Nutritional Needs During Pregnancy - Part 1

Pregnancy is a state of carrying a developing embryo or fetus in the female body. The process of pregnancy is of 9 months. The nutritional needs of the female change at the beginning of pregnancy, and varies as the pregnancy progresses. One should take care of the diet and nutrition during this beautiful phase of life. The pregnant women requires macronutrients and micronutrients. The macronutrients are required in large quantities by the body, and include carbohydrates, proteins and fats. The micronutrients are required in small quantities by the pregnant woman and include the various vitamins and minerals. Part 1 of this article will discuss the macronutrients, and Part 2 will discuss the micronutrients. The various macronutrient requirements during pregnancy are:
  1. Carbohydrates - These provide energy to both the mother and her baby. The caloric requirement increases by 100 Calories in 0-3 months and 300 Calories in 3-9 months. Sometimes women increase the caloric intake more than required, which may lead to excess weight gain during pregnancy. The healthy weight gain during pregnancy depends on the pre-pregnancy BMI (weight and height ratio) and must be as follows:

    Pre-pregnant BMI
    Healthy weight gain during pregnancy (lbs)
    < 20
    28-40
    20-25
    25-35
    26-30
    15-25
    > 30
    11-20

    The weight gain more than this is unhealthy for both the mother and the baby. The sources of carbohydrate should come from whole grains and whole cereals such as brown rice, whole wheat bread, and whole wheat pastas. These are complex carbohydrates which also provide fibre in the diet. Reduce the intake of simple carbohydrates by consuming less of refined sugars and refined cereals such as doughnuts, pastries, and refined flours.
  2. Proteins - Proteins are required for the cell growth and blood production in the body. Since the blood volume doubles in the mother during pregnancy, adequate protein should be consumed throughout the pregnancy. The proteins can come from both the vegetarian sources such as the whole pulses, beans (kidney beans, red beans, lima beans, black beans, black-eyed peas, pinto beans), milk and dairy products. The non-vegetarian sources of proteins in diet are chicken, eggs, and fish. The consumption of fish should be limited to two times per week. Pregnant women should avoid fish such as swordfish, shark, mackerel and tilefish, due to high mercury content in them.
  3. Fats - The healthy fats are the energy stores in the mother and her baby. The fat in the diet comes from various sources such as butter, creams, ice-creams, cooking oils etc. One should consume more of good fats in the diet and less of bad fats. The good fats include polyunsaturated fats, monounsaturated fats and omega fatty acids, whereas the bad fats include saturated fats and trans saturated fats. Sources of oils with good fats are olive oil, canola oil, vegetable oil, and avocados. Nuts such as peanuts, walnuts, almonds, and macadamia nuts are also good sources of good fats including the omega-3 and omega-6 fatty acids. The seeds (flax seeds, pumpkin seeds), and fish (salmon) are also good sources of omega-3 which is the structural fatty acid for brain and retina. Avoid a lot of saturated fats in the diet from fried foods and red meat. The total calories in the diet from fat should be 25-30% only.
In addition, the pregnant mother needs about 10 glasses of water per day for a good metabolism. Water hydrates the body and prevents constipation. It is also important for the excretion of waste as urine from the body, and therefore, it prevents urinary infections during pregnancy.

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