Thanks again to Caitlin Boyer, Neonatal ICU dietitian for sharing her great tips on eating well during pregnancy!

The 9 months of pregnancy represents the most intense period of growth and development humans ever experience. At no other time in life are the benefits of good nutrition more obvious than during pregnancy.

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If you are pregnant, you may have heard the phrase “eating for two.” But what does this mean? Is it about quantity, suggesting you should consume larger portions to get the same amount of calories that two people need? Or is it about quality, meaning you should eat the appropriate foods to support your own nutritional needs and the needs of your growing infant? The answer is… a little bit of both!

To be clear, a fetus is NOT a parasite! A developing baby will not take the vital nutrients it needs to survive and thrive at the mother’s expense. When maternal nutrients fall below optimal levels, fetal growth and development are compromised more than maternal health. So in order to ensure optimal health for mom and baby, it is important that moms get enough of the right foods!

Quantity: A women’s calorie needs varies throughout the different trimesters of pregnancy.

• 1^st trimester (up to 13 weeks since last menstrual period): calorie needs are the same as before pregnancy, or base calorie needs per individual height, weight, and activity.
• 2^ndTrimester (13-27 weeks):   base calories + 340 extra calories per day. 340 calories would be the equivalent to:
  • 1 greek yogurt with 1/4 cup GrapeNut® cereal and a banana
  •  ½ cup of trail mix
  •  1 plain bagel with 2 Tbsp cream cheese
  • ¼ cup hummus with 5 black olives, 1 cup baby carrots, and 6 baby bell peppers
  • 1 slice whole wheat toast with one avocado and 1 oz melted swiss cheese
  • 3^rdTrimester (27 -40 weeks) = base calories + 450 extra calories per day. 450 calories would be the equivalent to:
    •  Increasing your meat portion from 5 oz to 8.5 oz for additional 100 calories (and 25 grams of protein1!), and continue to include a 350 calorie snack
    • A tuna sandwich (not albacore!) with two slices whole wheat bread, 3 oz tuna, 1 Tbsp mayo, a slice of cheese, lettuce, and tomato plus one cup of 1% milk
    • 1 medium apple with 2 Tbsp peanut butter plus ½ cup cottage cheese and 1 cup canned peaches in light syrup

Avoid the mentality that you should eat as if eating for two grown adults. Eating double portions of everything or eating more calories than recommended during pregnancy can cause excessive weight gain which can lead to: large for gestational age infants, risks for complications during delivery, and  postpartum weight retention and difficulty achieving pre-pregnancy weight. Large for gestational age infants are at risk for overweight as adults and other metabolic complications as well.

Quality: The type of foods you eat is important to ensure that you and your baby stay healthy.  

• Carbohydrates:  Carbohydrates should provide around 50-55% of daily energy intake; try to make more than 50% of your grain choices whole grain. Careful to eat a consistent amount of carbohydrates throughout the day to avoid risk for gestational diabetes. Avoid alcohol during pregnancy and limit caffeine to  less than 2- 4 cups of coffee per day (200-500mg caffeine). Caffeine is a concern at intakes higher than this as it is associated with miscarriages.
• Protein: An additional 25 grams of protein is needed per day during the second half of pregnancy. Meat, poultry, fish, eggs, dairy, soy, and legumes are good sources of high quality protein.
• Fat:Focus on healthy fats such as omega-3 fatty acids (DHA and EPA).
  • DHA: ALA is converted to DHA and EPA in body. Sources of ALA include flaxseed, walnut oil, soybean oil, canola oil, and leafy green vegetables. EPA reduces inflammation, dilates blood vessels and prevents clotting, while DHA is vital for central nervous system development and may attribute to higher IQ scores during childhood. Recommended DHA intake during pregnancy is 300 milligrams per day. Fish and egg yolks are good sources of DHA. However, be careful to avoid shark, mackerel, swordfish, and tile fish with high levels of mercury during pregnancy. Consider taking a fish oil supplement if you do not eat fish more than twice weekly.
  • Folic acid: Folic acid is important during pregnancy for central nervous system development and to avoid neural tube defects such as spina bifida and ancephaly. There are high levels of folate in all fortified bread and grain products, orange juice, and dark green leafy vegetables. Also, folic acid is 100% bioavailable as a supplement when taken on an empty stomach. Recommended folic acid intake during pregnancy is 600 micrograms per day.

If you’re interested in more details on nutrition during pregnancy, schedule an appointment with a registered dietitian nutritionist. Here’s a list: http://www.eatright.org/find-an-expert