Pregnancy Nutrition and Health

Ah…Pregnancy!  It’s such an exciting time in the parents’ lives.  It is also a very crucial time for the baby’s development.  Having a healthy baby starts BEFORE conception.  The wellbeing of the mother and father is vital for a healthy pregnancy and baby.   A pregnancy typically has 40 weeks which is broken down into 3 trimesters.  Each phase of pregnancy can call for different health requirements.  Let’s review the phases of pregnancy and the health and nutrition requirements during each one.

PRE-CONCEPTION

You may not think of pre-conception as a phase of pregnancy, however, the health of the mother and father is crucial for normal development.   If the parents are healthy and strong during the baby’s conception, the healthier and stronger the fetus will likely be.  Before becoming pregnant, the parents should consider taking care of themselves first.  At least 4-6 months before conception, both parents should maintain a healthy lifestyle.  This should include the following:

    Optimize diet and nutrition – Include whole, seasonal, organic and fresh foods; adequate pure water intake;         eliminating packaged, processed, toxic foods.

    Removing environmental toxins – Eliminate harmful chemicals in cosmetics, personal care product and                 household cleaners.

    Eliminate dangerous substances –   Remove exposure to medications, smoking, drugs, alcohol and caffeine.

    Optimize physical health –  Exercising on a regular basis will help with circulation, carry nutrients throughout         the body, eliminate waste and builds muscle and overall fitness for the mother to prepare her body for the             pregnancy and delivery.

    Reduce and manage stress.

In addition, the parents have different vitamin and mineral requirements before conception.  For women, it’s ideal to increase their essential fatty acids, folic acid, and zinc, which can all help with fertility.  These nutrients will also assist in eliminating harmful toxins from the body.  The men should increase their level of zinc for these same reasons.

PREGNANCY

Once a pregnancy has been determined, it’s time to really focus on the nutrition of the mother and baby.  As the baby grows, both mother and baby require additional nutrients to ensure proper development and health.  Requirements vary depending on the trimester of the pregnancy. 

The first trimester (weeks 0-13) is extremely important to the health of the baby.  During this phase, the fetus is the most sensitive to toxins or other substances which can cause birth defects.  This is one of the reasons why it is so important that the mother go into the pregnancy with a low toxic state and an optimal diet.

The second trimester (weeks 14 - 26) is where we see considerable growth of the baby’s body.  We also see the fat layers on the neck and spinal column extends, which helps maintain the body’s temperature.   Lastly, the lungs develop to the point of actually allowing the baby to breathe outside of the womb.

The third trimester (weeks 27 - 40) is when the baby’s senses become fully developed.  The baby is done growing in length but continues to add weight.  Antibodies from the mother are vital to stimulate the baby’s immune system to prepare the baby for birth and separation from the mother.

Since the baby goes through developmental phases, the mother should always maintain a well-balanced diet, no matter what trimester she is in.  She should also include the below health and nutritional requirements for the most advantageous wellbeing during this crucial time of her baby’s development.

Optimize diet (include whole, nutritious foods)

Include these nutritious foods to ensure proper health.

         Whole grains
         Nuts & seeds
         Legumes & beans -good source of protein
         Fresh fruits & vegetables (ideally fresh and raw) – good source of vitamins/minerals and trace minerals
         Unrefined oils
         High quality fish, meat and eggs – good source of protein
         Limit sugar, processed foods and trans-fatty acids
         Salt (good quality salt – not table salt) – needed to maintain extra volume of blood required

Increase (or maintain) nutritional requirements

It's important to follow the nutritional guidelines for proper development and growth.

Energy Requirements – Calories intake requirements vary, depending on the trimester.  Refer to the chart below for general guidelines of the additional calories needed for proper health.

Protein:  Important for forming fetal and maternal tissues.

   -  10-35% of the total calories should consist of proteins.
   -  Protein requirements increase about 25 g/day during pregnancy, for a total of approximately 70 g/day.                 (Increase slowly.)
    -  Animal proteins or complimentary proteins (complete proteins) – building blocks of all body’s tissues and            cells, important for hormones, antibodies that are being produced during pregnancy.

Carbohydrates:  Primary source of energy.

