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Nutrition during Pregnancy

- Supriya Maharjan

For a mother-to-be, the news of pregnancy is followed by a staggering number of things to do: visiting the doctor for checkups, pondering over baby magazines, deciding names, shopping in baby stores, etc. However, one thing that would be atop of an expectant mother’s “things to do” list would be modifying their eating pattern. One must have heard about “eating for two during pregnancy”.

How much to eat?
Nine months of pregnancy is a period of rapid physiological changes in a woman’s body. During this period, her body builds the capacity to store and deliver large quantities of blood, oxygen and nutrient to the fetus. The Institute of Medicine recommends food intake of 2200 to 2900 kcal per day depending on pre-pregnancy body weight. Generally, pregnant women need more than 340 kcal per day for the second trimester and more than 450 kcal for the third trimester. Calorie requirement during pregnancy is also affected by one’s physical activity level.

What to eat?
Carbohydrates are main sources of energy for the human body. The energy from carbohydrates should constitute about 50-60 % of total calorie intake. Grains, bread, fruits, legumes and starchy vegetables are good sources of carbohydrate. Protein requirements increase. Meat, dairy products, legumes, egg, seafood and soy are major sources of protein. Add nuts and seeds because they are rich in alpha-linolenic acid which is good for the fetus brain. Adding almonds, soybeans, sesame and walnuts to daily meals is beneficial for a mother’s health also. Pregnant women should consume an average of 8 to 10 cups of fluid every day. When calculating fluid intake, one should account for the amount of milk, juice, soup or any liquids consumed in addition to drinking water as well.

Vitamins and minerals
Vitamins and minerals play a great role in delivering a healthy baby. Lack of folic acid can cause anemia in mothers and cause complications like fetal neural tube defects and reduced growth. Good sources are spinach, lettuce, mustard greens, asparagus, broccoli, papaya, pineapple, orange, beans, etc.

Iron deficiency is common in pregnant women. It increases the risk of low birth weight and pre-term delivery. Meat, seafood, beans, pumpkin, squash and soybeans are good sources. Iron supplementation is usually recommended to pregnant women. Vitamin A, C and E act as antioxidants. Fruits and vegetables are major sources. Calcium and vitamin D requirements are greater for pregnant women as compared to non-pregnant women. Plant based food provides a variety of essential vitamins and minerals, however, vegetarian women may lack vitamin B12, D, calcium, and zinc in their diet.

Avoiding problems
Apart from eating a balanced diet, pregnant women should stay away from smoking, alcohol or using any drugs. Such behaviors can result in birth defects, pre-term birth and miscarriages. It is also recommended to limit caffeinated drinks such as coffee and cold caffeinated drinks. Exercise or physical activity is another important factor during pregnancy. Traditionally, it is recommended to take bed rest, but researchers have found that regular physical activity can reduce the severity of some pregnancy complications. Pregnant women should avoid any possible food contamination by following food safety guidelines. It would be wise to visit the doctor for further information and advice. Overall, good nutrition is important to ensure adequate nutritional status of pregnant women and the fetus as well as the quality of breast milk.