Nutrition and Pregnancy

Nutrition and Pregnancy

 

Introduction

Health and nutrition are important aspects of human life during pregnancy, not only to the mother, but also to the developing baby. Intake of right amount of required calories and nutrients, as well as close monitoring of weight gain; can greatly reduce labor pains and speed up the healing process after delivery. During pregnancy, the calorie and nutrient requirement of mothers increase, to supply the food needed for the growth of the baby (American Congress of Obstetricians and Gynecologists, 2010). It is therefore important to eat the right meals, and avoid ones that might be harmful to the baby. This paper discusses the calorie and nutritional requirements of a pregnant woman, as well as the various kinds of foods which should be avoided.

Dietary Requirements during Pregnancy

Eating a balanced diet is important during pregnancy. Though this period require increased calorie intake, the foods that are consumed must be closely monitored.  This will help foster a healthy development progress of the infant in the womb. The calorie requirements increase with each trimester. In the first trimester, a pregnant woman may require about 1800 calories per day, while on the third trimester; the value may increase to 2400 calories (Riley, 2006). Macronutrients are important for provision of this required calories pay day, and they include: carbohydrates, fats and proteins, and other organic substances. Additionally, micronutrients also form an important segment of the diet, including vitamins and minerals. They support the growth of tissues and cells; and prevent occurrence of diseases.

In details, various foods which are needed and highly recommended during pregnancy include a long list of healthy nationals. For instance, dark green leafy vegetables are applauded as the most nutritious of all foods. According to the Center for Young Women’s Health, they are a rich source of essential minerals and vitamins, including Vitamins A, C, and K; iron, folate and calcium as minerals (Brown, 2005). Foods under this category include spinach, broccoli, mustard greens, kale, collard greens, and arugula. Iron derived from these vegetables can prevent instances of preterm birth, while folate prevents birth defects of the spinal cord and the brain, as well as cancer and stroke.

Oranges and grapefruits are also recommended during pregnancy. They contain substantial amounts of vitamin C and folic acid, where the former is useful for maintenance of healthy tissues and healthy immune system of the baby and the mother (Murkoff & Mazel, 2008). It is also responsible for secretion of collagen, the structural protein for tendons, cartilage, skin and bones, which are needed for a healthy development (American Congress of Obstetricians and Gynecologists, 2010). The daily intake of vitamin C for pregnant women should be 85 mg. In addition, protein intake should also be enhanced, given the rapid development of the body during pregnancy. As a building block of amino acids, it is important as a precursor of cells. One should aim at three servings of protein, making up to 75 grams, which should be spread evenly throughout the day (Riley, 2006). Foods rich in protein include eggs, cheese omelet, fish, whole grain cereals, yogurt, meat, legumes and soy among others.

Foods rich in calcium also form an important part of a pregnant woman’s diet. Calcium is important for strong bone and teeth development of the infant, and helps the mother stay stronger, avoiding falling prey to osteoporosis (Roizen & Mehmet, 2009). In the third trimester, the need for calcium increases, since bone and teeth development takes place at this time. Milk, yoghurt, cheese, calcium-fortified juice, salmon salad and fish are important sources of calcium (Brown, 2005). Moreover, whole grains gain an increased importance at this crucial time. Bread, pasta, cereals like corn, rice, oats, rye, barley, and quinoa among others are whole grains which have abundant sources of energy, fats, vitamins and minerals. They also combat nausea and prevent constipation.

Iron-rich foods are essential requirements during pregnancy, since the element is important for blood manufacture, as it forms the largest part of the hemoglobin (Roizen & Mehmet, 2009). The baby and the mother need increased blood supply, necessitating the craving for iron in the diet. Foods like spinach, soy, beef, blackstrap molasses and dried fruits are some of the best sources of iron. A daily intake of about 30-40 mg above the content of prenatal supplement is required to avoid future occurrence of anemia (Riley, 2006). Moreover, essential fatty acids must be supplied into the diet, since their foster proper eye and brain development, for instance, Omega-3 fatty acid. However, not more than 30% of the calorie intake should come from fats (American Congress of Obstetricians and Gynecologists, 2010). Vegetables, mayonnaise, pasta, omelet, butter and meat products are sources of fat. Salty foods should not exceed 2400 mg of daily intake, but moderate volumes are important for fluid retention in the body during pregnancy.

