What is the significance of proper diet and nutrition to a pregnant woman?

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Nutrition During Pregnancy

The importance of good nutrition during pregnancy

Approximately 300 extra calories are needed daily to maintain a healthy pregnancy. These calories should come from a balanced diet of protein, fruits, vegetables, and whole grains, with sweets and fats kept to a minimum. A healthy, well-balanced diet during pregnancy can also help to reduce some pregnancy symptoms, like nausea and constipation.

The Academy of Nutrition and Dietetics recommends the following key components of a healthy lifestyle during pregnancy: appropriate weight gain, eating a balanced diet, exercising regularly, and appropriate and timely vitamin and mineral supplementation. 

Fluid intake is also an important part of healthy pregnancy nutrition. Women can take in enough fluids by drinking several glasses of water each day, in addition to the fluids in juices and soups. An expectant mother should talk with her healthcare provider or midwife about restricting her intake of caffeine and artificial sweeteners. All alcohol should be avoided in pregnancy.

Avoid eating the following foods during pregnancy:

• Unpasteurized milk and foods made with unpasteurized milk

• Soft cheeses, including feta, queso blanco and fresco, Camembert, brie, or blue-veined cheeses (unless labeled 'made with pasteurized milk")

• Hot dogs, and luncheon meats, unless they are heated until steaming hot before serving 

• Refrigerated pâté and meat spreads

• Refrigerated smoked seafood

Also follow these general food-safety guidelines:

• Wash. Rinse all raw produce thoroughly under running tap water before eating, cutting, or cooking.

• Clean. Wash your hands, knives, countertops, and cutting boards after handling and preparing uncooked foods.

• Avoid. Raw and undercooked seafood, eggs, and meat. Do not eat sushi made with raw fish (cooked sushi is safe). 

• Cook. Beef, pork, or poultry should be cooked to a safe internal temperature using a food thermometer.

• Chill. Promptly refrigerate all perishable food.

Why is folic acid important?

The U.S. Public Health Service recommends that all women of childbearing age consume 400 micrograms (0.4 mg) of folic acid each day. Folic acid, a nutrient found in some green leafy vegetables, most berries, nuts, beans, citrus fruits, fortified breakfast cereals, and some vitamin supplements can help reduce the risk for birth defects of the brain and spinal cord (called neural tube defects). This can lead to varying degrees of paralysis, incontinence, and sometimes intellectual disability.

Folic acid is most helpful during the first 28 days after conception. This is when most neural tube defects happen. Unfortunately, many women do not realize they are pregnant before 28 days. Therefore, folic acid intake should begin before conception and continue through pregnancy. Your healthcare provider or midwife will recommend the appropriate amount of folic acid to meet your individual needs.

Most healthcare providers or midwives will prescribe a prenatal supplement before conception, or shortly afterward, to make sure that all of the woman's nutritional needs are met. However, a prenatal supplement does not replace a healthy diet.

Good nutrition is an important component of a healthy lifestyle and a healthy baby. The best time to review your nutritional status to make appropriate changes is prior to conception.  A very important time of fetal development is during the first several weeks of pregnancy when many women may not even realize they are pregnant. The nutritional changes that should occur prior to pregnancy must be individualized based on your medical status, weight and eating habits.

Pregnancy is one time in life when weight gain is not only desirable, but also encouraged. Recommended weight gain may depend on a number of factors, including pre-pregnancy weight. You might also expect to gain more if you are carrying multiple babies. Your health care provider can help you determine what a reasonable weight gain is for you. The American Academy of Family Physicians is a good resource for even more information.

Many babies can weigh 7 lbs-8 lbs. before they’re born, so it’s easy to see how a weight gain of 25-30 lbs. is average.  The USDA and AAFP are great resources to reference about weight gain during pregnancy, including a great toolkit from The Institute of Medicine.

The average weight gain may translate into an additional 200-300 calories/day. This increases the average daily caloric intake from 2100 calories per day to approximately 2400-2500 calories per day. The USDA My Plate is a great way to learn about healthy eating during pregnancy.

An increase in the serving size would be sufficient to satisfy the increased caloric needs. The increased caloric intake should not be made up by fatty foods, but rather with increases in protein, dairy, grains, fruits or vegetables. Eating healthy does not mean eating more, but rather eating right. Pregnancy requires more nutrients besides more calories. Food is divided into fats, protein and carbohydrates plus micronutrients

• All of the fetal body systems use proteins as the major building block. Good sources of protein are lean meat, fish, milk and beans.
• Carbohydrates are the major source of energy. Sources are grains, cereals, fruit, vegetables, and milk.
• Fats are important for fetal nervous system development and for some vitamin absorption. Saturated and hydrogenated fats/oils should always be avoided.
• Monounsaturated oils such as olive oil and canola oils are healthier. Omega-3 fatty acids such as docosahexaenoic (DHA) have been linked to higher infant IQs. For more information about DHA’s link to infant IQs there’s a great article provided by the US National Library of Medicine.   

The old adage “You Are What You Eat” changes slightly in pregnancy to “We Are What Our Mothers Ate”. If you have any dietary concerns, it is always best to consult with your health care provider. Good Luck!