     -  45-65% of the total calories should come from carbohydrates.
     -  Carbohydrate requirements increase about 45 g/day during pregnancy, for a total of approximately 175 g/day.
     -  Good sources of carbohydrates are whole grains, fruits and vegetables.

Fats:  Critical for fetal growth and development.

      -  20-35% of the total calories should come from fats.
      -  Choose “healthy” fats instead of harmful fats.
      -  Healthy fats come from nuts/seeds, fish (salmon, tuna, sardines & mackerel), unrefined oils (oil, avocado,         nut oils, etc.)

Calcium & Magnesium:  Calcium for the development of the heart, nerves, muscles, bones, and blood-clotting.  Magnesium to help balance calcium levels.

       -  If not enough calcium is provided for mother and baby, the baby’s requirements will draw from the mother’s           bones and other parts of her body to take that of what is needed for proper development.
       -  Good sources of calcium include collard greens, sardines, fortified cereals, and black-eyed peas.
       -  Food sources for magnesium include halibut, spinach, pumpkin seeds, beans, Brazil nuts, chocolate and           brown rice.
       
Iron:  Formation of hemoglobin and growth and development of placenta

      -  An increase to 40-80 mg/day is needed (or more if anemic).
      -  Many women have difficulty meeting iron requirements and supplements may be required.
      -  Important food sources would include high quality beef, clams, lentils, spinach, chickpeas, pumpkin seeds,          and mushrooms.

Folic Acid:  Prevents neural tube defects

      -  Between 400-800 mcg/day is recommended.
      -  Folic Acid is important during the first trimester, especially the first few weeks.
      -  Found in green leafy plants, organ meats, legumes, and enriched cereals.

Fiber:  Helps remove excess waste and cleanse the system.

      -  At least 28 g/day of fiber is necessary for pregnant women.
      -  Many people do not consume enough fiber, making this important for pregnant women to increase their fiber         intake.
      -  Sources are whole grains, fruits, and vegetables.

Essential Fatty Acids:  Critical for fetal neurodevelopment.

        -  It is not stressed enough how important it is to obtain adequate levels of fatty acids during pregnancy                    since 70% go to the brain.
        -  Good sources would include fish, omega-3-rich oils (canola, flaxseed oil), or high quality fish oil                            supplements.

Lifestyle Recommendations

Not only is it important to include proper nutrition, but there are other healthful lifestyle recommendations for overall optimal health.  The below are lifestyle recommendations that the mother should include into her daily life.

        Removing environmental toxins – Eliminate harmful chemicals in cosmetics, personal care product and                 household cleaners.

        Eliminate dangerous substances –   Remove exposure to medications, smoking, drugs, alcohol and                     caffeine.

        Optimize physical health –  Exercising on a regular basis will help with circulation, carry nutrients                         throughout the body, eliminate waste and builds muscle and overall fitness for the mother to prepare her             body for the pregnancy and delivery

        Reduce and manage stress

Herbs

Incorporating herbs into the mother's diet can take health to the next level.  Easy to include and very nutritious for various reasons.  Here are some to incorporate.

        o   Black Haw – prevent miscarriages
        o   Raspberry Leaf - helps ease labor pains
        o   Chamomile flower – calming, relaxing and soothing, helps digestion
            (Combined with Ginger, it can help with morning sickness)
        o   Dandelion Greens/Root – high percentages of high quality Vit A, calcium, iron, facilitate digestion,                      stimulate bile and promote bowel movements, iron
        o   Lady’s Mantle – toning uterus
        o   Lemon Balm – Nervous system, calming, relaxing, digestive purposes
            (Combine with Nettle Leaf – fights fatigue, high in iron)
        o   Oat Straw – calming to nervous system, rich in calcium and magnesium

Whether you are contemplating having a baby or are pregnant today, start optimizing your health immediately.  We live in a world where foods are being laced with toxins, personal care products are harmful to our health, and physical health is not being maintained.  When you are supporting a baby’s growth and development, it’s important not to expose yourself to these harmful practices in order to help ensure the best environment for your baby. 


References
Bartholomy, P. (2008).  Hawthorn University.
McGuire, M., & Beerman, K. (2011).  Nutritional Sciences: From Fundamentals to Food (2nd ed.). Belmont, Calif.
Parker, S. (2013). The Human Body Book (2013) (2nd ed.). London: Dorling Kindersley.