Nutritional Requirements in Pregnancy

During pregnancy, the human body goes through many changes to support the growth of the baby. A nutritious and diverse diet is paramount to a healthy pregnancy and a healthy baby. A diet rich in good quality proteins, fats, vegetables, grains and fruits is incredibly important. Supplements are a good addition, but should not replace a healthy diet. If possible, choose good quality supplements that are bio-available, or easily absorbed by the body. Choosing foods that are organic, non-GMO and grass fed are ideal, but may not always be financially practical. During the third trimester, calorie requirements increase to 2,500 – 3,000 calorie per day. This calculates to a 190-200 calorie increase per day. Nursing mothers require 4,000 calories per day. Allow your body the calories it needs to sustain the last trimester and prepare you for labor.

Fluid intake is extremely important during pregnancy as dehydration can directly impact amniotic fluid volume. A minimum fluid requirement during pregnancy is 2 quarts, or 8 cups of water daily. Filtered water free of chlorine is of course preferred. For some, drinking plain water can be boring. If that’s the case try decaffeinated herbal teas, a squeeze of lemon or lime, sliced cucumbers, oranges or strawberries, fresh whole berries or herbs such as basil, mint or lavender.

Protein is also extremely important during pregnancy. At least 80g of protein per day is required. Mothers who are vegan or vegetarian need to pay special attention to meeting their protein requirements. To boost protein, they need to include more soybean products, nuts, whole grains and legumes. Beans with rice, corn, nuts, seeds and/or wheat form complete proteins.  Peanut butter, or various nut butters, and jelly on whole wheat bread is also a complete protein.  In addition, I would suggest flax oil as a supplement for Omega 3 DHA and EPA Fatty Acids as well as a Vitamin B 12 supplement in the form of cyanocobalamin or hydroxycobalamin. Vegetarians can obtain Vitamin B12 from cheese, eggs and milk or use a fish oil supplement for Omega 3 DHA and EPA Fatty Acids.

In fact, all pregnant women will benefit from the addition of Omega 3 DHA and EPA Fatty Acids. If a fish oil supplement is not available, I would suggest adding salmon or sardines to the diet. Depending on how often you are out in the sun, a Vitamin D supplement of 10mcg may also be considered. Safe quantities of Vit A & D are the non-pregnant minimum requirements. Some especially important vitamins and minerals to be included are Folate (folic acid is the synthetic version), Iron, Zinc, Vitamin C, Vitamin E, Magnesium and Calcium.

Folate can be found in spinach, brussel sprouts, soybeans, organ meats, salmon, oysters, lima beans, root vegetables, milk, avocados, orange juice and enriched white rice.  Iron can be found in dark leafy greens, almonds, dried fruits, organ meats, eggs, clams, fish, poultry and pumpkin seeds. Zinc can be found in sunflower and pumpkin seeds, mushrooms, soybeans, organ meats, turkey, eggs, seafood and wheat germ.  Sources of Vitamin C are citrus fruits, peas, cabbage, bell peppers, cauliflower, broccoli, citrus fruits, cantaloupe, strawberries and kale. Vitamin E can be found in eggs, nuts, leafy vegetables, sweet potatoes, organ meats, molasses and cold-pressed oils.  Magnesium can be found in dark leafy greens, blackstrap molasses, cashews, almonds and seafood. Calcium can be found in milk and milk products, dark leafy greens, shellfish, salmon and soybeans.