Written by Claudia Botzet, former SDSU Extension Nutrition Field Specialist.
During pregnancy, it is important to be mindful about the foods you are choosing to fuel you, and your growing child. The dietary guidelines recommend having a balanced diet that includes whole-grain breads and cereals, vegetables, fruits, high-fiber foods, lean protein and healthy fats. In addition to a balanced diet, more calories are needed to provide enough energy for your body to help the infant grow.
Caloric intake recommendations during pregnancy
Calorie guidelines are available as an estimate of increased energy needs for each trimester.
- Frist trimester: no additional calories are needed.
- Second trimester: about 340 additional calories each day is recommended.
- An example of 340 calories would be a bagel with cream cheese and one boiled egg.
- Third Trimester: about 450 additional calories each day is recommended.
- An example of 450 calories would be a medium apple and a cup of oatmeal with peanut butter.
We often hear the phrase “eating for two” when someone is pregnant, however, that isn’t the exact case. You can see that additional calorie needs are not double the non-pregnant recommendation of approximately 2,000 calories per day. Pregnancy is not the time to restrict calories or food intake. If you feel hungry, trust that your body needs nourishment and respond with nutrient-dense foods that sound appealing. Depending on one’s weight and Body Mass Index (BMI) at time of conception, recommendations for additional calorie intake and gestational weight gain differ.
Providers and Registered Dietitian Nutritionists recommend a prenatal supplement, often before conception, and during pregnancy, lactation and breastfeeding. This is to ensure you are consuming all the nutrients needed to aid in a healthy pregnancy. Please see your provider or dietitian for individual recommendations.
Impacts of Nutrients During Pregnancy for Mother and Developing Infant
Folate/Folic Acid
- Needed to form infant’s neural tube (brain and spine) in early pregnancy (3-4 weeks).
- Helps prevent major birth defects including anencephaly (missing parts of the brain or skull) and spina bifida (a condition that affects the spine, caused by the neural tube not closing all the way).
Iodine
- Regulates the mothers' thyroid hormones.
- Regulates infants’ metabolism.
- Aids in the development of infants' bones, nervous system and brain.
Vitamin A
- Deficiency in mother can lead to malformations of the infants' lungs, heart and urinary tract.
- Toxicity can cause “retinoic acid syndrome” which is when the infant is born with small or no ears, abnormal or missing ear canals, heart defects and brain malformation.
Choline
- Supports infants' nervous system, muscle control, brain and spinal cord development, and plays a role in the mood and memory of the infant.
Iron
- Supports infants' neurological development and immune system function.
Vitamin D
- Supports infants’ growth, and calcium absorption supporting bone, teeth and enamel formation.
Calcium
- Supports infants’ bone development and mothers bone health.
Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA)
- Women who consume adequate amounts of EPA and DHA during pregnancy tend to deliver infants with better vision, more mature and functioning immune systems, and somewhat higher levels of intelligence then women who consumed lower amount.
- DHA has been found to prolong gestation by a couple days, decreasing preterm delivery.
Morning Sickness
Morning sickness is a common side effect of pregnancy effecting roughly half to two thirds of all pregnant women. For most women, the sickness begins around the 4th week after conception, and can last until the 12th or 14th week of pregnancy. Symptoms of morning sickness can include loss of appetite, nausea, vomiting, and mental health effects such as depression and anxiety.
The cause of morning sickness is still unknown; however, several factors may play a role:
- Hormonal changes
- Changes in blood pressure
- Altered metabolism of carbohydrates – Gestational Diabetes
- Effects on mental health – anxiety and depression
There is no cure for morning sickness, but there are a few remedies that may help with the symptoms:
- Snacking on dry crackers or toast
- Don’t eat anything that you think will make you nauseous.
- Eat small meals frequently. An empty stomach may cause more nausea. High-carbohydrate meals may be tolerated better than others.
- Drink as many fluids as you can. Avoid artificially sweetened beverages if they generally upset your stomach.
- Rest. Moving and being overactive may increase nausea.
If morning sickness lasts longer than general, or seems severe, please consult your doctor.
Food safety during pregnancy is just as important as nutrient consumption. Following food safety practices will reduce the risk of a food borne illness affecting the mother and baby. Please see Food Safety During Pregnancy for more information.
References
- Judith E. Brown. Nutrition Through the Life Cycle. 2020
- Academy of Nutrition and Dietetics. Prenatal Nutrition.
- Centers for Disease Control and Prevention. Pregnancy.
- American Pregnancy Association. Morning Sickness.
