Diet and nutrition are crucial to your unborn baby's growth and development. Not eating enough high quality food during pregnancy can lead to health risks for you and the fetus. According to Dr. William Sears, a pediatrician and author of more than 40 books on child-rearing, poor nutrition during pregnancy can lead to morning sickness, constipation, anemia and delivery problems. The risks are worse for your unborn child and include stillbirth, developmental delays and birth defects. The quality of your diet also impacts the level of nutrition in your breast milk following the birth of your baby.
Folic Acid
Folic acid, or folate, is a B Vitamin that helps produce blood and protein, and assists in enzyme function. It also reduces the risk of neural tube birth defects such as spina bifida and anencephaly. Obstetricians recommend that women take 400 to 600 mcg of folic acid daily prior to becoming pregnant and continue taking it during the childbearing years. The Office of Women's Health with the U.S. Department of Health and Human Services recommends that breastfeeding women take 500 mcg of folic acid per day. Folic acid can be found in spinach, green leafy vegetables, citrus fruits, legumes and nuts. Most Ob/Gyns prescribe a prenatal vitamin with folate to ensure you get enough of this essential nutrient.
Iron
Iron helps produce additional blood needed during pregnancy and carries oxygen to your fetus. Iron from fish and fish oils containing docosahexaenoic acid contributes to growth and development of the fetus's brain and eyes. After the birth of your baby, iron helps keep your energy up, as well as prevents anemia in the breastfed baby. Ob/Gyns recommend 27 mg of iron daily, which can be found in lean red meat, dried beans and peas and iron-fortified cereals. Your doctor may recommend a supplement to ensure you and your developing baby are getting enough iron.
Calcium
Calcium builds your unborn baby's bones and teeth. Additional calcium is also needed to replenish what you lose during breastfeeding. The recommend daily calcium intake for pregnant and lactating women is 1,000 to 1,300 mg a day, which you can get from three servings of dairy. You can also find calcium in fortified juice, tofu, broccoli and dried beans.
Other Vitamins
The American Congress of Obstetricians and Gynecologists, ACOG, recommends that pregnant and lactating women increase their intake of other vitamins, including 770 mcg of vitamin A, which is important for healthy eyes and skin. Vitamin A is found in carrots and sweet potatoes. ACOG also recommends 85 mg of Vitamin C daily to promote healthy gums, teeth and bones, as well as to assist in iron absorption. Other vitamins needed during pregnancy and lactation include vitamins D, B6 and B12. A balanced, healthy diet should provide much of the needed vitamins or minerals, although your doctor will likely prescribe a prenatal vitamin supplement.
Calories
The fetus draws nourishment from the mother via the placenta and umbilical cord. The newborn also draws nourishment from the mother via her breast milk. To meet your and your baby's nutritional needs, you need to eat more calories. The McKinley Health Center at the University of Illinois recommends that pregnant women eat 300 more calories a day than before becoming pregnant. Lactating women should "eat to hunger," which can be up to 500 more calories a day than pre-pregnancy consumption. Choose calories that are high in nutrition such as fruits, vegetables, lean proteins and whole grains.
References
- AskDr.Sears.com: Eating Right for Two
- American Congress of Obstetricians and Gynecologists: Nutrition During Pregnancy
- Office Of Dietary Supplements National Institute of Health: Folate
- WomensHealth.gov: Folic Acid Fact Sheet
- Healthy Children: How a Healthy Diet Helps You Breastfeed
- NIH Osteoporosis and Related Bone Disease National Resource Center; Pregnancy, Breastfeeding, and Bone Health; January 2011
