Milly Gaines
Pregnancy is a time when women often make dietary changes, but the reasons for these changes are not well studied. A healthy diet is vital to setting up both mother and baby for success after birth. A mother's diet directly impacts the growth and development of her infant, and a lack of key nutrients can result in serious birth complications and even preterm birth or miscarriage. While it is important to be mindful of weight gain, pregnancy is not a time to start a crash diet or actively pursue weight loss.
Characteristics of a pregnancy diet:
| Characteristics | Values |
|---|---|
| Calories | First trimester (first 12 weeks) — no extra calories; second trimester (13 to 26 weeks) — about 340 extra calories a day; last trimester (after 26 weeks) — about 450 extra calories a day |
| Weight gain | Weight gain is a natural part of pregnancy. The amount of weight gain that is healthy depends on factors such as pre-pregnancy weight. |
| Foods to eat | Milk products, fruits, protein, vegetables, whole grains |
| Foods to avoid | Unpasteurized milk and foods made with it (soft cheeses, feta, Camembert, etc.), raw/undercooked seafood, eggs, meat, caffeine, alcohol, sweets, fats, hot dogs and luncheon meats |
| Prenatal supplements | Folic acid supplements are recommended before and during pregnancy to reduce the risk of neural tube defects. |
| Nutritional needs | Increased nutrient needs during pregnancy include folic acid, protein, and other vitamins and minerals. |
| Dietary changes | Increased intake of milk products, fruits, and sweet items; decreased intake of caffeine, alcohol, and meats. |
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What You'll Learn
Calorie intake
During the first trimester (the first 12 weeks), most women with a healthy pre-pregnancy weight do not need any extra calories. In the second trimester (13 to 26 weeks), the recommended additional intake is about 340 calories per day. This increases to approximately 450 extra calories per day in the last trimester (after 26 weeks). These additional calories should come from a balanced diet of protein, fruits, vegetables, and whole grains. It is recommended to keep sweets and fats to a minimum.
It is important to note that weight gain during pregnancy is natural and expected. The mother's weight gain and the baby's growth are monitored at each doctor's visit. If a mother is not gaining the recommended weight but her baby is developing well, there is no need for concern. It is crucial to prioritize proper nutrition to support fetal development and ensure a healthy pregnancy.
To ensure adequate nutrition during pregnancy, it is recommended to consult with a healthcare provider or midwife. They can provide personalized advice and recommend appropriate prenatal supplements to meet individual needs. Additionally, it is important to be mindful of food safety during pregnancy, avoiding unpasteurized milk, raw or undercooked seafood, eggs, and meat, and ensuring thorough washing and cleaning before consuming or preparing food.
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Foods to avoid
Eating a well-balanced meal is important, especially when you are pregnant. While most foods are safe to eat during pregnancy, there are some foods and drinks that should be avoided or consumed with caution. Here is a list of foods to avoid during pregnancy:
Unpasteurized Milk and Soft Cheeses
Avoid consuming unpasteurized milk and foods made with it, such as soft cheeses. This includes cheeses like feta, queso blanco, fresco, Camembert, brie, and blue-veined cheeses, unless they are specifically labeled as "made with pasteurized milk." Opt for pasteurized soft cheeses like cottage cheese, mozzarella, feta, cream cheese, paneer, ricotta, halloumi, and goats' cheese, but ensure they have a white coating on the outside (rind).
Raw or Undercooked Seafood, Eggs, and Meat
Do not consume raw seafood, including sushi made with raw fish. Instead, opt for cooked sushi. Avoid rare or undercooked beef, poultry, and eggs. Ensure that meat is cooked to a safe internal temperature: 145°F for whole cuts, 160°F for ground meats, and 165°F for chicken breasts. Deli meats have been linked to listeria contamination, which can be life-threatening to the baby, so they should be heated until steaming hot before consumption.
Fish with High Mercury Levels
Fish with high mercury levels, such as shark, swordfish, king mackerel, and tilefish, should be avoided due to the potential risk of developmental delays and brain damage in the baby. Canned chunk light tuna generally has lower mercury levels but should still be consumed in moderation.
Caffeine and Alcohol:
Limit your caffeine intake to fewer than 200 mg per day during pregnancy. Caffeine is a diuretic and can contribute to water and calcium loss. Excessive caffeine consumption has been linked to an increased risk of miscarriage, premature birth, and low birth weight. As for alcohol, the safest approach is to avoid it entirely during pregnancy to minimize any potential risks to your baby.
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Foods to eat
Eating nutritious food during pregnancy is beneficial for both the mother and the baby. A balanced diet can also help minimize symptoms such as nausea and constipation.
The Academy of Nutrition and Dietetics recommends that a healthy pregnancy diet should include approximately 300 extra calories each day, coming from a balanced diet of protein, fruits, vegetables, and whole grains.
Fruits and Vegetables
Fruits and vegetables are essential sources of vitamins and minerals during pregnancy. Aim for a variety of colourful options, such as:
- Apples
- Berries
- Oranges
- Mangoes
- Bananas
- Broccoli
- Sweet potatoes
- Beets
- Okra
- Spinach
- Peppers
- Jicama
- Carrots
- Pumpkins
- Tomatoes
- Red sweet peppers
Dairy
Dairy products provide calcium, potassium, vitamins A and D, and protein. Opt for low-fat or fat-free options:
- Yogurt
- Milk
- Cheese
- Fortified soy beverages (soy milk)
- Soy yogurt
Grains
Whole grains offer important nutrients like iron and folic acid:
- Ready-to-eat cereals/cooked cereals
- Brown rice
- Millet
- Oatmeal
- Bulgur
- Whole-wheat bread
Proteins
A variety of protein sources will ensure adequate intake of essential amino acids for fetal development:
- Lean meats (well-cooked)
- Chicken
- Eggs
- Seafood (well-cooked)
- Beans and peas
- Nuts and seeds
- Tofu
- Lean beef
- Lamb
- Pork
- Salmon
- Trout
- Herring
- Sardines
- Pollock
Healthy Fats
Some fats are beneficial during pregnancy, especially those containing omega-3 fatty acids:
- Fish and shellfish: Choose options that are low in mercury and cook them thoroughly.
