drink.
Food Safety is Crucial
Paying attention to food safety is especially important when you’re pregnant because you’re more susceptible to food poisoning and foodborne illness. These sicknesses are caused by things like bacteria, viruses, parasites, and toxins in contaminated foods. Your weakened immune system makes you more vulnerable when expecting. Some foods are more high risk for foodborne illnesses. Avoid raw meat and fish, unpasteurized milk and cheese, raw sprouts, and cut fruit you didn’t wash and prepare yourself.
To reduce exposure to bacteria, viruses, and parasites, follow good food safety practices. Wash hands and surfaces often, avoid cross-contamination of foods, cook meat thoroughly, keep perishable foods chilled, and steer clear of any recalled foods that could be contaminated. Taking these precautions reduces your chances of getting a foodborne illness.
Conclusion
Following proper nutrition guidelines during pregnancy helps ensure you stay healthy and provide the best environment for your growing baby to thrive. Eat a balanced diet with emphasis on key nutrients like protein, iron, folate, calcium, and vitamin D. Drink plenty of fluids, take a prenatal vitamin, gain a recommended amount of weight, and limit caffeine and unsafe foods. Focusing on a nutritious diet, supplemented with a prenatal vitamin gives your baby the building blocks needed for development while keeping you energized. Eating well now grows a healthy baby and offers benefits for both mom and baby that can last a lifetime.