Above all, the body of a pregnant woman needs a lot of fluids. Water becomes an essential component of diet in this respect. Water is important for building body cells, excreting wastes, and delivering nutrients. About 8 glasses should be consumed per day, combined with other fluids like milk, juices, soups, and other drinks (Brown, 2005). Watching one’s calorie intake and diet is a crucial concept that must not be overlooked during pregnancy, as the development of the baby as well as the well-being of the mother rely heavily on what is eaten.

Foods that should not be eaten during Pregnancy  

Though it has been mentioned and proved that a well-balanced meal is important for an expectant mother, there are foods that are not safe for consumption during this period. For instance, raw meat is undesirable, especially uncooked seafood and beef, or even poultry should be avoided, since they stand a high risk of being contaminated with bacteria, salmonella and toxoplasmosis. In addition, deli meat should also be avoided since they are believed to be contaminated with Listera, which can prompt a miscarriage. It is among the rare substances that are allowed entry in the placenta, and can lead to blood poisoning or infection to the baby. Fish which contains mercury in high levels is undesirable, as mercury consumption during pregnancy has been linked to brain damage and development delays (Riley, 2006). They include shark, king mackerel, tilefish and swordfish.

Refrigerated, smoked seafood, should also be avoid, especially those labeled nova, lox, kippered, style or jerky must not be included in a mother’s diet as they contain Listeria.this applies to fish exposed to industrial pollutants, like those from contaminated lakes, and rivers. These may have been exposed to high doses of polychlorinated biphenyls, which is not good for health (Brown, 2005). Some of the fish falling in this category include salmon, pike, trout, bluefish and walleye. As some people are fond, raw eggs have gotten some space in our diets. During pregnancy, they should be avoided as they are potential harbors of salmonella. The same goes to unpasteurized milk, soft cheeses and pate.

Caffeine has attracted a wide array of discussions, but several researchers support that its intake during pregnancy is unwelcome, as it has close correlation with miscarriages. As a diuretic, it triggers loss of water from the body, which may leach out calcium and essential water loss. It is also associated with low birth weight, premature/preterm birth, and withdrawal symptoms among infants (Murkoff & Mazel, 2008). Alcohol is another drug that is not acceptable during pregnancy. Prenatal alcohol consumption interferes with normal and healthy development of the infant. It can lead to Fetal Alcohol Syndrome as well (Murkoff & Mazel, 2008).

Finally, liver or liver products, for example, liver sausage and liver pate should also be avoided during pregnancy, as they contain high amounts of vitamin A. Excessive amounts of vitamin A can be harmful to the baby, thus one must restrain from any supplements of vitamin A. Others include ice cream, eggnog, uncooked or raw sprouts like alfalfa, mung bean, clover and radish; salads, and unpasteurized juices (Brown, 2005). These pose risks of bacterial infections.

One Day Menu for a 32-Week Pregnant Patient

At the 32^nd week of pregnancy, a weight gain of about 1-2 lbs. per week is expected. Being the third and last trimester, bone and teeth development also takes shape, thus requiring higher calcium levels, and a calorie intake of 300 more than a non-pregnant woman. The table below shows a typical one day menu for a 32-week pregnant woman.

Breakfast	½ cup skim milk	One serving of Whole wheat bread	2 pieces of oranges/grape fruits
Lunch	¼ chicken salad sandwich	One serving of Whole wheat bread	One serving of Dark green vegetables
Dinner	One serving of fish/ lean beef cut	A plate of whole grain rice	I cup of decaffeinated beverage
Snacks	1 cup of lemon juice	A few counts of non-dietary biscuits	A bottle of zero-calorie soda	5-oz glasses of water

 

References

American Congress of Obstetricians and Gynecologists. (2010). Nutrition During Pregnancy. Retrieved from http://www.acog.org/publications/patient_education/bp001.cfm.

Riley, L. (2006). Pregnancy: The Ultimate Week-by-Week Pregnancy Guide. Meredith Books. pp. 21–22.

Brown, J. E. (2005). Nutrition Through the Life Cycle. Wodrsworth Publishing.

Murkoff, H. & Mazel, S. (2008). What to Expect When You’re Expecting. Workman publishing company.

Roizen, M. & Mehmet O. (2009). You: Having a Baby. Publisher: Free Press.

 

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