To maintain a healthy pregnancy, approximately 300 extra calories are needed each day. These calories should come from a balanced diet of protein, fruits, vegetables and whole grains. Sweets and fats should be kept to a minimum. A healthy, well-balanced diet can also help to reduce some pregnancy symptoms, such as nausea and constipation.
Most health care providers or midwives will prescribe a prenatal supplement before conception or shortly afterward to make sure that all of your nutritional needs are met. However, a prenatal supplement does not replace a healthy diet.
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Folic acid is the most helpful during the first 28 days after conception, when most neural tube defects occur. Unfortunately, you may not realize that you are pregnant before 28 days. Therefore, your intake of folic acid should begin before conception and continue throughout your pregnancy. Your health care provider or midwife will recommend the appropriate amount of folic acid to meet your individual needs.
The body uses iron to make hemoglobin. Hemoglobin is a protein in the red blood cells that carries oxygen to the body's tissues. During pregnancy, you need double the amount of iron that nonpregnant women need. Your body needs this iron to make more blood to supply oxygen to your baby.
If you don't have enough iron stores or get enough iron during pregnancy, you could develop iron deficiency anemia. You might develop headaches or become fatigued. Severe iron deficiency anemia during pregnancy also increases the risk of premature birth, having a low birth weight baby and postpartum depression.
Good nutrition during pregnancy can help to keep you and your developing baby healthy. Your need for certain nutrients (such as iron, iodine and folate) increases when you are pregnant.
A varied diet that includes the right amount of healthy foods from the 5 food groups generally provides our bodies with the vitamins and minerals it needs each day. However, pregnant women may need to take vitamin or mineral supplements during pregnancy (such as folate and vitamin D).
Excess weight gain during pregnancy can increase your risk of certain health issues including gestational diabetes and high blood pressure in pregnancy. Excess weight gain can also make it difficult to lose weight after pregnancy.
If you are pregnant, a good approach is to eat to satisfy your appetite, and continue to monitor your weight throughout pregnancy. You can talk to your Midwife, GP, Dietitian or Obstetrician about assisting you with monitoring your weight.
Depending on your body mass index (BMI) at the start of your pregnancy, the following weight gain is recommended during pregnancy:
What you eat during pregnancy affects not only your own health and wellbeing and the development of your baby, but there is also substantial evidence that it can have a lasting impact on the health and wellbeing of your child later in life.
Folate (known as folic acid when added to foods) is a B-group vitamin found in a variety of foods. Folic acid helps protect against neural tube defects in the developing foetus. It is important for pregnant women to make sure they are receiving enough of this important vitamin.
For women who are planning a pregnancy, and during the first 3 months of pregnancy, a daily folic acid supplement of 500 micrograms is recommended, as well as eating foods that are naturally rich in folate or are fortified with folic acid.
Iodised salt also includes iodine. It is important to avoid adding salt at the table or in cooking, but if you do, make sure it is labelled iodised.
Due to the re-emergence of iodine deficiency in Australia, iodised salt is now added to all commercially sold bread in Australia and New Zealand, with the exception of organic and unleavened bread.
Pregnant and breastfeeding women have increased iodine requirements. Iodine supplementation of 150 micrograms per day is recommended for women planning a pregnancy, throughout pregnancy and while breastfeeding.
You may need a blood test at the beginning of your pregnancy to assess your vitamin D levels. If so, your doctor (GP) will arrange this. Depending on your results, you might need to take vitamin D supplements. During the winter months, it can be more difficult to obtain enough vitamin D. Consider talking to your GP about your vitamin D levels before pregnancy or early in your pregnancy to make sure you begin pregnancy with optimal vitamin D.
Some women fear the extra weight gain of pregnancy and may decide to eat sparingly to avoid putting on body fat. Restricted eating or crash dieting in any form while pregnant can seriously compromise your health and that of your baby, and is not recommended during pregnancy.
Constipation is a common occurrence during pregnancy. To help with constipation, enjoy a wide variety of foods that are high in fibre, such as vegetables, legumes, fruit and wholegrains and drink plenty of water. Being physically active can also help with reducing constipation.
