Pregnancy is a period in which nutritional requirements increase because of the demand for the growing baby. To enjoy a healthy pregnancy, it is essential to lead a healthy diet and lifestyle, as they affect both the health of the mother and the baby. Dietary recommendations for pregnant women are similar to those given to the general population, but some important details are to known.
I was eating healthy before and during pregnancy.
A healthy diet is essential both when preparing for pregnancy and during pregnancy. This is because low levels of nutrients can affect the baby’s health from the early stages of pregnancy.1-4. Pregnancies can occur even unplanned, so fertile women need to eat well. The data indicate that the mother’s nutritional status before pregnancy and in the course of pregnancy can affect the child’s health, not only in the short term but throughout his life; this is called nutritional programming5.
Pregnant women, like the general population, are advised to eat a balanced diet (with some extra attention)1-4:
- Lots of cereal-based products, preferably whole grains and other starchy foods
- Lots of fruits and vegetables, at least five servings a day (well washed or peeled)
- Several servings of dairy a day (avoiding raw products and mold-ripened cheeses), preferably low in fat
- Moderate amounts of-lean meat, eggs, fish, and other protein sources (avoiding natural products); regularly choose healthy sources of fats such as vegetable oils, nuts, and fatty fish, such as salmon, mackerel, and fresh tuna.
- Limit the amount of added sugar and salt
When trying to have a child, men should also consider changing their diet and lifestyle, as they can affect their fertility. Eating a varied and healthy diet, reducing alcohol consumption, and trying to reach a healthy weight can improve sperm quality and the chances of conceiving.4.
Energy balance
Ideally, women should achieve a healthy body weight before becoming pregnant and avoid gaining excessive weight during pregnancy.2,4. Excessive weight-gain during pregnancy may be due to the idea that women have to “eat for two.” Actually, on average, a moderately active woman needs 2,000 kcal/day, and during pregnancy, she only needs:
- additional 70 kcal/day during the first trimester
- other 260 kcal/day during the second trimester
- other 500 kcal/day during the third trimester6
Additional nutritional requirements to promote the development of the fetus
While a balanced diet sufficiently provides most essential nutrients, some nutrients are necessary for a baby. Many women cannot get them in sufficient quantity from what they eat alone.1-4,7. An adequate supply of folic acid for one month before conception and during the first trimester of pregnancy reduces the risk of neural tube malformations1,8. Many countries recommend that pregnant women and those who may become pregnant eat folate-rich foods and take folic acid supplements (400 μg/day)1-4.
Other nutritional supplements may be recommended if there is an elevated risk that the woman will not be able to get them in sufficient quantity through the diet.1-4. Before becoming pregnant, it would be appropriate to have a blood test to check the nutritional status and get advice from a health professional on whether supplements, especially vitamin D, iron, and iodine, are needed. To meet the increased demand for calcium, pregnant women are sometimes advised to consume three servings of dairy products a day.1-3. Although an adequate intake of vitamin A is also essential, pregnant women should avoid eating liver and supplements with preformed vitamin A (retinol) since an excess can be harmful to the baby.1-4.
Pregnant women should increase their intake of DHA (docosahexaenoic acid), a fatty acid of the omega-3 series that is essential for normal brain development. This is because the body’s ability to produce DHA is limited. A sufficient supply of DHA is necessary during the last trimester of pregnancy. At this time, the baby’s brain develops more rapidly, and when the baby begins to store DHA after birth., 9. The European Food Safety Authority (EFSA) recommends pregnant and lactating women to consume 100-200 mg of preformed DHA (supplement) per day, in addition to the 1-2 servings of fish (especially fatty fish) per week that are recommended for the general population10. Some countries recommend avoiding large fish, such as sharks and swordfish, as they can contain large amounts of contaminants, such as mercury.11.
Vegetarians and vegans should pay special attention to ensure that they get enough nutrients commonly ingested when eating animal products (high-quality proteins, long-chain fatty acids of the omega-3 series, iron, zinc, calcium, and vitamins D and B12).
Tips on preparing and cooking food during pregnancy
It is essential to prepare food safely and have good hygienic habits to avoid foodborne diseases since some bacteria and parasites can pose a risk to the fetus1-4. Pregnant women should avoid eating raw meat and fish (including uncooked smoked, e.g., smoked salmon) and raw eggs (e.g., in mousse, meringue, or homemade mayonnaise). These foods should always be well cooked before consuming them since the heat destroys potentially harmful bacteria and parasites.1-4. In addition, you have to make sure that the meat is stored and handled apart from any ready-to-eat foods, such as salads, to prevent the transfer of harmful bacteria.4. Meat products made from raw meat, such as cured ham or salami, or “pâtés,” which can also contain harmful bacteria, should also be avoided.
On the contrary, it is safe to consume cooked sausages, such as turkey, cooked ham, or chicken1-4. Salads, fruits, or vegetables consumed raw should be thoroughly washed or peeled before consumption2-4. Avoid raw milk and dairy products and mold-ripened cheeses (such as camembert or brie) (some countries recommend avoiding all types of soft cheeses)1-3,12. Before and after handling food, wash your hands thoroughly with soap. Also, kitchen utensils and surfaces should be cleaned by washing them with soapy water, especially after handling raw products.4. In addition, you have to check the refrigerator’s temperature, which must be 5 ° C or lower1,4.
Beverages
Staying hydrated is also essential, and pregnant women should increase their fluid intake by about 300 ml a day.1,4,13.
Caffeine need not be avoided during pregnancy, but caffeine should be limited1-4. For pregnant women, it is safe to consume up to 200 mg of caffeine a day, the equivalent of 2-4 cups of tea or two short coffees3,14.
Most countries recommend pregnant women abstain from alcohol during pregnancy, as no safe level has been determined, and even small amounts can be harmful to the baby.15.
Morning sickness and cravings
Many pregnant women suffer from nausea and vomiting during the first trimester. Although the exact causes are unknown, it is believed that hormonal changes have something to do with it.4. Symptoms are often worse after a more extended fasting period, such as in the mornings1. Eating several times a day by making small intakes instead of a few large meals can help relieve symptoms, and it’s best not to skip any meals.1,4. Getting plenty of rest, avoiding foods or smells that trigger symptom, and consuming fresh ginger or ginger tea can also reduce symptoms. 4. In severe morning sickness, it is best to consult with a health professional1,4.
Some women also experience cravings and aversion to certain foods, but little is known about what causes them.4. It’s okay to crave yourself, in moderation, as part of a balanced, healthy diet.4.
Exercise during pregnancy
Maintaining physical activity during pregnancy has many advantages, including a lower risk of gestational diabetes and preeclampsia (high blood pressure), better fitness, and possibly shorter labor.1,4. Pregnant women are advised to exercise daily and choose moderate-intensity activities, such as walking, gentle jogging, or swimming.1,2,4. Activities with a high risk of falling and contact sports are discouraged2,4. It is essential to avoid running out of wheezing, and, in case of unusual symptoms, it is best to consult with a health professional4.
Conclusion
A healthy diet and a sufficient supply of essential nutrients are crucial, not only during pregnancy but even before, to promote the baby’s healthy development. Good hygiene and extra attention when preparing food are critical to reducing the risk of a foodborne illness. Trying to maintain a healthy weight before and during pregnancy and exercising and staying hydrated are other ways to promote the good health of the mother and baby and reduce the risk of complications. Maintaining good eating and lifestyle habits after pregnancy is also essential for optimal breastfeeding and overall health and well-being.
Women planning to become pregnant are encouraged to speak with a health care professional who will provide personalized advice on how to best prepare for pregnancy.