Nutrition and Pregnancy

Proper diet during pregnancy is very important for both the expectant mother and the unborn child. The mother has to consume all the classes of food in the right proportions throughout the pregnancy. Research has shown that the nutrition condition of a woman before pregnancy and during the nine months of pregnancy has a direct correlation with the unborn baby’s growth. For instance, when one takes a diet that is low in folic acid, there is a risk of the unborn child developing birth abnormalities like neural tube defects (Pillitteri, 2010). This implies that adequate and proper nutrition makes an important contribution to the outcome of a pregnancy.

A study by Russian researchers on pregnant women between 23 and 32 years old indicated that they failed to take enough vegetables, fruits and protein and that they only consumed an alarmingly low folic acid diet of only twenty seven per cent of the required amount as well as only 17 per cent of the recommended iron amount (Bowden & Tanis, 2009). This paper shall discuss the dietary requirements and offer a recommendation of appropriate food types, indicate the food types that should be avoided for the pregnant woman and lastly, present a recommended one day menu for a 32 week pregnant woman.

Dietary requirements: calories and food

In the early period in pregnancy, there is a rapid growth of new cells (hyperplasia) while in the late stages, enlargement of the existing cells occurs. It is noteworthy that when a fetus is denied adequate nutrition in the early stages, it might be small for its gestational age due to the low number of cells. The child may later on present with stunted growth although the number of cells may be normal (Pillitteri, 2010).

In the preconception stage, women are advised to take sufficient calories and maintain a healthy body mass index. During pregnancy, it is advised that women increase their diet by 300 calories per day at the start of the second trimester (UCSF Medical Center, 2013). The calorie intake should factor in about twelve to twenty per cent of protein on a daily basis. It is recommended that one eats 0.8 grams per kilogram of her body. This could mean that one should take 44 grams of protein if she weighs 120 pounds. (UCSF Medical Center, 2013). Women are also encouraged to practice preconception care by consuming at least 400 micrograms of folic acid per day. This will make sure that the child is shielded from defects such as spina bifida and anencephaly (Pillitteri, 2010). During pregnancy the woman must increase her folic acid consumption to at least 600 micrograms every day (UCSF Medical Center, 2013).

The woman must also increase intake of minerals such as iron, zinc and calcium. At the preconception stage, iron in take for the woman aged between fourteen and 18 years must be 15 milligrams and for those between 19 and 50 years must take between 18 milligrams each day. During pregnancy, the body needs more iron of between 27 and 60 milligrams each day. For zinc, women between fourteen and 18 years old must take at least 9 milligrams each day and for those between nineteen and fifty years 8 milligrams is recommended before conception. During pregnancy, the intake is elevated to eleven milligrams and thirteen milligrams for the two age groups respectively. The calcium intake must be 1300 milligrams for those younger than eighteen years and for those older than eighteen years it should be 1000 milligrams every day before and during pregnancy and sodium intake must remain at 3000 milligrams everyday across all age groups (UCSF Medical Center, 2013).

Recommended food

The woman must choose healthy calories. It is recommended that those calories be rich in protein, fiber, vitamins and minerals as well as consume complex carbohydrates. Cereal, pasta, potatoes and whole grain starches are some of the foods that provide complex carbohydrates for energy. It is important that pregnant women take all the three balanced meals as the growing fetus needs over 85000 calories until birth and the mother has to maintain a good supply of calories for her own energy needs. In addition to this, for a woman who is expecting twins, an extra 450 calorie intake is needed as opposed to the 300 more for a mother expecting on baby.

To maintain an adequate supply of protein in the body, the woman needs to take foods such as lean meats, pulses, eggs, tuna, fish and increase intake of milk and or cheese. For vegetarian women, eating more legumes, eggs, cereals such as beans and taking low fat dairy products and soy foods will make sure that the body gets adequate proteins.

Folic acid is among the Vitamin B group. It can be found in fortified breakfast containing whole meal bread, cereals, green leafy vegetables and yeast extract such as marmite. For calcium, the woman is advised to incorporate milk, yogurt. In addition to this more vitamin D is needed to make sure that calcium is adequately absorbed in the body. The woman must then consume eggs, butter and oily fish and expose the body to sunlight for the body to manufacture vitamin D. The woman must also include many fresh vegetables and fruits in her diet. This helps to maintain healthy iron levels in the body. Pulses, dried fruits, red meat, fortified bread and pulses are some of the other iron rich foods. It is also noteworthy that intake of vitamin C will help the body to absorb iron more readily (Ridgewell, 1996).