During pregnancy, you can get a lot of nutrients from different sources or food groups such as grains, proteins, vegetables, fruits, and dairy. Other sources of nutrients are fats and vitamins and minerals.
Go to MyPlate.gov website to learn more about how to make healthy food choices during pregnancy. MyPlate shows the amounts and foods that you may want to eat at every trimester during your pregnancy. They break down food into five groups:
See also: Weight gain during pregnancy, Vitamins and other nutrients during pregnancy, Foods to avoid or limit
Eating well is one of the best things you can do during pregnancy. Good nutrition helps you handle the extra demands on your body as your pregnancy progresses. The goal is to balance getting enough nutrients to support the growth of your fetus and maintaining a healthy weight.
Vitamins and minerals play important roles in all of your body functions. Eating healthy foods and taking a prenatal vitamin every day should supply all the vitamins and minerals you need during pregnancy.
If you have already had a child with an NTD, you should take 4 milligrams (mg) of folic acid each day as a separate supplement at least 3 months before pregnancy and for the first 3 months of pregnancy. You and your ob-gyn can discuss whether you need to supplement with more than 400 micrograms daily.
Iron is used by your body to make the extra blood that you and your fetus need during pregnancy. When you are not pregnant, you need 18 mg of iron per day. When you are pregnant, you need 27 mg per day. You can get this amount in most prenatal vitamins.
Vitamin C is important for a healthy immune system. It also helps build strong bones and muscles. During pregnancy, you should get at least 85 mg of vitamin C each day if you are older than 19, and 80 mg if you are younger than 19.
The MyPlate Plan can help you learn about choosing foods from each food group to get the vitamins and minerals you need during pregnancy. The MyPlate Plan can also help you limit calories from added sugars and saturated fats.
Oils and fats are another part of healthy eating. Although they are not a food group, they do give you important nutrients. During pregnancy, the fats that you eat provide energy and help build the placenta and many fetal organs.
Weight gain depends on your health and your body mass index (BMI) before you were pregnant. If you were underweight before pregnancy, you should gain more weight than those who had a normal weight before pregnancy. If you were overweight or obese before pregnancy, you should gain less weight. The amount of weight gain differs by trimester:
You and your ob-gyn should work together to develop a nutrition and exercise plan. If you are gaining less than what the guidelines suggest, and if your fetus is growing well, gaining less than the recommended guidelines can have benefits. If your fetus is not growing well, changes may need to be made to your diet and exercise plan.
Food Sources of Select Nutrients
Examples of foods that are good sources of important nutrients.
www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients
Complications: Diseases or conditions that happen as a result of another disease or condition. An example is pneumonia that occurs as a result of the flu. A complication also can occur as a result of a condition, such as pregnancy. An example of a pregnancy complication is preterm labor.
Preeclampsia: A disorder that can occur during pregnancy or after childbirth in which there is high blood pressure and other signs of organ injury. These signs include an abnormal amount of protein in the urine, a low number of platelets, abnormal kidney or liver function, pain over the upper abdomen, fluid in the lungs, or a severe headache or changes in vision.
Good nutrition during pregnancy is very important for your baby's growth and development. You should take in about 300 more calories per day (600 a day if you're carrying twins) than you did before you became pregnant.
Although nausea and vomiting during the first few months of pregnancy can make this difficult, try to eat a well-balanced diet and take prenatal vitamins. Here are some recommendations to keep you and your baby healthy.
During pregnancy, you may have morning sickness, diarrhea, or constipation. You could find it hard to keep foods down, or feel too sick to even eat at all. Here are some suggestions for handling these illnesses:
Some research has found that women on low-carb diets were slightly more likely to have babies with serious birth defects like anencephaly (when parts of brain and skull are missing) and spina bifida (when the spine is formed incorrectly). This may be because folic acid, a nutrient that reduces this type of birth defect, is added to many high-carb grain products, like bread. 006ab0faaa
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