Pregnancy Diet: A Guide to Optimal Nutrition When Pregnant

 

Pregnancy is a beautiful and special time when you create a new life.

During this time, your calorie and nutrient requirements increase to support the baby’s growth and development.

It’s extremely important to eat nutritious, high-quality foods and avoid foods that may harm your baby.

Here is a detailed guide about what to eat during pregnancy.

How Much Should You Eat?

During pregnancy, gaining weight is normal. In fact, it’s the best sign that your baby is growing. 

Naturally, this means that you’ll need to eat a little more than usual. However, eating for two doesn’t mean doubling your portions.

During pregnancy your body becomes more efficient at absorbing nutrients from your food, so you don’t actually need any extra calories during the first three months

That said, you do need to eat approximately 340 extra calories per day in the second trimester and an extra 450 calories in the third to support your baby’s growth

However, stay mindful of your food choices. It’s also important not to overeat, since eating too many calories can be just as harmful as not eating enough.

Overeating during pregnancy increases your baby’s obesity risk later in life. Excess calories also make you gain more weight than necessary. This can increase your risk of developing diabetes during pregnancy, termed gestational diabetes

High blood sugar levels during pregnancy can even increase the risk of miscarriage, birth defects and brain development problems.

Diabetes in pregnancy also increases the risk of your child developing heart disease, high blood pressure or diabetes later in life

Excess weight gain also makes it more difficult for you to return to a healthy weight once your baby is born. Extra weight can also make it more challenging to give birth to healthy babies in future pregnancies

Bottom Line: Eating a little more during the second and third trimesters is necessary to help your baby grow. However, you should avoid overeating since this can pose several risks to the health of both you and your baby.

Drink Enough Fluids

Proper hydration is essential for a healthy pregnancy.

Drinking enough water prevents constipation and helps dissolve waste products so they can be more easily flushed through the kidneys.

Good hydration also decreases fatigue and helps prevent premature contractions, headaches and swelling.

The recommended fluid intake from beverages during pregnancy is estimated at 10 cups (2.3 liters) per day.

To see if you’re drinking enough, check the color of your urine. A light color, closer to the color of lemonade than apple juice, is a good sign that you’re drinking enough.

Bottom Line: Drinking enough fluids during pregnancy helps prevent premature contractions and decreases constipation, swelling and fatigue.

Consume Enough Calcium and Vitamin D

Both calcium and vitamin D are essential for building strong teeth and bones.

In addition, calcium plays important roles in blood clotting and muscle and nerve function.

Vitamin D may help prevent cancer, diabetes and ease symptoms of depression.

The recommended intakes of calcium and vitamin D do not increase during pregnancy, but it’s essential you consume enough.

Aim to consume 1,000 mg of calcium and 600 IU (15 mcg) of vitamin D each day. This is especially important during the third trimester, which is the period with the greatest bone and teeth growth.

If you fall short of these recommendations, your baby may take calcium from your bones. This can increase your risk of developing a bone disease later in life.

In order to get enough calcium, consume calcium-rich foods such as dairy products and calcium-enriched plant milks and orange juice.

Other good sources include calcium-set tofu, legumes and dark leafy vegetables.

Too little vitamin D can increase your risk of developing diabetes and high blood pressure. It can also increase your chances of giving birth to a low-weight baby.

Consider eating vitamin D-rich foods or taking a supplement if you live in a place where sun exposure is limited. Also consider a supplement if you have dark skin or rarely get sun without using sunscreen.

Bottom Line: Calcium and vitamin D are nutrients essential for the development of your baby’s bones and teeth. Getting enough may also lower your risk of bone disease, cancer, diabetes and depression...Continue Reading