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The Power of Maternal Nutrition

Why does What You Eat Matter to Your Baby?

Did you know that how you eat during pregnancy can directly affect the baby growing inside of you? That’s right your diet, even before you are pregnant, has a huge impact on what your child will look like and how he or she will be in the future. While many people know that nutritional deficiencies can result in birth defects, there is also plenty of research to suggest that an overabundance of certain nutrients especially during the first trimester can also have dramatic effects on your unborn child’s development as well as his or her risk of developing certain diseases later in life.

Pregnancy requires more calories

If you’re carrying a baby, your body has to provide nutrition to two people instead of one. A safe target is 300 calories per day more than your pre-pregnancy weight. A healthy pregnancy weight gain also depends on what trimester you’re in, you should be gaining around 1 to 4 pounds per month during your first and second trimesters, with a maximum gain of 7 pounds in any trimester. In order to make sure that doesn’t leave you overweight after pregnancy, monitor your food intake so that you can try to lose some extra weight once you give birth.

Folic acid (folate)

To keep your baby healthy, you’ll need enough folic acid in your diet to support your pregnancy. Folates are a type of B vitamin that helps cell growth and division, so they play an important role in prenatal development. The Centers for Disease Control and Prevention recommends that women who are capable of becoming pregnant consume 400 micrograms (mcg) daily, while pregnant women should aim to get 800 mcg per day. While most foods contain folate, leafy greens like spinach and broccoli have especially high concentrations. If you don’t eat these foods regularly, consider taking a supplement or eating fortified cereal to meet your needs. Be sure to talk with your doctor before taking any supplements during pregnancy, especially if you are already taking medications or have health conditions like diabetes or heart disease.

Protein, Iron, Zinc and Iodine

Iron is an important part of hemoglobin, which carries oxygen to your baby’s blood. A lack of iron can lead to anemia, where your body doesn’t have enough red blood cells to carry oxygen. Low levels of iron can cause problems for both mother and child, as well as increase risk of preterm birth and low birth weight. Be sure to eat plenty of lean meats, beans and other iron-rich foods like spinach. If you are pregnant or breastfeeding, talk with your doctor about taking a prenatal vitamin that contains at least 18 milligrams (mg) of iron per day. Women who are menstruating should get 18 mg per day while pregnant or breastfeeding; women who aren’t menstruating should get 8 mg per day.

Calcium

A pregnant woman’s body uses calcium to help form baby’s bones and teeth, which means a lack of calcium can lead to certain birth defects. Increasing your intake of high-calcium foods like broccoli, almonds, and yogurt is essential to preventing these deformities from occurring. Additionally, consuming additional calcium has been shown to decrease symptoms of morning sickness so it’s a good idea to get at least 1,000 mg per day when you’re expecting. The U.S. Department of Health recommends adult women consume between 1,000 and 1,300 mg per day. It’s important to note that taking too much calcium may increase your risk of kidney stones or high blood pressure during pregnancy; stick with low-fat dairy products or other calcium sources recommended by your doctor instead. If you do take supplements, take them after meals (not on an empty stomach) so they don’t interfere with digestion or absorption rates in any way.

Vitamin D

If you’re pregnant, you may have heard about vitamin D and its importance in building strong bones for your child. It’s also important for supporting your own health. In fact, according to a study from Uppsala University, Swedish mothers who didn’t get enough vitamin D during pregnancy were four times more likely to develop Type 2 diabetes after delivery than women who received enough. That’s because vitamin D helps regulate insulin production and insufficient levels can lead to insulin resistance. The result? A higher risk of gestational diabetes and pre-eclampsia (high blood pressure that develops during pregnancy). Be sure to talk with your doctor about how much vitamin D is right for you. To make sure you’re getting enough, try eating fortified foods like cereal or yogurt, or taking a supplement (your body needs 600 IU per day).

Omega 3 Fatty Acids

One study found that women who had higher levels of DHA in their maternal blood (i.e., omega-3s) were less likely to develop postpartum depression. In fact, women with low levels of DHA were four times more likely to develop PPD than those with high blood levels! Plus, a diet rich in these fatty acids can also benefit your baby by lowering your chances of gestational diabetes and protecting your baby from excessive weight gain during pregnancy. Good sources include salmon, tuna, eggs, flaxseed oil, and walnuts. And if you’re breastfeeding, make sure you’re getting enough vitamin B6 and folic acid. These two nutrients are important for your health as well as your baby’s. To keep up your intake of vitamin B6, enjoy lean meat and whole grains like brown rice or quinoa. For folic acid, turn to beans or lentils they’re great sources of folate!

Choline and Carnitine

Both choline and carnitine are essential to your baby’s developing brain. Specifically, both have been shown to be crucial for cognitive function during the early stages of development. Just one egg contains 100% of your daily recommended intake (DRI) for both choline and carnitine, making eggs an excellent addition to any pregnant or breastfeeding woman’s diet. However, if you’re a vegetarian or vegan looking to get these important nutrients in your diet, there are also plant-based sources available. For example, spinach is a great source of choline; other good sources include broccoli and beans. As for carnitine, it can be found in dairy products like milk and cheese as well as nuts like peanuts and almonds.