Pregnancy and Nutrition

It takes approximately 675,000 calories over the course of a nine-month pregnancy to create a healthy fetus. The average woman will need 2,400 to 2,600 calories a day, slightly less in the first trimester and slightly more in the last.

Healthy, organic, whole and nutritious foods are essential in providing adequate nutrition to the development of a fetus. A woman’s health greatly affects the health of her baby and a high-quality diet creates the best possible environment for a successful pregnancy.

A diet rich in whole grains, organic vegetables, nuts, seeds, legumes, beans, fresh fruit, pure unrefined oils and adequate amounts of pure protein from fish, meat and eggs.

Adequate amounts of high quality protein from organic sources, such as poultry, fish and eggs are essential throughout the pregnancy.

If adequate amounts of protein are not consumed, a woman will break down her own lean body tissue to supply the fetus.

A woman needs about 80 to 100 grams of protein a day which should be increased every trimester by approximately 10 grams.

Dieting could have detrimental effects on the baby’s development, especially in the third trimester when there is rapid growth, brain and nervous system development.

Fish is an important part of a healthy diet and is low in saturated fat, and many fish contain healthful omega-3 fatty acids.

Fish like shark, swordfish, king mackerel, and tilefish that are high in mercury should be avoided. Especially in the first trimester as the fetus is vulnerable and highly sensitive to environmental toxins.

Fiber rich foods are the perfect balance for this protein rich diet.

High fiber fruits and vegetables will assist in moving the digested protein particles through the digestive tract in order to eliminate. They also provide minerals and vitamins that are supportive co-factors in protein digestion.

This especially helps in the 2nd and 3rd trimester as the baby grows in size and presses on the organs and the intestines.

Folic acid is considered an essential nutrient throughout the pregnancy. Minimum recommendation is 400 mg a day. Some practitioners recommend 800 to 1200mg a day.

Folic acid prevents neural tube defects in the brain and spinal cord, during the first eight weeks of pregnancy. This critical time is often before women know that they are pregnant.

In the 2nd and 3rd trimester, folic acid helps to stimilate a woman’s appetite; as the baby increases in size, there is less and less room for digestion but the demand for more nutrition is great.

Food sources of Folic acid or folate include leafy green vegetables, broccoli, and orange juice.1 ( American Pregnancy Association)

Calcium is also considered essential for a healthy pregnancy. Calcium assists in the development of healthy bones and teeth. It is recommended to start out with a 1000 milligrams in the first trimester, 1200 in the second and 1600 in the third trimester. 

Magnesium has to be balanced with calcium. It’s a 1.5 ratio of calcium to magnesium. If a woman is taking 1200 milligrams of calcium, she needs to take about 900 milligrams of magnesium, increasing that as the calcium increases throughout the pregnancy.

Essential fatty acids are important and can be taken in the form of flax, hemp seed or wheat germ oil. Essential fatty acids are needed for the development of the brain and the nervous system in the third trimester .

Also, deep sea fish is an excellent source of essential fatty acids. But, contamination through mercury and environmental toxins need to be considered.

Iron is extremely important during pregnancy. Especially when the placenta starts forming and the mother needs more blood and higher circulation which is important through all three trimesters. The recommendation is 40 to 80 mg a day.

Food sources for iron are dark leafy greens, red meat, especially liver.

It is recommended to exercise at moderate level, for instance, swimming, walking and cycling are wonderful ways to stay in shape during pregnancy and stay on the side of caution, however, human studies have not shown bad effects on mother or baby , when exercising vigorously or using traditional heart rate ranges.2 (www.hss.edu/conditionsexercise-during-pregnancy.asp) Womans Sports Medicine Center

Every pregnancy is different and certain medical conditions can put mother and baby at risk for injury, so it is important to decide on a successful exercise plan with your doctor.

Resources:

Hawthorn University Pregnancy Nutrition Lecture NC8

Womans Sports Medicine Center

American Pregnancy Association