Nutrition During Pregnancy

       You're pregnant and are now in charge of getting the proper nutrition for not just one person, but two. What nutrients do you need to be getting on and what foods should you avoid? Should you take supplements or get the needed vitamins and minerals from the foods you eat? By how much should you increase your caloric intake? How much weight should you be gaining?  Below is some helpful information that will be able to guide you through your pregnancy and eating habits. 

Vitamins and Minerals

       During pregnancy it is important to get the recommended vitamins and minerals. These play a vital importance in the development of the baby, and depending on what trimester you are in, it is important to get the the right vitamins and minerals. The important nutrients needed during pregnancy consists of protein, α-linolenic acid, iodine, iron, zinc, folate, niacin, riboflavin, thiamin, and vitamin B6.According to the handbook of Nutrition and Pregnancy, "The recommended intake of these nutrients are greater than 25% the normal amounts recommended for non pregnant women. Protein, iron, folate, and vitamin B6 are about 50% higher for pregnant women". 

Good food sources of these nutrients:

• Grains, dark green or orange vegetables
• Meat
• Beans
• Nuts 

Supplements and Pregnancy

       "Vitamin and mineral supplements cannot replace a healthy diet. Most doctors recommend that pregnant women take a prenatal vitamin and mineral supplement every day in addition to eating a healthy diet. Taking a supplement ensures that you and your baby get enough important nutrients like folic acid and iron. But don't overdo it. Taking extra can be harmful for you and your baby." 

How Much More Should you be Eating?

       It is commonly said by the pregnant woman that she is eating for two; therefore she will increase her caloric intake by a substantial amount. It is true that additional energy is required during pregnancy due to moving around a heavier body, having a rise in metabolic rate, and tissue deposition. However the amount of increase is not as high as most people think. The recommended caloric increase for those who are pregnant is a 340-450 kcal during the second and third trimesters.

Foods to Avoid 

       Below is a post from the CDC of food safety that all expecting mothers should consider: 

1. Wash your hands often with soap and water, especially when…
   • Touching raw meat, raw eggs, or unwashed vegetables
   • Preparing food and eating
   • If soap and running water are not available, you can use alcohol-based hand gel. 

2. Try not to share forks, cups, and food with young children.
   Wash your hands often when around children. Their saliva and urine might contain a virus. It is likely harmless to them, but it can be dangerous for you and your unborn baby. 
   
3. Cook your meat until it’s well done.
   The juices should run clear and there should be no pink inside. Do not eat hot dogs, luncheon meats, or deli meats, unless they are reheated until steaming hot. These undercooked meats and processed meats might contain harmful bacteria.
4. Avoid unpasteurized (raw) milk and foods made from it.
   Do not eat soft cheeses such as feta, brie, and queso fresco unless they have labels that say they are pasteurized. Unpasteurized products can contain harmful bacteria. 
5. Do not eat refrigerated smoked seafood.                                                                           Unless it is an ingredient in a cooked dish such as a casserole. Examples of refrigerated smoked seafood include salmon, trout, whitefish, cod, tuna, and mackerel which are most often labeled as "nova-style," "lox," "kippered," "smoked," or "jerky." This fish is found in the refrigerated section or sold at deli counters of grocery stores and delicatessens.*Note: It is safe to eat canned fish such as salmon and tuna or shelf-stable smoked seafood.

Weight Gain During Pregnancy

• 1 to 4 pounds total during the first 3 months (first trimester)
• 2 to 4 pounds per month during the 4th to 9th months (second and third trimesters)

 For more information for how much weight you should gain that is more specific for you, go to:      http://www.choosemyplate.gov/pregnancy-breastfeeding/pregnancy_weight_gain.aspx    

  

References:
http://www.cdc.gov/features/pregnancy/
http://link.springer.com/article/10.1023/B:MACI.0000037648.86387.1d#page-1

http://www.choosemyplate.gov/pregnancy-breastfeeding/pregnancy-nutritional-needs.html

http://link.springer.com.byui.idm.oclc.org/chapter/10.1007/978-1-59745-112-3_1