By Karen Collins, DNP, FNP, CNM, WHNP & Ashley Frerichs, CNM
We know that healthy women and children are the foundation of a healthy community. Did you know that your nutritional status, even before you conceive, can affect your baby’s health well into your child’s future? Good nutrition is one of the most important factors affecting your health during pregnancy. This article will give you some good information to help you nourish your little bump.
Pregnant women need to get plenty of fruits, vegetables, whole grains, lean protein, and healthy fats. To help incorporate all the different foods you need into your diet each day, you can use the MyPlate.gov website as a good tool to learn the basics regarding the essential food groups and what foods belong in those groups. Another reputable resource is the Academy of Nutrition and Dietetics website. Knowing your resourses is half the battle.
During your pregnancy, you need about 340 more calories a day, beginning in your second trimester. Some women may need about 450 extra calories in the third trimester (Academy of Nutrition and Dietetics). This can be accomplished by incorporating one or two extra healthy snacks a day into your diet. A healthy snack example would be an apple and a slice of cheddar cheese. There are many healthy snack options. The main goal is to try and choose whole foods as part of every snack or meal, while keeping in mind that the old adage “you are eating for two” is a myth and has contributed to poor eating habits during pregnancy. Excess weight gain during pregnancy and poor nutrition are linked to many health problems for pregnant women and their newborns (Arrish, Yeatman, & Williamson, 2014).
The current recommendations for total pregnancy weight gain are based on pre-pregnancy body mass index (BMI):
BMI = 18.5 or less (Underweight): 28 to 40 pounds
BMI = 18.5 to 24.9 (Healthy weight): 25 to 35 pounds
BMI = 25 to 29.9 (Overweight): 15 to 25 pounds
BMI = 30 or more (Obese): 11 to 20 pounds
Overall, you should gain weight gradually throughout your pregnancy. Most of your weight gain should occur in the last three months of pregnancy.
As we have discussed, when you are pregnant, eating healthy food is more important than ever. Pregnancy is not a time to diet or lose weight, but it is a time to eat nutrient-rich foods and avoid processed foods as much as possible. So, how do you know the total amount of calories you need per day when you are pregnant? Again, calorie needs during pregnancy are determined based on your pre-pregnancy body mass index (BMI). However, your level of activity plays a role as well.
Here is the formula that will help you figure out your best calorie intake calculation. Let’s start with your basic caloric needs. If you did not want to gain or lose any weight and you lived a completely sedentary lifestyle, you could take your pre-pregnant weight times 10, and that would be your minimum caloric requirement if you were not pregnant. So, for a instance, a woman who weighs 140 pounds would need 1,400 calories to just maintain her weight if she did no activity in a 24-hour period, but everyone does some amount of activity. When you are pregnant, your body is building another person, so it is important to give your body the nourishment it needs to do the job! So, now you need to decide if you have a sedentary, fairly active, or very active lifestyle. If you are sedentary, you will multiply your 1,400 calories (if you weigh 140 pounds) by 1.3. If you can say you exercise for one hour a day, or you are fairly active during the day, then you will multiply your 1,400 calories by 1.5. If you are very active each day or have a job that keeps you constantly moving, you can multiply your base calories by 1.9. We will use moderate activity as an example because most pregnant women will fall into this category. If your current weight is 140 pounds, multiply that by 10. Then take that number, in this case, 1,400, and multiply that by 1.5 (for fairly active) and you get 2,100 calories needed to maintain your current weight. Now, you still need to feed your growing baby. As discussed earlier, in the first trimester you do not need any extra calories. It is in the second and third trimester you need 340 to 450 extra calories a day. So, for a woman weighing 140 pounds, you would need about 2,440 to 2,550 calories a day during your second and third trimesters. Most women will need between 2,200 to 2,900 calories a day. If you fall outside this calorie range, don’t use this formula, and talk to your obstetric provider. It may be helpful for you to meet with a dietician. Any pregnant woman can request a referral to speak with a dietician or nutritionist who focuses on counseling pregnant women.
Another way for you to get a variety of vitamins and minerals that are essential for healthy development is by taking a prenatal vitamin. During pregnancy, a woman’s daily intake requirements for certain nutrients increase. Keep in mind, supplements, including prenatal vitamins, are not regulated in the same way that prescription drugs are regulated. However, some supplement manufacturers hire independent organizations that perform quality testing on supplements. If you want to be sure that your prenatal vitamins meet the high quality standards for ingredients, choose one with a seal of approval from United States Pharmacopeia (USP), NSF International, or Consumer Lab (National Institute of Health).
Finally, your water needs increasing during pregnancy as well. You need to drink on average 8 to 10, 8 oz. glasses of water a day. Water plays an important role in maintaining a variety of bodily functions. Water carries nutrients into your cells, aids digestion, and helps remove toxins from your body. Water makes up about 55 to 65 percent of your body weight and helps to regulate your body temperature. Water is essential to your health.
A balanced diet is the basis of a healthy pregnancy. Getting the right amount and a variety of nutritious foods will help you gain a healthy amount of weight during your pregnancy. Improving your eating habits takes time and some effort, but the benefits will pay off in a big way for you and your baby for years to come. Establishing healthy eating habits is one of the best things you can do to help your child get the best start in life!
If you are pregnant or thinking of becoming pregnant, call us today. Teverbaugh, Croland & Mueller Ob/Gyn & Associates, S.C. is devoted to the care of women and finding the best solution to your health care needs. For more information, please visit www.obgynofpeoria.com or call 309-692-2025.
References available upon request.