Proper Nutrition During Pregnancy

How to properly nutrition during pregnancy, what foods to avoid, how much to drink, how to choose vitamins and how to watch your weight? Let’s explore this topic and answer all the questions.

Pregnancy and nutrition

Proper nutrition before and during pregnancy increases your chances of having a healthy baby and – moreover – reduces your child’s risk of certain adverse health conditions in adulthood.

Learn what principles should guide a pregnant woman’s diet, what nutrients are most essential for the health of mom and baby, what you can and cannot eat while waiting for your baby, and what weight gain is considered normal.

Nutrition during pregnancy

During pregnancy, the expectant mother better be happy, satisfied and healthy to give birth to a happy, satisfied and healthy baby. And her diet should contain the necessary amount of vitamins and nutrients that will contribute to this.

During pregnancy, you should follow the general principles of a healthy diet, then you will provide yourself with the best diet for pregnant women. The menu should include the main food groups:

• Vegetables and fruits (fresh, frozen, canned, dried; herbs and leafy salads). Deliver antioxidants, vitamins A, C, folic acid, dietary fiber, potassium. 7 – 8 servings per day (one serving is 8.4 fluid ounces (cup) of chopped vegetables or 4.2 fluid ounces (1/2 cup) of chopped fruit).
• Cereals (oatmeal, millet, corn, buckwheat, rice, bread – preferably grain or bran bread, pasta, etc.), potatoes. These are sources of carbohydrates (starch), dietary fiber, thiamine, and niacin. 6 – 7 servings per day (one serving is 1 piece of bread (1.2 oz.) or 4.2 fluid ounces (1/2 cup) of rice or pasta).
• Dairy products (milk, yogurt, cottage cheese, kefir, cheese, etc.). Sources of calcium, protein, vitamins A, D, B2 and riboflavin. 3 servings per day (one serving is 8.4 fluid ounces of milk, or 6 ounces of yogurt, or 2.6 ounces of cheese).
• Protein foods: meat, poultry, fish, seafood, eggs, legumes, nuts. Provide the body with iron, protein, B vitamins, zinc, magnesium. 2 servings per day (one serving is 2.6 ounces or 4.2 ounces of liquid).
• Fats (vegetable and butter, fish oil, nuts). Saturate the body with essential fatty acids, vitamins A, D and E. 1 to 1.5 fluid ounces (2 to 3 tablespoons) per day.

It is recommended to eat in small portions 5 to 6 times a day. And here is a list of the healthiest foods for the nine most important months.

