Nutrition in pregnancy

 

All pregnant women want to look good, feel good and have a healthy baby.  

Good nutrition can go a long way toward providing this. What we eat is used for fuel but also to meet the massive requirements of the mother's growing body and the baby.  Our pregnant bodies accomplish this amazing task best when given the best ingredients. We need proteins, carbohydrates, fats, vitamins, minerals and fluids. You need to know the best types of each. You also need to know about a few things to avoid. 

 

To understand all of this first start by reviewing nutrition basics. Click on each topic to learn more: 

Nutrition basics: 

Proteins 

Carbohydrates

Fats

Vitamins and minerals

Drinks

 

 

There are some major things in our nutritional requirements that change: 

 

Remember that 2000cc is 2 liters, same as in a 2 liter bottle of soda. What does all this extra fluid do ? Firstly it helps to greatly increase your blood volume, even in the first trimester. Additionally it helps keep a compressed urinary tract infection free. Finally it helps to give the growing placenta good blood flow. 

 

 

There are also some more subtle but important changes: 

                             

 

The pie chart on the right shows the ideal proportions of nutrients in pregnancy. Notice how the carbohydrate piece shrinks, and both the protein and fat requirements increase. All this has to do with the following major physiologic changes : 

  • We are in anabolism- the mode of building tissue, for ourselves and the baby
  • We become relatively insulin resistant. Yes, in pregnancy we all become a little like diabetics. 

 

 

What about weight gain in pregnancy ? Here are the FAQs: 

  • Underweight women should gain about 28-40 pounds
  • Overweight women should gain less, about 15-20 pounds
  • Women with twins should gain 37-54 pounds
  • Generally gain is 2-4 pounds in the first 3 months, and about 1 pounds per week thereafter. 
  • What happens if I gain too much weight ? 
    • Increased risk of gestational diabetes
    • Increased risk of preeclampsia 
    • Increased risk of labor abnormalities and C section 
    • More weight to lose postpartum
  • What happens if I gain too little weight ? 
    • increased risk of fetal growth restriction 
    • increased risk of early labor
    • increased risk of low birth weight 

 

Special nutrition concerns: 

  • Food unsafe in pregnancy 
    • unpasteurized milk products- due to risk of infection 
    • raw eggs - due to risk of infection
    • fish at risk for containing heavy metals - due to concern or heavy metal effects on development; Click HERE for an authoritative list from Mayo Clinic on fish safety in pregnancy. 
    • alcohol - due to risk of fetal alcohol syndrome and many other serious problems 
    • Learn even more HERE. 
  • Hyperemesis, also known as Nausea and Vomiting of Pregnancy ( separate full page coverage forthcoming ! ) 
  • Cravings - Usually these are harmless, but if they lead to overconsumption of a certain food, or displacement of a balanced diet, they should be reined in. If there is a craving for a nonfood item, it should be reported to the doctor immediately. This is called " Pica" and can lead to poisoning. 

 

Putting it all together

Making optimal nutrition in pregnancy really happen is a matter of taking all these principals and putting them together in a practical everyday way. Check out this section which gives you practical advice on how to do just that: 

Planning Meals and Snacks 

And remember, the awesome job that you do on your pregnancy nutrition should be kept up afterwards since nursing is even more demanding !