Pregnancy Nutrition – Easy Eating for a Healthy Infant
Congratulations! You’re pregnant and looking for ways to nourish yourself and your growing baby. Maternal nutrition is extremely important as nutrients are passed from the mom to the baby, therefor; moms must have an adequate supply for the health of her fetus. The best and easiest way for mom to ensure she is receiving adequate nutrition is through a varied diet consisting of whole foods including: Vegetables, fruit, whole grains, nuts and seeds, lean animal protein and/or dried beans, and plenty of fresh, clean water. My general rule is if it comes from the ground, eat it; if it comes in a box, read the ingredients carefully.
For a healthy, singleton pregnancy, most women only need an additional 300 calories in the first trimester and 500 in the third trimester. If you have ever counted calories, you know that this is not a lot. The emphasis in pregnancy nutrition should not necessarily be greater quantity of foods, but rather greater quality of healthy, nutrient dense foods. In this article, I will take you through essential nutrients to focus on and where they can be found naturally.
Water: pregnant women should aim for 11-12 cups of water per day. If you rely on thirst alone, you may not consume all that is necessary. Extra water is needed during hot, humid days and days with increased exercise or sweating and vomiting often accompanied by nausea.
Protein is the building blocks of fetal tissue and organs, enzymes, blood cells, and bones. Most women consume 71g per day with is more than sufficient. Protein is found in meats, milk and cheese, eggs, beans, nuts and seed, and some grains. Protein powders are not recommended as they may stunt fetal growth. High protein and low carbohydrate diets are not recommended as they are low in folic acid, vitamin C, and fibre.
Fibre: 28g per day is recommended. Having plenty of fibre in diet will help with constipation associated with pregnancy. Sources include: beans, yam, carrots, corn, bananas, berries, bran, whole grains and most other fruits and vegetables.
Folic Acid is a synthetic form of Vitamin B Folate. Folate in its natural state is not as bioavailable and therefore not as effective as folic acid. Folic acid is known to prevent fetal growth abnormalities, pre-term delivery and low birth weight in infants. The recommended daily allowance (RDA) for folic acid is 600mcg/day. Folate literally means foliage and is naturally occurring in: dark leafy greens, broccoli, oranges, bananas, dried beans, and refined grain products (required by law). Fruits and vegetables on average have 42mcg per serving. Grain products have widely varying amounts and labels should be read.
Vitamin B 12 and folate work together to form fetal tissues and organs. Women who eat meat typically consume twice the recommended 2.6mcg per day. Vegetarian women need to watch for low levels of Vitamin B12 and may need to be supplement. If you are vegetarian and concerned about your B12 intake, your MD or ND can order a blood test to help you determine your levels.
Vitamin D helps promote fetal growth and adds calcium to bones and tooth enamel. Sunlight is the best form of Vitamin D, but in cloudy Vancouver, it is hard to reach optimal levels. 200IU per day is recommended though some MDs are starting to recommend double that amount. It should be noted, that while pregnant, women should not consume more than 2000IU per day from supplementation.
Pregnant women should consume plenty of calcium. If the mother’s diet does not have enough calcium it will be pulled from the mother’s bodily stores which has been related to hypertension in pregnant women. Vitamin D is needed for the absorption of calcium.
Iron is required for to fetal growth. The RDA is 27mg and most women get half that amount through food. Excellent sources of iron include: kale, turnip and collard greens, asparagus, black-eyed peas, and spinach. Pre-natal vitamins often contain 45-60mg which can cause gas, cramps or constipation in women with healthy iron stores.
Zinc lowers the risk of infectious disease, helps prevent abnormally long labors, and aids in fetal growth. The RDA is 11mg per day and is found in the same foods as iron.
Iodine is important for thyroid function and protein tissue construction and maintenance. A lack of iodine during pregnancy may interfere with fetal development and in extreme cases, is linked to mental and growth retardation and malformation. 200mcg per day is recommended during pregnancy. 1 tsp of iodized salt contains 400mcg. The American College of obstetrics and gynecology advises that unless diagnosed with hypertension, sodium restrictions during pregnancy can be harmful.