• Green and yellow vegetables and fruits, and the queen among them is broccoli. The pretty florets of this cabbage contain an impressive number of substances that are absolutely essential during pregnancy. Folic acid, vitamin C, magnesium, potassium, phosphorus, calcium, zinc, beta-carotene, selenium, vitamins PP, K, E. This low-calorie vegetable is rich in fiber, which helps normalize digestion. In addition to broccoli, pregnant women should include in your diet more greens and spinach, other green and yellow vegetables – and it is better to stew, steam or bake, but not fry. Of fruits, you should pay attention to green apples, usually not causing allergies.
• Lentils and other legumes are also an important part of the diet of the future mother. They contain a lot of vegetable protein and useful micronutrients: iron, calcium, zinc. And even more fiber than in “regular” vegetables! Low-fat spicy lentil soup with chicken broth can be a great main course for the whole family. It is good to add a spoonful of yogurt or sour cream to it. However, you should treat the consumption of legumes with some caution, as they can cause increased gas and flatulence, which is already a problem for expectant mothers. So include dishes from lentils, beans and peas in the diet after a “test drive” of a small portion.
• Eggs contain so important for the proper development of the fetus folic acid, as well as selenium, choline, biotin, easily digestible proteins and amino acids, potassium, magnesium, phosphorus and calcium. Eggs are rich in vitamins A, E, D, B12, B3. But pay attention! Eggs must be cooked before eating them, and under no circumstances should they be eaten raw! Good for dietary eating quail eggs. Quail body temperature is so high that it does not allow such a dangerous disease as salmonellosis to develop. Their vitamin A, B1 and B2 content is almost twice as high as in chicken eggs, and five quail eggs, which weigh about the same as one chicken egg, have almost five times more iron, phosphorus and potassium. You can eat no more than 2 chicken eggs and no more than 6 to 10 quail eggs a day.
• Dairy products such as yogurt and kefir contribute to harmonious digestion and create favorable microflora in the stomach and intestines. Expectant mothers should definitely include in their diet different kinds of low-fat cheese and cottage cheese, which contains a lot of calcium and phosphorus. During pregnancy or breastfeeding special attention should be paid to the right choice of dairy products, because now it is so important its optimal composition and “reliability”. An excellent solution are products in this category, specially created for baby food. “Baby” dairy products, as a rule, contain prebiotics and probiotics, supporting normal intestinal microflora and contributing to comfortable digestion, which is so important for the future mother.
• Fish is somewhat less “heavy” than meat, which is also better digested. Low-fat varieties of sea fish are recommended for future mothers: cod, saffron cod, hake, ice fish, sea bream, sea bass. It contains mineral substances, proteins, omega-3 fatty acids, which are necessary for the healthy development of the baby and the correct course of pregnancy. Only sea varieties of fish are rich in such acids, and the river fish should be treated with great caution, because it may contain parasites. During pregnancy raw fish is prohibited, and such varieties as king mackerel, swordfish, shark and tuna should be eaten in limited quantities. Fish of these varieties may contain methyl mercury, which is dangerous to the nervous system of the fetus if it accumulates in the mother’s body. That is why nutritionists recommend eating these fish no more than once a week, and the approximate weight of a steak when cooked should be about 5.3 ounces.
• Dietary meats such as rabbit, turkey, and veal are useful during pregnancy because they are rich in protein and low in fat. Rabbit meat is called the latest trend in modern cooking, and it is considered optimal for dietary eating. It is high in vitamins B6, B12, PP, as well as iron, phosphorus, manganese, potassium, etc. A great traditional recipe is rabbit stewed in sour cream with seasonal vegetables. Expectant mothers who like to eat delicious food will also probably like steamed veal cooked in the multicooker with prunes, or Moroccan-style turkey stewed with a mixture of spices and orange juice.
• Whole grains and cereals such as wild rice, wholemeal bread, oatmeal, sprouted wheat, bran and buckwheat are extremely important for digestion because they contain a lot of vegetable fiber, complex carbohydrates, as well as calcium, iron, magnesium, phosphorus and B vitamins. Cereals can become an interesting side dish and act as a main dish. For example, almost every one of them can be cooked in the manner of a vegetarian pilaf: first by stewing the vegetables in olive oil, and then pouring them over washed groats and stewing until cooked.
• Butter, both butter and vegetable oil, is also good for expectant mothers. Butter contains fat-soluble vitamins A, D, E and K. Vitamin A has regenerating properties and is important for vision, as well as for fetal growth. Vitamin D regulates cell division processes, promotes the absorption of calcium and phosphorus by the body (which is especially necessary during pregnancy), and is involved in the synthesis of several hormones. Vitamin K affects metabolism and blood clotting. However, because of the high cholesterol content in butter, its intake rate is no more than 0.5 to 1 ounce per day. Vegetable oils are rich in fatty acids, vitamins E, A, P. Vitamin E is absolutely essential in pregnancy and is prescribed at risk of miscarriage. You should pay special attention to unrefined “cold-pressed” oils: olive oil, grape seed oil, pumpkin seed oil, corn oil, sunflower oil.

What you can drink during pregnancy

Pay special attention to the fluids you consume during pregnancy: their quantity and quality are no less important for your and your baby’s health than nutrition.

First of all, of course, we are talking about drinking water. Water is necessary to maintain proper metabolism, absorption of microelements and removal of toxins from the body. In addition, a sufficient amount of fluid helps to avoid a problem that almost every pregnant woman faces – constipation.

