"Nourishing Your Body & Your Baby: A Guide to Healthy Eating During Pregnancy"

 Why is it important to eat a healthy diet during pregnancy?

During pregnancy, it's important to focus on eating a balanced and nutritious diet for both the mother and the developing fetus as it supports the growth and development, and formation of organs and tissues. It also assists in lowering the likelihood of frequently reported antenatal conditions like pre-eclampsia, nausea, bowel problems, and gestational diabetes (which tends to increase the probability of developing Type 2 diabetes later in life).

Evidence suggests that; Pregnancy-related illnesses, stress, exposure to toxins, and malnutrition can have a long-term negative impact on the health of the unborn child. The diet also influences the expression of specific genetic programming transmitted through DNA, referred to as "epigenetics," or the ability of our environment to alter DNA code works.

What to eat and what not to eat?

To aim for a balanced diet; it is recommended to ensure intake of fruits, vegetables, whole grains, lean proteins, and healthy fats, and to speak with a healthcare provider for personalized nutrition advice.

What is the Caloric Requirement per Trimester for healthy weight gain?

According to The Academy of Nutrition and Dietetics, the caloric requirement will gradually increase throughout the trimesters concerning women's pre-pregnancy body mass index.

Remember, that these are only estimates and that a woman's intake can vary from day to day.

If BMI is higher, there are increased risks of complications such as preterm delivery and birth defects. Ideally, it should fall between 18.5 and 30 before getting pregnant.

Major Nutritional Sources:

§  Protein:

During pregnancy, protein requirements are slightly higher. Dietary protein holds essential structural proteins that serve as the building blocks for the healthy development of a fetus.

Therefore, it is recommended to eat a portion of protein with every meal and at least a half-portion of protein with every food.

Some protein choices will also be higher in fat. If choosing a high-fat protein source, balance the meal with food choices having less fat.

§  Fat:

Is a valuable resource for calories and vitamins during pregnancy. It is also an excellent source of nutrients required for optimal fertility and healthy pregnancy. A marginally higher fat daily consumption than the bare minimum requirements offer more fat-soluble vitamins, which are critical for fetal development.

§  Carbohydrates: due to their complexities, carbs are the most contentious macro nutrient for pregnant women. Low-carbohydrate diets are not advised during pregnancy. However, few nutritionists advocate the use of low-carbs diets during gestation, particularly for women at higher risk of gestational diabetes.

Slow-digesting, high-fiber complex carbs help with metabolism, maintaining blood sugar levels, along with providing the energy and nutrients needed to grow a fetus.

§  Like macro-nutrients, micro nutrients also play a significant role in the optimal and healthy pregnancy. Multivitamins, iron, calcium, and an adequate amount of water intake is necessary for the prenatal, gestational, and post-pregnancy phase.

What kind of food to avoid during pregnancy?

During pregnancy, it is important to avoid certain foods to reduce the risk of food-borne illnesses and other health issues.  However, some foods to avoid during pregnancy include:

§  Raw or under-cooked meat, raw eggs, and unpasteurized dairy products.
§  Use of caffeine should be restricted, as it can increase the risk of miscarriage and preterm labor.
§  Alcohol should be avoided during pregnancy as it can cause harm to the developing fetus.
§  Trans fatty acids are the only fats to avoid at all costs. These are manufactured through the hydrogenation process and are incorporated into certain food products to prolong their shelf life or improve their texture. Trans fats were reported to have long-term adverse health consequences.

It is important to consult with a healthcare provider before making any dietary changes during pregnancy. They can provide personalized recommendations based on a woman's individual health needs and pregnancy status.

Is it okay to continue physical activity?

Physical activity during pregnancy is considered safe and beneficial for both the mother and the growing fetus if it is performed in moderation and under the guidance of a healthcare provider. Regular exercise during pregnancy can help maintain a healthy weight, improve mood, increase energy levels, and reduce the risk of pregnancy-related complications.

Few of the recommended forms of physical activity during pregnancy include:

§  Walking: This is a low-impact and safe form of exercise and is encouraged throughout the pregnancy.
§  Swimming: Swimming is a great way to stay active during pregnancy, as it provides a full-body workout while also supporting the weight of the growing uterus.
§  Yoga: Prenatal yoga can help improve flexibility, balance, and overall well-being.
§  Strength training: Light weight training and resistance exercises can help maintain muscle tone and improve posture during pregnancy.

It is important to note that certain activities, such as contact sports or high-impact exercises, may not be safe during pregnancy and should be avoided. Additionally, women should listen to their bodies and avoid overexertion. If any discomfort or pain is felt during physical activity, it should be discontinued immediately.

Sources: 

·  Caring for Your Baby and Young Child: Birth to Age Five 7th edition (Copyright © 2019 American Academy of Pediatrics)  

·  Guidelines by The Academy of Nutrition & Dietetics.