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Pregnancy and Lactation
by Amy Magnuson, MS, RD
Effects of poor nutrition during pregnancy include increased: illness in the infant, risk of birth defects, risk of mental retardation, problems with physical development, risk of decreased learning ability, and risk of low birth-weight baby (less than 5 1/2 pounds). Birth weight is the most potent single indicator of an infant’s future health status. Lower birth-weight babies are at increased risk of developing diseases & dying early in life.
Why is a mother's pre-pregnancy nutrition important?
The mother’s pre-pregnancy nutrition has a large effect on the
growth of the placenta, and therefore the health of the fetus. The only
way nutrients reach the growing fetus is through the placenta.
What are the nutritional needs of a pregnant women?
Pregnant women require an additional 300 calories/day during 2nd and
3rd trimesters (glass of low-fat milk & peanut butter sandwich).
A pregnant woman’s caloric needs are not doubled. A trimester
is one-third the duration of the pregnancy.
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1st trimester: 0 - 13 weeks
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2nd trimester: 13 - 26 weeks
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3rd trimester: 26 - 40 weeks
Nutrients deserving special attention during pregnancy:
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Protein needs increase to 60 grams per day (additional 10 - 15 grams/day). Most women consume this amount or more, therefore this should not require extra effort to achieve. Vegetarians may have an extra challenge to consume optimal protein. Read more on vegetarian challenges.
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Vitamin B12 helps to synthesize red blood cells (therefore there is an increased need for it).
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Carbohydrates are needed by pregnant women in generous amounts to spare protein and provide adequate energy. These should make up at least 50% of the total caloric intake in most women.
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Folate needs increase by 50% (due to the need to synthesize red blood cells). May help to decrease risk of neural tube (brain & spinal cord) defects (spina bifida). This nutrient is especially important before becoming pregnant & during the 1st trimester. All refined grain products (cereal, bread, pasta, rice) became fortified with folate in 1999. Other foods rich in folate include green leafy vegetables, legumes and citrus.
Iron needs double (additional 15 mg/day) during pregnancy. A growing fetus draws on the mother's iron stores. Due to an increase in blood volume, the percentage of iron in the blood is decreased. Many women may be iron deficient before pregnancy if their diets are not optimal. -
Zinc absorption can sometimes be affected by increased supplemented iron.
Calcium is required for the development of the infants' bones and teeth (especially in 3rd trimester). The calcium needed for a growing fetus can be taken from the mother's bones.
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