More fluid is necessary in the first trimester, especially if the future mother has toxicosis, which may also be caused by dehydration. The symptoms of the latter include severe dryness of the skin of the face, hands, feet and even lips, constipation, irritability, early onset of toxicity. In the case of morning sickness, as well as on normal days, it is necessary to maintain a water balance. The required amount of fluid intake will determine the doctor, taking into account the peculiarities of your pregnancy.

When the baby is already grown in the belly, his body begins to excrete products of metabolism, and the organs of the mother work with a greater load. In the blood vessels of pregnant women, more blood circulates, increasing its inflow to the tissues, increasing their saturation with water, which contributes to a more intensive metabolism and excretion of metabolic products.

Swelling, which is common to all pregnant women in late pregnancy, is, in fact, the process of formation of the body’s water reserves. Due to the fact that a large amount of blood is expended during childbirth, the body prepares to replenish fluid reserves after the birth of the baby. To avoid excessive swelling, in the second half of pregnancy, you should eat more fruits and vegetables, drink yogurt and kefir and try to reduce the intake of salt, which provokes thirst.

Freshly squeezed vegetable and fruit juices and smoothies (made at home), smoothies based on sour milk products (lassi) are very useful for expectant mothers. Before starting to drink any herbal tea, it is necessary to consult a supervising physician.

Sugary drinks, juices, carbonated water – reduce the consumption of these liquids: the high doses of sugar contained in the first two cases and minerals in the third are likely to be unnecessary on a balanced diet and taking additional vitamin complexes.

What vitamins pregnant women need

There is no magic optimal formula for a healthy diet during pregnancy. In general, the general principles of good nutrition remain the same as in normal circumstances – eat more fruits and vegetables, whole-grain products, lean meat and fish, healthy fats. Nevertheless, some nutrients (nutrients) in the diet for pregnant women deserve special attention of the future mother. Let’s list them.

Folic acid prevents birth defects

Folic acid is a vitamin B9 and its intake during the first months of pregnancy reduces the risk of neural tube defects, the organ that forms the brain and spinal cord of the embryo. This element can be obtained with food, through synthesis occurring in the intestines, or in synthetic form as a water-soluble vitamin or dietary supplement.

How much is needed: 0.00001 ounces per day 3 months before pregnancy and throughout the first trimester.

Best natural sources: lentils, beef liver, cod liver, legumes, green leafy vegetables, whole grains.

Calcium strengthens bone tissue

You and your child need calcium for strong and healthy bones and teeth. This element is also necessary for the normal functioning of the muscular and nervous systems, regulation of intracellular processes.

Compared with normal conditions, a woman expecting a child needs calcium by almost 50% more. Nature has arranged it so that if your body starts to lack calcium during pregnancy, it will take it from your bones, which can contribute to the development of osteoporosis at an older age.

The digestibility of calcium doubles in the second half of pregnancy, which allows you not to increase its intake. Note that vitamin D and vitamin K2 are needed for calcium absorption.

How much is needed: 0.04 ounces per day.

The best natural sources are dairy products, grains, legumes, citrus fruits, dark leafy vegetables and herbs, and nuts.

Vitamin D helps strengthen bones

Vitamin D is primarily necessary for the body’s absorption of calcium and phosphorus. Together with calcium it is an excellent prevention of rickets in infants.

Vitamin D is synthesized subcutaneously by exposure to ultraviolet radiation. If you live in a region with low insolation and do not consume enough eggs, dairy and fish products, you may need an additional intake of chemically synthesized vitamin D.

How much is needed: 10 to 15 mcg (or 400 to 600 IU) per day.

The best natural sources: seaweed and oily varieties of fish that eat these algae (salmon), fish oil, cod liver, butter, egg yolk.

Iron prevents anemia

The human body uses iron to produce hemoglobin, a protein in blood cells that delivers oxygen to organ tissues. Iron also makes you more resistant to stress and illness and prevents fatigue, weakness, irritability and depression.

