Pregnancy and Nutrition

Pregnancy and Nutrition: A Guide to Healthy Eating for Expecting Mothers

Pregnancy is a transformative time for women as their bodies undergo significant changes to support the growth and development of a new life. Proper nutrition is crucial in ensuring the health and well-being of the mother and the developing baby. In this blog, we will discuss the essential nutritional requirements recommended during pregnancy, the healthy weight gain guidelines, and the foods and beverages that are advised to avoid for the well-being of the mother and the baby. 

Nutritional Requirements During Pregnancy

During pregnancy, it is vital for women to consume a well-balanced diet that provides essential nutrients to support the fetus’s growth and development. Generally recommended nutritional requirements include macronutrients, micronutrients, and adequate fluid intake (Allain-Doiron et al., 2009)

Carbohydrates: Complex carbohydrates provide a good energy source and essential nutrients such as fibre, B vitamins, and minerals. To fulfill the carbohydrate requirements, whole grains, fruits, and vegetables should be included in the diet.

Fats: Healthy fats, such as those found in avocados, nuts, seeds, and olive oil, are important for developing the baby’s brain and nervous system.

Micronutrients:

Folate: Folate, also known as folic acid, is crucial for preventing neural tube defects in the baby. Good sources of folate include leafy green vegetables, citrus fruits, beans, and fortified cereals.

Iron: Iron is essential for producing red blood cells and preventing anemia in both the mother and the baby. Iron-rich foods include red meat, poultry, fish, lentils, and iron-fortified cereals.

Calcium: Calcium is necessary to develop the baby’s bones and teeth. Dairy products, leafy greens, and fortified plant-based milk are good sources of calcium.

Fluid Intake:

Adequate hydration is essential during pregnancy to support the increased blood volume, amniotic fluid, and the baby’s needs. Pregnant women are advised to drink at least 8-10 glasses of water per day, remember that fluids from other sources such as fruits, vegetables, and soups also count but you should aim for at least 8 glasses of water (Montgomery, 2002).

Weight Gain During Pregnancy and Its Implications

The amount of weight a woman should gain during pregnancy depends on her pre-pregnancy weight. Generally, the recommended weight gain guidelines by the Institute of Medicine (IOM) are as follows:

– Underweight women (BMI < 18.5) are recommended to gain 28-40 pounds.

– Normal-weight women (BMI 18.5-24.9) are recommended to gain 25-35 pounds.

– Overweight women (BMI 25-29.9) are recommended to gain 15-25 pounds.

– Obese women (BMI ≥ 30) are recommended to gain 11-20 pounds.

Healthy weight gain during pregnancy is important for the well-being of both the mother and the baby. Inadequate weight gain may lead to low birth weight and other complications, while excessive weight gain can increase the risk of gestational diabetes, hypertension, and labour complications.

Foods and Beverages to Avoid During Pregnancy

The first time I left my doctor’s office after confirming my pregnancy, she gave me a long list of foods to avoid. I jokingly said, “Doc, I’m carrying a baby, not a bomb!” With my Latin roots and love for ceviche (raw fish), I found it very hard to give it up for nine months. Still, the foods to avoid during pregnancy are guidelines that have been formulated to ensure the safety and well-being of both the mother and the baby, and these are:

– Raw or undercooked meats, eggs, and seafood, which may contain harmful bacteria or parasites.

– Unpasteurized dairy products and juices, which pose a risk of foodborne illnesses.

– High-mercury fish such as swordfish, king mackerel, and tilefish, which may harm the baby’s developing nervous system.

– Excessive caffeine, which has been linked to an increased risk of miscarriage and low birth weight (Jafari et al., 2022). It is generally recommended to limit caffeine intake to 200mg per day.

– Alcohol, as it can cause birth defects and developmental issues. It is best to avoid alcohol entirely during pregnancy.

Balancing Pregnancy and Exercise

Staying active during pregnancy can have numerous benefits for expecting mothers, including potentially shorter labours. Research has suggested that regular exercise during pregnancy may be associated with shorter labours and reduced risk of complications during childbirth. When it comes to exercise, every activity counts, whether it’s walking, jogging, dancing, or any other form of physical activity. What’s important is to follow a routine that you enjoy and can stick to. It’s normal to feel low on energy during certain periods of your pregnancy, so it’s essential to listen to your body and aim for rest when needed. For me, “Ballet Beautiful” was the perfect routine, and after making some modifications, I incorporated it into my daily activities once the nauseous period passed. Remember, you do not need to do a whole 40 min-1 hour of exercise, exercise snacking counts! If you are ready to incorporate some exercise into your routine, here are some tips:

1. First, consult with your healthcare provider: Before starting or continuing any exercise routine during pregnancy, it’s important to consult with your healthcare provider. They can provide personalized recommendations based on your medical history and the specific needs of your pregnancy.