Pregnant women must take foods that are rich in fibre to eliminate chances of getting constipated. Some of the good sources of fibre for the body include foods such as brown rice, whole meal pasta and potatoes (Ridgewell, 1996). It is also recommended that the woman takes plenty of water and other fluids during the pregnancy period as it helps to prevent constipation (Alexander, LaRossa, Bader, & Garfield, 2004). Water is also essential for preventing dehydration as blood and the body fluids increase during pregnancy.

It is not necessary to over eat due to the myth about two in one so that a woman eats for two. This may result to pregnancy obesity. The weight must be closely monitored by a physician. The physician should tell the woman how much weight she is allowed to gain gradually throughout the pregnancy period (Alexander, LaRossa, Bader, & Garfield, 2004).

Foods to avoid during pregnancy

Certain foods must be avoided during pregnancy to avoid getting infections that might harm the fetus. Raw fish such as oysters, clams and sushi might have bacteria which is harmful for the unborn child. Hot dogs and luncheon meats like ham, turkey, salami and bologna must also be avoided unless they properly cooked. They must be reheated enough until they are steaming hot before consumption (Alexander, LaRossa, Bader, & Garfield, 2004).

In addition to this, women are advised against taking snacks made from unpasteurized milk. They include soft cheese made from unpasteurized milk, feta, camembert, roquerfort, quesso blanco and queso fresco. Unless canned, pregnant women must avoid taking refrigerated pates, meat spreads and smoked sea foods. They should also stay away from eating raw vegetables sprouts such as clover, alfalfa and radish as they have E.coli and salmonella. They are also warned against eating undercooked meat, poultry or foods made with half cooked eggs such as ceasar salad dressings, hot landaise sauce and eggnog (Alexander, LaRossa, Bader, & Garfield, 2004).

Pregnant women complain about chronic heartburns which are preventable if they steer clear from foods that have a high content of fats and acid in addition to chewing food thoroughly. Some of such foods include soda, tomatoes, chocolate, citrus fruits as well as foods that are high in fat and with much seasoning (Allen, 2011). Additionally, pregnant women are cautioned against eating the foods cooked using trans fats, taking beverages with caffeine and alcohol, candy and other sweetened products (Bowden & Tanis, 2009).

One day menu for a 32 week old pregnancy

By the thirty second week of pregnancy, the uterus measures about 5 inches over the navel and organs are pushed to wherever there might be space and this may trigger heartburn and constipation. At this stage, the fetus has formed all the vital organs, limbs and his or her hair begins to grow as other final touches such as the eyelashes and eye brows form. The fetus would survive outside if born at this stage. Below is a menu indicating the dietary requirements for an expectant mother at 32 weeks. It is noteworthy that the woman must steer clear from greasy foods and those containing acid as they trigger heartburns. She should also take lots of fluids, fibre and water to avoid constipation as well as take food in smaller portions to enhance thorough digestion. It is important to consume all nutrients as the baby grows more rapidly in this third trimester. The woman must take enough proteins, calcium, iron, zinc, fiber and a lot of water (Moms Who Think, 2013).

Break fast

One egg- 1 serving providing 300 calories, Spinach- 1 serving

Low fat milk- 1 serving for calcium with ½ fat serving

Snack

¼ cup of soy nuts with ¼ cup of raisins

Lunch

Flavourful fish, 1 cup of rice with sunflower seeds

Snack

1 cup of fortified soy milk with 2 graham crackers

Dinner

Sandwich with 2 oz. of veggie deli slices, tomato slices, shredded lettuce and half a cup of grapes

Snack

½ cup of calcium-fortified juice with crackers

References

Alexander, L., LaRossa, J., Bader, L., & Garfield, S. (2004). New Dimensions in Women’s Health. Boston: Jones & Bartlett Learning.

Allen, S. (2011). How to Stop Heartburn During Pregnancy: 21 Simple Remedies for Heartburn Relief in Pregnancy. New York: Susan Allen.

Bowden, J., & Tanis, A. (2009). The 100 Healthiest Foods to Eat During Pregnancy: The surprising, unbiased truth about foods you should be eating during pregnancy but probably aren’t. Vancouver: Fair Winds Press.

Moms Who Think. (2013). 32 weeks Pregnant: Pregnancy Body Changes at 32 Weeks Pregnant. Moms Who Think.Web. 4 April 2013.

Pillitteri, A. (2010). Maternal & Child Health Nursing. New York: Lipincott Williams & Wilkins.

Ridgewell, J. (1996). Examining Food and Nutrition. Oxford : Heinemann.

UCSF Medical Center. (2013). Eating Right Before and During Pregnancy. Web . 4 April 2013.