Having a healthy diet is essential for a smooth delivery of the baby because pregnancy is a crucial time in the life cycle due to the significant physical changes that both the mother and the fetus go through Pregnancy-specific dietary guidance is one of the most important elements that affect how well your baby will do in the future.
Proper nutrition during pregnancy lowers infant mortality and morbidity and reduces the dangers of maternal death brought on by pregnancy. Poor nutrition has been linked to physical, emotional, and neurological problems in infants. This article contains all you need to know about nutritional requirements during pregnancy.
Nutrition requirements in pregnancy
Pregnant women often have slightly higher dietary requirements than peers who are not pregnant or breastfeeding. They are required to take more whole grains and cut on refined grains. They should also have sufficient amounts of vegetables, fruits, dairy products, and seafood.
Energy and proteins
Several factors determine the energy requirements of a pregnant woman. These factors include; the need to maintain adequate maternal weight, body composition, and physical activity throughout the pregnancy period.
A healthy diet provides the energy that will ensure the delivery of a healthy full-term infant. The energy requirements in pregnant women increase by 300 kcals per day. This can be achieved by drinking a cup of yogurt (110 calories), a slice of whole-grain bread ( 70 calories), and a baked sweet potato (120 calories).
Protein is essential for normal development of an infant’s tissues and organs including the brain. It also helps in the development of breast and uterus tissues during pregnancy. Protein also plays a big role in increasing the blood volume which allows more blood supply to the infant.
The protein requirements increase during each trimester of pregnancy. A pregnant woman should take between 70 grams- 100 grams per day depending on which trimester and body weight.
Importance of proteins during pregnancy
- It is essential in building muscle mass for both the mother and the infant
- Proteins help in the transportation of oxygen to the mother’s body and also for the fetus
- It helps in the production of antibodies
- It also helps in the production and regulation of hormones during pregnancy
Mineral and vitamin supplements during pregnancy
Iron and folate
Iron is an essential mineral during pregnancy. The World Health Organization(WHO) recommends 30-60 mg of iron daily from as early as conception and throughout pregnancy. In a setting where anemia in pregnant women is a severe public health problem, the dose is increased and given along with 400 micrograms of folic acid daily.
Iron and folic acid supplementation reduce the risk of low birth weight, maternal anemia, and iron deficiency. Supplementation of these 2 minerals also reduces the risk of perinatal mortality and premature birth. Good sources of iron include dark green and leafy vegetables, citrus fruits, lean beef, and eggs.
Vitamin D
When you are pregnant, your body requires vitamin D to help maintain healthy levels of phosphorus and calcium. These two support the development of your baby’s teeth and bones. Vitamin D is also essential for skin and eye health.
Vitamin D is found in fish liver oil, fatty fish, and eggs. However, not many other foods naturally contain it, thus many are vitamin D-fortified.
Because most prenatal vitamins only have 400 IU (10 mcg) of vitamin D, you might need to take a vitamin D supplement while you’re pregnant. Even when you pick fortified foods, it might be difficult to obtain sufficient amounts of vitamin D from food alone.
Iodine
Iodine is a crucial component of thyroid hormones (TH). TH actively participates in crucial stages of the development of the brain during the embryonic, fetal, and postnatal phases. Therefore, the absence of iodine in this critical phase of brain development causes irreversible brain damage. Iodized salt is the most effective way to guarantee iodine consumption among pregnant women.
Fluids
Increased need for fluids is brought on by a rise in blood volume, urine output, and amniotic fluid. You can consume fluids like milk, juices, soups, water, and other drinks.
Fiber
It is advised to consume more fiber during pregnancy to promote full digestion, improve nutrient absorption, and manage constipation and other digestive issues.
Effects of Nutritional Deficiencies During Pregnancy
Iron deficiency
Iron deficiency increases the risk of low birth weight and premature delivery. Anemia after birth lowers breast milk production and causes fatigue. Iron deficiency can also lead to postpartum depression. Therefore, be sure to fulfill your nutrition needs while pregnant.
Iodine deficiency
A deficiency of iodine during pregnancy may result in hypothyroidism in the mother. The thyroid must function properly for total infant development. Iodine deficiency also causes cretinism, maternal and fetal goiter, mental retardation, and congenital abnormalities.
Vitamin D deficiency
Vitamin D deficiency is common during pregnancy. It can cause rickets, fractures, or abnormal bone growth in infants.
Maternal malnutrition harms the mother and fetus during pregnancy. It has the potential to dramatically affect a child’s short- and long-term health and development outcomes, as well as their growth. It can also affect neurodevelopment, cognitive abilities, and cardio-metabolic, pulmonary, and immunological systems.
Inadequate maternal nutrition reduces a newborn’s ability to develop to their best potential in the short term and sets them up for chronic sickness and other disorders in adolescence and adulthood. Maternal malnutrition affects fetal and infant health, which is linked to stunting that can last into adulthood. Other problems related to malnutrition during pregnancy are chronic diseases related to nutrition, poor educational attainment, lower income, and even lower birth weight in the next generation.