Iron from animal products is most easily absorbed through pairing iron from plant sources with foods or drinks that contain high amounts of vitamin C can increase the absorption of iron. Iron can be found in lean red meat, poultry, fish, iron-fortified foods, beans, and vegetables, among other foods. In the case where the mother is not consuming sufficient iron, the mother could suffer from iron deficiency anemia, resulting in fatigue, and increasing the risk of having a premature birth. A pregnant person should consume double the amount of iron than they otherwise would, because iron is essential for the body to produce more blood to supply oxygen to the baby. Iron is another nutrient that is highly important for the development of your baby. Good sources of protein include lean meat, poultry, fish, eggs, beans, peas, nuts, and soy products, among others. Protein, while being important for your own health, is also highly important for the growth of the baby throughout pregnancy. It can be found in fortified milk, orange juice, fish, and eggs, among other foods. Like calcium, vitamin D can help promote bone strength while also building the baby's bones and teeth. It can also be found in non-dairy foods such as spinach, salmon, broccoli, and kale. Calcium can be found in dairy products such as milk, yogurt, and cheese. Aside from using supplements, folic acid can be consumed through eating certain leafy green vegetables (spinach), citrus fruits (oranges), dried beans, and peas.Ĭalcium helps support strong bones and teeth, and is also necessary for the proper day-to-day functioning of the body's circulatory, muscular, and nervous systems. Folic acid is the synthetic form of folate, a B vitamin, and can be consumed in the form of supplements, or fortified foods.
It has also been shown to decrease the risk of premature birth. Folate, in particular, protects against neural tube defects as well as potential abnormalities in the brain and spinal cord. Some of these will be discussed below.įolate and folic acid can help prevent birth defects. Certain nutrients can, however, be particularly helpful for the growth and development of a healthy baby. General advice for eating healthy applies, such as eating a balance of vegetables, fruits, whole grains, lean proteins, and healthy fats. Although what a person should or shouldn't eat during their pregnancy is often heavily debated, and can be different between cultures, there is no particular formula that guarantees a healthy baby, and though a parent should be careful and cognizant of what they choose to put in their bodies, it is not absolutely necessary to follow some heavily strict, nutritional guideline during pregnancy.
What a person eats, or doesn't eat, during pregnancy can significantly affect the health of their baby. Insufficient weight gain can compromise the health of the fetus and cause preterm, or premature birth excessive weight gain can cause labor complications, giving birth to significantly larger than average fetuses, postpartum weight retention, as well as increase the risk of requiring a cesarean section (C-section). There are adverse effects for either insufficient or excessive weight gain during pregnancy. Potential complications of suboptimal weight gain Pregnancy weight gain distribution 2 Enlarged breasts Most of the weight gain goes to the development of tissues that allow fetal development, growth, and prepare the body for breastfeeding. Weight gain during pregnancy is not just attributed to the weight of the fetus. Recommendations for total weight gain during pregnancy by prepregnancy BMI 1 Prepregnancy As such, a health care provider should be consulted to more accurately determine each person's specific needs. But note that these are only recommendations and that weight gain between women varies.
The Institute of Medicine provides a weight gain guideline based on Prepregnancy BMI, which is shown in the table below.
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It is possible to achieve 1 pound per week by consuming an additional ~300 calories per day, 2 which is roughly equivalent to eating an extra sandwich plus a glass of milk or a baked potato plus 2 ounces of meat plus an apple. Generally, it is recommended that pregnant women gain only 1-4 pounds during the first 3 months of pregnancy, and 1 pound per week during the remainder of the pregnancy. While weight gain during pregnancy is normal and necessary, studies have shown that certain ranges of weight gain given a specific body mass index (BMI) result in more positive outcomes for both fetus and mother. One of them is the body weight gain to ensure enough nutrients for the development of the fetus and to store enough nutrients in preparation for breastfeeding. Pregnancy can lead to significant changes to women's bodies and daily routines.
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