During pregnancy, a woman’s total blood volume increases. Thus the body “adjusts” to the new physiological situation, as well as the baby’s circulatory system is triggered. As a result, the future mother’s need for this mineral doubles.

With iron deficiency, the pregnant woman may experience fatigue and be more prone to infections. In addition, the lack of this element is also dangerous for the fetus: the risk of premature birth and low birth weight of the baby increases.

How much is needed: 0.00071 ounces per day.

Best natural sources: liver, lean red meat (especially beef), poultry, fish, whole grains, eggs, legumes, buckwheat, pomegranate, apples, beets, peaches, apricots.

Iodine prevents malformations

Iodine is necessary for normal fetal development. Sufficient iodine intake during pregnancy is important to prevent hypothyroidism in the mother and the newborn. Iodine deficiency can have a negative impact on the fetus from the 8th to 10th week of pregnancy.

How much is needed: 0.7 ounces per day.

The best natural sources: iodized salt, seafood.

Vitamin C increases the body’s defense functions

Vitamin C improves the absorption of iron from plant sources, such as buckwheat. One of those elements that cannot be synthesized and stored in the human body. Which means you need to eat foods rich in this vitamin every day.

How much is needed: 1.7 to 2.4 ounces per day.

The best natural sources: kiwi, orange, some vegetables (tomatoes, sweet bell peppers, cabbage), berries (especially rose hips), herbs (especially parsley, spinach).

One orange or one green bell bell pepper is enough per day. It is important to remember that heating destroys vitamin C in foods, take this into account when cooking.

Some features of nutrition in different trimesters

When thinking about the diet of a pregnant woman, it is important to remember that the food she eats should provide for the growth and development of the fetus on the one hand, and on the other – for the needs of the woman herself, taking into account all the changes that the body of the expectant mother is going through.

The amount and ratio of biologically and energetically useful substances required to meet the needs of the expectant mother depends on the term. In the first half of pregnancy (especially in the first trimester), the body’s needs practically do not change.

Such changes begin to occur in the second half of pregnancy. This is due to the noticeable growth of the fetus and placenta, as well as changes in the gastrointestinal tract, liver and kidneys, which ensure the circulation and excretion of metabolic products of both the mother and the fetus.

In accordance with these characteristics in the second half of pregnancy, it is important to increase the content of protein, calcium, iron, dietary fiber, vitamins and trace elements in the diet and limit salt intake.

Weight during pregnancy

During the first months of pregnancy, you should not notice weight gain. Some women may even find weight loss due to malaise, which is quite common (according to some reports, 70% of cases) in the first trimester and affects established eating and drinking habits. So-called morning sickness can last throughout pregnancy, although it usually goes away or at least begins to subside by the end of the first trimester.

Talk to your pregnancy doctor if you experience severe bouts of nausea, because your body may begin to dehydrate. Don’t forget that you also lose vitamins and micronutrients that you and your baby need.

As the baby grows in the second and third trimesters, the nutritional needs of the mother-to-be also increase. And yet pregnancy is not an excuse for overeating, “eating for two,” as they used to say. In fact, pregnant women need only 200 to 300 extra calories a day, and only in the last trimester. You can get them by eating two additional fruits, two handfuls of berries, a cheese sandwich or a portion of cottage cheese casserole.

Normal weight gain during pregnancy

If you entered pregnancy with a healthy weight, a gain of 22 to 30 pounds is considered normal, and this extra weight is distributed in the body as follows:

• fetus, placenta, amniotic fluid – 11 pounds;
• maternal circulating blood volume, 2.2 to 3.3 pounds;
• extracellular fluid, 2.2 to 3.3 pounds;
• uterus, mammary glands, 2.2 to 3.3 lbs;
• fatty tissue, 8.8 pounds.

Women who are underweight or overweight before pregnancy will have slightly different numbers, and gains of 26.4 to 33.5 pounds and 15.4 to 20 pounds are acceptable, respectively.

If your weight values were previously significantly different from the norm, you should consult with your pregnancy specialist about your diet and desired weight gain.

Recommendations should be based on age, body size (height, weight, BMI), level of physical activity, individual metabolic patterns, and several others.