- Oils: Vegetable oil, olive oil, and oils found in seafood, avocado, and nuts.
Prenatal Supplements
While a prenatal supplement does not replace a healthy diet, it can help ensure you meet all your nutritional needs. Folic acid, in particular, is recommended before and during early pregnancy to reduce the risk of neural tube defects. Speak to your healthcare provider about which supplements are right for you.
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Weight gain
Most women with a healthy pre-pregnancy weight require no extra calories in the first trimester, about 340 extra calories a day in the second trimester, and about 450 extra calories a day in the last trimester. These extra calories should come from a balanced diet of protein, fruits, vegetables, and whole grains. Sweets and fats should be kept to a minimum. A healthy, well-balanced diet can also help reduce some pregnancy symptoms, such as nausea and constipation.
It is important to consult a healthcare provider to determine personalized weight gain goals and to receive a prenatal supplement prescription to meet all nutritional needs. The U.S. Public Health Service recommends that all women of childbearing age consume 400 micrograms (0.4 mg) of folic acid each day, as it helps reduce the risk of neural tube defects, which are birth defects of the brain and spinal cord. Folic acid is especially critical during the first 28 days after conception, when most neural tube defects occur. However, since many women may not realize they are pregnant before 28 days, it is advisable to start taking folic acid before conception and continue throughout the pregnancy.
It is also important to be cautious with certain foods during pregnancy. Unpasteurized milk and foods made with it, such as soft cheeses (feta, queso blanco, Camembert, brie, or blue-veined cheeses), should be avoided unless labeled "made with pasteurized milk." Hot dogs and luncheon meats should be heated until steaming hot before consumption. Raw or undercooked seafood, eggs, and meat should be avoided, but cooked sushi is safe. It is crucial to wash all raw produce thoroughly and maintain proper hand and surface hygiene when handling and preparing uncooked foods.
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Supplements
Folic acid is one of the most important supplements during pregnancy, helping to prevent birth defects of the brain and spine. The recommended daily intake is 600 micrograms, and it's ideal to start taking folic acid supplements at least one month before pregnancy and during the first 12 weeks. If you've had a previous pregnancy with a neural tube defect (NTD), higher doses are recommended.
Iron is another critical supplement, as it's needed to produce the extra blood required during pregnancy. Most prenatal vitamins contain iron, but you can also increase your intake through iron-rich foods like beans, lentils, enriched breakfast cereals, and beef.
Vitamin D and calcium are also essential. Vitamin D helps with the development of the fetus's bones and teeth, and calcium is a key building block for these bones and teeth. If you are unable to get enough calcium from dairy products or other dietary sources, a calcium supplement may be recommended.
Choline is important for your baby's brain development and can help prevent certain birth defects. While the body produces some choline, it's not enough during pregnancy, so it's recommended to get 450 mg of choline daily from dietary sources like chicken, beef, eggs, milk, soy products, and peanuts.
Omega-3 fatty acids are also beneficial for brain development before and after birth and can be found in fish and shellfish. However, some seafood is high in mercury, which can be harmful to your baby's development, so supplements may be a safer alternative.
It's important to consult with your doctor or midwife about any supplements you're considering taking during pregnancy. They can recommend specific supplements and ensure you're taking them in safe amounts.
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Frequently asked questions
It is recommended to avoid unpasteurized milk and foods made with unpasteurized milk, such as soft cheeses (feta, queso blanco, Camembert, brie, or blue-veined cheese). It is also advised to stay away from raw or undercooked seafood, eggs, and meat, including sushi made with raw fish. Additionally, pregnant women should avoid hot dogs and luncheon meats unless they are heated until steaming hot before serving.
The U.S. Public Health Service recommends that all women of childbearing age consume 400 micrograms (0.4 mg) of folic acid daily. Folic acid can help reduce the risk of neural tube defects, which are birth defects of the brain and spinal cord. Your healthcare provider can advise you on the appropriate amount of folic acid and other prenatal supplements to meet your individual needs.
The number of extra calories you need during pregnancy depends on various factors, including your weight before pregnancy. On average, most women with a healthy pre-pregnancy weight do not need extra calories in the first trimester. In the second trimester, an additional 340 calories per day are recommended, and in the last trimester, an extra 450 calories are suggested.
It is important to maintain a balanced diet rich in protein, fruits, vegetables, and whole grains. Sweets and fats should be kept to a minimum. A healthy diet can also help reduce pregnancy symptoms like nausea and constipation. Ensure adequate fluid intake by drinking plenty of water and fluids from juices and soups.
Yes, dietary changes during pregnancy are necessary to ensure the mother's health and the baby's optimal growth and development. While it is not advisable to start a restrictive diet or actively pursue weight loss during pregnancy, it is a good time to adopt positive dietary and lifestyle changes. These changes can promote mild weight loss or minimize excessive weight gain, reducing the risk of complications such as gestational diabetes and preeclampsia.