2. Choose low-impact exercises: Opt for low-impact exercises such as walking, swimming, stationary cycling, and prenatal yoga. These activities help maintain fitness levels while minimizing stress on your joints. But know that if you were used to a type of exercise, in general terms, you can still practice it during your pregnancy, so just be mindful of making the necessary modifications to support your belly weight as it grows.

3. Stay hydrated: Drink plenty of water before, during, and after exercise. Proper hydration and exercise are crucial, especially during pregnancy.

4. Listen to your body: Listen to your body’s signals. Stop exercising and consult your healthcare provider if you feel discomfort, dizziness, or shortness of breath that does not stop with rest.

Balancing Pregnancy with Other Siblings in the House

Being pregnant while also caring for other children in the house can be rewarding and challenging. Balancing your growing family’s needs with pregnancy demands requires careful planning and self-care. In this unique phase of life, it’s essential to prioritize your health and well-being while also ensuring that your existing children feel supported and loved. From managing your nutritional needs to finding ways to stay active and engaged with your children, navigating pregnancy with other little ones involves thoughtful consideration and practical strategies. Let’s explore some tips and insights on how to balance being pregnant and caring for your other children effectively.

1. Establish a routine: Creating a predictable daily routine can help provide stability for both you and your other children. This can include designated times for meals, naps, playtime, and bedtime.

2. Involve older siblings: Encourage older siblings to be involved in the pregnancy by talking to them about the baby and allowing them to feel connected to the new addition to the family.

3. Plan special activities: I hear from mamas that one of the things they struggle the most with is feeling guilty for not spending enough time with their other children. Please remember that you won’t be pregnant forever and that quality time is better than quantity. Set aside special time to spend with your other children, whether reading a book, playing a game, or going for a walk. Be flexible with yourself and your levels of energy. 

4. Seek support: Don’t hesitate to ask for help from family members, friends, or childcare providers when needed. It’s okay to accept assistance to manage caring for other children while pregnant.

It’s clear that maintaining a well-balanced diet, managing weight gain, avoiding certain foods and beverages, and incorporating safe exercise routines are crucial aspects of a healthy pregnancy. The well-being of both the mother and the baby depends on these factors. If you’re expecting and want evidence-based advice and support during this crucial time, consider booking a consultation with The Doula That Could. A healthier pregnancy and positive birth experience is enhanced by preparation, do not live it to luck. 

References

Allain-Doiron, A., Gruslin, A., Innis, S. M., Koski, K. G., Lucas, M., & Health Canada. (2009). Prenatal nutrition guidelines for health professionals. https://www.canada.ca/content/dam/hc-sc/migration/hc-sc/fn-an/alt_formats/hpfb-dgpsa/pdf/pubs/guide-prenatal-eng.pdf

Jafari, A., Naghshi, S., Shahinfar, H., Salehi, S. O., Kiany, F., Askari, M., Surkan, P. J., & Azadbakht, L. (2022). Relationship between maternal caffeine and coffee intake and pregnancy loss: A grading of recommendations assessment, development, and evaluation-assessed, dose-response meta-analysis of observational studies. Frontiers in Nutrition, 9. https://doi.org/10.3389/fnut.2022.886224

Managing your weight gain during pregnancy: MedlinePlus Medical Encyclopedia. (n.d.). https://medlineplus.gov/ency/patientinstructions/000603.htm

Montgomery, K. S. (2002). Nutrition Column An Update on Water Needs during Pregnancy and Beyond. The Journal of Perinatal Education, 11(3), 40-42. https://doi.org/10.1624/105812402X88830

Taylor, C. M., Emmett, P. M., Emond, A. M., & Golding, J. (2018). A review of guidance on fish consumption in pregnancy: Is it fit for purpose? Public Health Nutrition, 21(11), 2149-2159. https://doi.org/10.1017/S1368980018000599