Pregnancy and Nutrition

By: Danielle Kuhn

Appropriate weight gain along with suitable nutrition during pregnancy is necessary for proper fetal development. This is not a free pass to over indulge on ice cream and chips; the nutritional quality of weight gain during pregnancy is highly significant in maintaining proper prenatal care. It is important to eat sensibly gaining the appropriate amount of weight for your particular body based on your body mass index.

The American Dietary Association recommends the following weight gains:

• BMI<19.8 recommended weight gain of 28-40 Ibs
• BMI of 19.8-26.0 recommended weight gain of 25-35 Ibs
• BMI>26.0 to 29.0 recommended weight gain of 15-25 Ibs
• BMI>29.0 recommended weight gain of 15 Ibs

On average weight gain should occur at a little less than one pound per week after the first twelve weeks. A nutrient dense diet high in vitamins and minerals is the optimal way to gain the weight. The food guide pyramid with slightly increased portions should be used as resource to follow with emphasis on the following:

Energy needs: an average of 300 extra calories per day during the second and third trimester with total energy needs between 2,500-2,700 kcal/day

• Fluids: 8-10 glasses a day to avoid dehydration
• Fiber: should be incorporated in diet to prevent constipation. Whole grain foods, vegetables and fruits are fiber rich foods.
• Folic Acid: Essential to reduce the risk of birth defects such as neural tube. 400 mg per day should be consumed through diet and/or supplementation. Some foods high in folic acid are superforitified cereals (242mg/serving), cold non-bran cereals (112mg), cooked pinto, navy and other dried beans (84mg), asparagus (82mg), spinach (70mg), bran and granola cereals (58mg), broccoli (53mg), avocados(49mg), okra(49mg), brussels sprouts(47mg), orange juice(43mg) and artichokes(43mg).
• Vitamin B12: Essential to reduce the risk of birth defects such as neural tube. Vitamin B12 is found in ham, lean beef, liver, blue cheese, nutritional/brewer's yeast, camembert and gorgonzola cheese. Vegans and vegetarians should try nutritional/brewer's yeast which is a great compliment to popcorn and substitute cheese sauces.
• Iron: Highly important for those who have iron deficiency anemia prior to pregnancy. Iron containing foods are green leafy vegetables, avocados, baked potatoes, raisins, dried prunes, dates, peaches, pears, pumpkin seeds, soybeans, lentils, nuts, brewers yeast, *fish and beef.
• Calcium: 1000 mg/day should be consumed to reduce any risk of pregnancy induced hypertension. Food sources include kale, collard greens, broccoli, figs, carob, oats, prunes, asparagus, sesame seeds, soybeans, tofu, watercress, whey, milk, yogurt, and cheese.
• Vitamin B6: Found in Bananas, avocados, chicken, beef, brewer's yeast, eggs, brown rice, soybeans, whole wheat, peanuts, walnuts, oats, carrots, and sunflower seeds.
• Vitamin A: Found in raw and juiced carrots, pumpkin, yams, eggs, cantaloupe, mangos, butternut squash, spinach, turnips, and beet greens.
• Vitamin C: Found in cantaloupe, strawberries, mangos, kiwifruit, pineapple, oranges, peppers, pink grapefruit, avocados, broccoli, asparagus, collards, dandelion greens, kale, lemons, onions, radishes, and watercress.
• Vitamin E: Found in vegetable and nut oils such as soybean, corn, and safflower. It is also found in spinach, whole grains, wheat germ and sunflower seeds.
• Vitamin D: Found in mushrooms, eggs, fortified milk, fortified cereals and margarine. Sun exposure is a great way to increase your vitamin D intake and lift your spirits.
• Vitamin K: Found in green leafy vegetables such as spinach, kale, broccoli and cauliflower.
• Phosphorus: Food sources include lima beans, broccoli, asparagus, corn, dried fruits, legumes, nuts, sesame seeds, pumpkin seeds, sunflower seeds, non fat yogurt, milk, chicken breast, and extra lean ground beef.
• Magnesium: Food sources include avocados, spinach, bananas, apples, apricots, cantaloupes, grapefruit, green leafy vegetables, brewer's yeast, soybeans, brown rice, oatmeal, navy beans, lima beans, broccoli, and yogurt.
• Iodine: Iodized salt, *saltwater fish, milk, seaweed
• Zinc: Food sources include whole grains, nuts, pecans, pumpkin and sunflower seeds, mushrooms, legumes, lima beans, poultry, beef, lamb and poultry.
• Copper: Food sources include nuts, seeds, beans, whole grains, cocoa powder, avocados, barley, beets, green leafy vegetables, broccoli, oats, lentils, oranges, radishes, raisins, and mushrooms.
• Fluoride: Fluoridated water, tea, liver, kidney, *mackerel and *canned salmon
• Sodium: cabbage, celery, bread, cereals, most canned vegetables and soups, cheese, most meats, and milk.
  *should be limited to 12oz per weak

Attempting to lose weight during pregnancy, regardless of if you are overweight prior to pregnancy will put the fetus at a risk of ketosis which can be damaging to neurological fetal development. A healthy pregnancy should be your main goal. Speak to a health care professional before attempting any weight loss regimen or if you are considering taking vitamin/mineral supplements. Excessive levels of any vitamin or mineral may cause an increase in birth defect risks.

As a pregnant woman you are susceptible to food born illness: The American Dietetic association recommends avoiding the following foods:

• Un-pasteurized juices/milk products
• Raw sprouts
• Raw or undercooked meat, poultry, fish or eggs
• Large fish such as shark should be avoided due to high and unsafe levels of mercury
• Fish in general should also be limited to 12 ounces per week
• Leftovers should be reheated until steaming hot to lower the risk of listeriosis which may cause premature delivery, miscarriage, or stillbirth.

Bibliographic Reference
Kaiser, L. L. & Allen, L. (2002). Position of the American dietetic association: nutrition and lifestyle for a healthy pregnancy outcome. ADA Reports, 102(10), 1479-1490.
Worthington-Roberts, Bonnie S., and Sue R. Williams. Nutrition in Pregnancy and Lactation. 6th ed. Dubuque: Brown and Benchmark, 1997.
Winland-Brown, Jill E. Quick Study- Vitamins and Minerals. Boca Raton: BarCharts, 2000.