A commonly used indicator of underweight or overweight is the BMI (Body Mass Index). It is calculated as follows:

BMI = weight (lb) / height (ft)2.

The recommended weight gain, calculated on the basis of BMI, is as personalized as possible, taking into account the individual characteristics of a particular woman.

On average, you can gain 2.2 to 4.4 pounds in your first trimester. In the 2nd through 3rd trimesters, the following weight gain is considered normal:

• If normal weight, 0.8 pounds per week;
• If underweight, 1.1 pounds per week;
• If overweight, 0.6 pounds per week.

Weight gain of less than 2.2 pounds or more than 6.6 pounds per month should be grounds for a careful examination by your obstetrician. What you should not drink or eat when you are pregnant:

• Unpasteurized milk. Any dairy or fermented milk products that you will consume during pregnancy should be marked “Pasteurized” on the packaging.
• Soft cheeses. You can enjoy parmesan on pizza, but soft cheeses made from unpasteurized milk (Brie, Camembert, feta, cheeses with mold), it is better to give up. The bacteria in them can have an adverse effect on your current condition.
• Raw and uncooked meat. May contain pathogenic bacteria. This also includes all raw meats. Leaving aside the question of whether they are useful in principle, we dwell on the fact that the bacterium listeria, which can live in raw meat, continues to exist, even when these products are in your fridge. They become relatively safe only when eaten immediately after cooking at high temperatures.
• Raw, dried fish, seafood and seafood dishes (sushi, etc.). If you are a fan of sushi, oysters, mussels or lightly salted salmon, you have to forget about these delicacies for the duration of pregnancy and breastfeeding. Only carefully processed fish and seafood cooked at high temperatures are allowed to be consumed by pregnant women.
• Raw eggs and dishes made from them (before heat treatment), e.g. raw dough. If you knead dough with eggs, give up the habit of tasting it. Even a small amount of raw dough is risky: the same bacteria Salmonella is very dangerous for any healthy body, not to mention your special situation. Homemade mayonnaise and other salad dressings (Caesar, etc.) are in the same category. And let’s not forget sweet dishes: mousse, eggnog, meringues, tiramisu, etc.
• Sprouts and sprouted grains. Avoid any: pathogens can enter them at an early stage of growth, and it will be impossible to wash them off with water before eating them.
• Fish with mercury. Tuna, swordfish, mackerel, and shark may contain high doses of mercury. It is considered safe to eat no more than 10.5 ounces per week of seafood or fish that contain minimal doses of mercury: catfish, salmon, cod, canned tuna.
• Freshly squeezed juices. Juices squeezed in restaurants and other public places can also contain pathogenic bacteria such as salmonella and E. coli. Raw, unpasteurized, bottled juices found in supermarket refrigerators fall into the same category.
• Unwashed fruits and vegetables. These can harbor toxoplasma bacteria, which can be harmful to you and your baby.
• Caffeine. Many mothers wonder if it is allowed to drink coffee during pregnancy. Recent studies show that small amounts of caffeine are safe for pregnant women. However, it is still being studied whether high doses of this substance may lead to risks of pregnancy failure, as recently thought. As research on this issue continues, it is now legal to consume no more than 0.007 ounces of caffeine per day, which is one cup of coffee. Remember that this element is also found in cola, tea, chocolate and energy drinks.
• Alcohol. The topic of alcohol use during pregnancy continues to be a hot topic. You are well aware that abuse of strong drinks leads to serious fetal malformations. However, not everyone knows that even small doses can be dangerous. Until now, no safe amount of alcohol allowed during pregnancy has been established. Therefore, it is best to give up any “hot drinks” for the entire period of waiting for the baby and breastfeeding.

Expecting a baby is a time to pay special attention to your health and body needs. Although you may have to give up some of your eating habits, be happy about it – you’re not only contributing to your baby’s health and setting the right direction for his or her development over the next 40 weeks, but you’re likely laying the groundwork for keeping your body in shape after childbirth.