Pregnancy Nutrition

Healthy eating while pregnant helps the growth and development of the foetus as well as the mum-to-be’s health and wellbeing. Pregnant women need to eat well and eat carefully, eat more as baby grows (not a large amount, but some).

As I pointed out in an earlier article, pregnancy and breastfeeding are nutritionally very taxing. The body of a pregnant woman is making extra demands due to an increase in blood volume, cardiac output and changes in breast tissue to prepare for breastfeeding, hormonal changes, growth of the placenta and changes in a number of major organs. It is vital that a pregnant woman eats well, ensuring not only her good health but that of her developing baby. 

In addition to all of the other changes, gastric function slows, delaying gastric emptying, and along with the slowed intestinal processing this increases the absorption of nutrients from food. Keep in mind though that this can contribute to constipation as more water is absorbed from the colon.

Pregnancy and body changes

Blood volume

During pregnancy, the blood volume may increase by as much as 50%. However, the red blood cell mass may only increase by 20%.  As a result, there is a reduction in the amount of haemoglobin and concentration of nutrients in the blood. That’s why blood test results cannot be compared to non-pregnant women.  At the moment, there is only limited data with which to interpret blood nutrient levels.

Weight gain and pregnancy

There are no recommendations for weight gain during the first trimester, although on average most women gain 1–2kg in total. Over the second and third trimesters, an gain of around 0.4 kg/week is expected, with a total average gain of 10-13 kg for women in the normal body mass index (BMI).

The expected composition of weight gain is:

• 44% fat stores and fluid retention
• 25% foetus
• The remainder spread between placenta, increased blood volume, increased maternal tissue and amniotic fluid.

Fat mass

While there are enormous variations in fat mass storage during pregnancy, the majority of fat is deposited around the abdomen, back and upper thighs. The fat storage usually occurs early in the pregnancy and,  acts as a form of fuel for the mother in order to spare glucose for the foetus. Some remaining stores are used during lactation.

General nutritional recommendations

Eating during pregnancy is not that different from general healthy eating practices: the diet should be sensible, clean, varied and healthy. Keep in mind that, as the pregnancy progresses, activity generally decreases, so some of the increased energy needs can be reduced. While pregnant, be sure to include the following:

• Ample fruit and vegetables
• Lots of wholegrain breads and cereals (food is best if it resembles its original state, i.e. same colour)
• Include lean meat, chicken and fish regularly and some protein in each main meal
• If vegetarian, ensure protein-combining principles and have at least two or more protein sources at each meal to get all the essential amino acids eg. Mexican bean burrito with cheese and low-fat cream cheese spread and salad
• Try to include some vegetarian meals each week (following protein-combining principles)
• Look for healthy fats such as those from nuts, seeds and fish and keep the unhealthy fats under control (pastries, processed meats and so on). Enjoy a small handful of nuts and seeds each day
• Ensure intake of healthy calcium-containing foods from dairy, tinned fish and calcium-fortified drinks
• Limit sugar intake by cutting-down on foods with added sugar and by reducing the sugar added to meals and baking
• The same goes for salt

A special note on teenage pregnancy

Adolescence is a period of growth and development in any young woman’s life. Additional nutrients will be required by pregnant teens for not only their foetus’ growth and well-being, but also for their own.  Unlike pregnant post-adolescent women, pregnant teens and their baby may compete for the nutrients in their diet as both are growing. Adolescent mums-to-be should consider this when planning meals; make sure they are eating enough to meet their own growing needs as well as those of their baby’s. Eating well will help them avoid undue stress and reduce the chances of their child being born prematurely or underweight.

Is there anything that should be avoided?

Some foods should be avoided, such as certain cheeses, fish and even meat.  In general, it is best to avoid a restrictive diet while pregnant or breastfeeding as it can affect the health and wellbeing of both mother and baby. Nutrient deficiencies will impact on a developing baby, and they can also affect the mother’s state of mind and overall health. Pregnant women should follow a good healthy diet and stay active (in relation to their stage of pregnancy).

What about the odd tipple?

There is a mountain of evidence that consuming alcohol during pregnancy can affect foetal development as it’s linked to low birth weight, miscarriage, and other serious Health problems. Recently, most international health agencies have updated their recommendations to suggest the avoidance of alcohol during pregnancy.

Eating for two is a fallacy

During the first trimester, pregnancy does not require any additional calorific intake. Once into the second and third trimesters, women may require more calories (about 140 calories a day – this is equivalent to a small snack). It is not possible to be any more specific about quantities, but if the woman makes nutritious food choices, she should enjoy a healthy diet.  RMR (resting metabolic rate) is increased slightly in weeks 16-18, but more so from week 30 onwards (roughly by 20%). Total energy expenditure (TEE) is also significantly increased from week 30.

Copyright © 2014 by Drew Dale

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