Vitamin A is important for the development of the fetal heart, central nervous system, and the circulatory and respiratory systems. Too much (over 3000mcg) or too little (under 770mcg) Vitamin A can lead to fetal malformations. Vitamin A is created in our bodies from beta carotene and can be found, naturally, in pumpkins, carrots, sweet potatoes, and dark leafy greens. Vitamin A should not be supplemented during pregnancy.
Eicosapentaenoic acid and Docosahexaenoic acid (EPA & DHA) are long chain, unsaturated fats that increase maternal health and support optimal development of vision and the central nervous system for the fetus and infant. Some studies show increased intelligence in children and lower preterm delivery rates. The RDA is 300mg and can be obtained through fish, fish oil, seafood, fortified eggs, small non-predatory fish and shellfish.
Now on to the hot topic of foods to avoid during pregnancy: The majority of literature coming out of the United States will tell you to avoid raw meat, fish and eggs, smoked fish, deli meat, unpasteurized milk and soft cheeses, and pate due to risk of listeria. Before I delve into these topics, I will state that my goal is to provide you with information for you to keep researching and make your own decision. I do not recommend that you eat large quantities of these foods; I recommend that you eat what feels best for you and contact your primary care professional with any concerns you may have.
Sushi is still a main component in the Japanese culture during pregnancy. The only advice given to pregnant women eating sushi is to choose seafood with lower mercury content (chose salmon over tuna). Fish served in most Canadian restaurants has been flash frozen which kills parasites that could be found in raw fish and have been screened for microbial contamination. Before ordering raw fish sushi, speak with the owners or chefs of the restaurant. Learn about where they get their fish, how it is stored and how it is prepared. Most documented cases of people falling ill after eating raw fish come out of the Caribbean and the South Pacific where food handling laws aren’t as strict.
Soft Cheeses use to be on the list of foods to avoid due to the concern of listeria. Health Canada now deems the risk of developing listeria from soft cheese very rare, but still recommends it be avoided if not made with pasteurized milk. Luckily, most cheeses sold in Canada are made from pasteurized milk and, therefore, do not pose a risk. So read the labels and enjoy.
Deli meats have been deemed safe by the College of Family Physicians of Canada recently. This is because standards in Canada have become stricter. You should still only buy deli meats from a reputable source that pays close attention to storing guidelines. Deli meats that have been sitting out in the open air or that are risk possible contamination from other foods should still be avoided. Deli meats also contain a lot of nitrates. The vitamin C in orange juice is believed to reduce the absorption of nitrates. While I don’t recommend deli meats containing nitrates for anyone, being pregnant does not put you at a higher risk of susceptibility.
Foods to avoid: Alcohol should not be consumed and coffee (and caffeine) should be limited to no more than 200mg per day – one 7oz cup of coffee has a caffeine content ranging from 80-180mg depending on how it is roasted and brewed. Eggs should be fully cooked as recommended by the College of Family Physicians of Canada. I have heard that the risk of salmonella is lower in BC due to strict shell washing laws on locally produced eggs, but I could not find publications confirming this.
You may have noticed that the list of foods to avoid is much shorter than the lists of encouraged foods laid out in this article. Healthy eating during pregnancy can be easy, delicious, and fun. Focusing on what you can eat rather than what you can’t, will allow for this transition to happen smoothly. Trying new recipes, new foods, and spices throughout your pregnancy will keep you satisfied and can help your child have a healthy varied diet for life. Happy eating.
By Brittney Kirton, IBCLC, RHN
Brittney Kirton is a Registered Holistic Nutritionist, and an International Board Certified Lactation Consultant. She strives to provide clients with current, fact-based feeding and nutrition information. She can be reached at www.nurturingthenewparent.com.
