FT. WAINWRIGHT, Alaska - During pregnancy nutritional needs change but the changes are not as dramatic as one may think.To avoid excess weight gain, avoid the mindset of "eating for two."
At no point, unless there is a medical need, should caloric intake during pregnancy double. In fact, for someone who is not underweight, calorie needs typically do not change until the second trimester.
During the second and third trimester, calorie needs increase to an extra
340 and 450 per day, respectively. It is important to get the most 'bang for the buck' with calories because protein needs, among other nutrients, generally increase by about 70 grams per day. To maintain a safe and healthy weight during pregnancy, it is important to avoid empty calories that don't provide any nutritional benefit, such as sodas and sweets.
While pregnant, the body needs important nutrients like calcium, extra protein, iron and folate. To get enough calcium, aim for three servings of low fat or fat free dairy per day. Greens, such as spinach and collard greens, canned salmon and anchovies are also decent sources of calcium.
To help satisfy hunger and increased appetite, distribute protein intake throughout the day and choose foods such as eggs, nuts, seeds, low fat and fat free dairy, poultry and lean red meats. Lean red meats such as sirloin can also help meet increased iron needs during pregnancy.
During pregnancy, iron needs almost double, to 27 milligrams, making the need to eat a variety of iron rich foods every day a necessity. Good sources of iron include pork and poultry, green leafy vegetables like spinach, beans, and iron fortified breakfast cereals. For those who do not eat meat and rely on vegetable sources of iron, it is necessary to include a source of vitamin C such as an orange or grapefruit with the meal to help with iron absorption.
Folate is extremely important during pregnancy in order to help prevent neural tube defects. Interestingly, the importance of consuming adequate folate to prevent neural tube defects starts before pregnancy. Women planning to get pregnant should begin upping their folate intake while in the process of trying to conceive. Food sources of folate include cooked spinach, black-eyed peas, fortified breakfast cereals and other enriched grain products, asparagus, and brussels sprouts.
To ensure nutritional needs are met, women should take a prenatal multivitamin supplement as prescribed while pregnant. Not all chewable and gummy prenatal vitamins on the market are formulated appropriately, some do not even contain iron at all.
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