A healthy diet for pregnant women

A well-balanced diet should always be a priority for all, but obstetrician-gynaecologist Dr Anna-Kay Taylor Christmas says that this is particularly important when you are pregnant or trying to become pregnant, since the foetus will rely for nourishment on whatever you consume.

“One of the main areas of concern for mothers-to-be is nutrition – what to eat and how much of it. Many women subscribe to the popular adage of “eating for two”, but what is actually required is a change in the nutritional intake of the mother-to-be [to facilitate the development of the foetus],” she explained.

Good pregnancy nutrition, Dr Taylor-Christmas said, should always start before conception in the case of planned pregnancies.

“If you are planning to get pregnant, the preceding weeks and months are an optimal time to switch to a healthier, more balanced diet. We also encourage women to start taking prenatal supplements that will allow for correction of any vitamin or mineral deficiencies. Most prenatal supplements have adequate amounts of these vitamins and minerals to allow for the increased requirements of pregnancy,” she advised.

She warns, however, that before you start taking a supplement, it is important to do two things: (1) read the label of your supplement carefully, and (2) speak to your doctor or pharmacist to determine which brand is best for you.

She also recommends that you take special care when planning your diet, noting that while supplements are very important and may, in fact, provide the body with the appropriate vitamins and minerals necessary to facilitate the formation of a growing baby, it is crucial to obtain these vitamins naturally. In addition, she advises that enriching the body with certain nutrients can ward off health complications and nutrient deficiencies.

“A healthier diet will also help to control chronic illnesses like diabetes and hypertension, which will make for a less problematic pregnancy in the case of mothers-to-be who may be struggling with one or more of these diseases. Try to ensure that you are getting enough of each nutrient, because you are at risk for certain deficiencies, in particular vitamins B12, folate, calcium, iron and a few others,” Dr Taylor-Christmas reasoned.

To ensure that you do not miss out on a healthy pregnancy, Dr Christmas shared a list of key nutrients that you will require, some of their common sources, and the amounts in which you need them.

These include:

1. Calcium

This is needed for growing teeth and bones. Main sources include milk, cheese, yoghurt and sardines. During pregnancy you need 1,000 milligrams (mg) daily.

2. Vitamin D

This helps with calcium absorption. It is made in our skin by exposure to sunlight, so we are unlikely to become deficient in the Caribbean. It is also found in fortified milk and fatty fish (such as salmon). During pregnancy, about 600 international units are needed daily.

3. Iron

This helps red cells carry oxygen in your blood and to your baby. Low iron causes anaemia which puts mothers (and the foetus) at risk for several pregnancy complications. Sources include lean red meat, dried beans, peas, leafy green vegetables, and iron-fortified cereals. During pregnancy you need 30 mg to 60 mg daily. Iron can cause constipation, so some supplements also include a stool softener to prevent this. To allow for maximum absorption of the iron, it should be taken with a drink or food rich in vitamin C, such as orange juice, preferably on an empty stomach.

4. Vitamin A

This is needed for healthy skin, eyesight and bone growth. Good sources include carrots, sweet potatoes and dark, leafy greens. About 770 micrograms are needed during pregnancy.

5. Vitamin C

This helps with iron absorption and also promotes healthy gums, teeth and bones. Found in citrus, broccoli, strawberries and tomatoes, 85 mg is needed daily during pregnancy.

6. Vitamin B12

This helps form red blood cells and maintains the nervous system. It is found only in animal products, so vegetarians and vegans are especially at risk for B12 deficiency (which can cause anaemia and other complications). Good sources include liver, meat, fish, poultry and milk. Supplementation is a must for those who do not consume animal products.

7. Folic acid

This is extremely important for spinal cord/ brain system formation in babies, as well as blood formation. Deficiencies can lead to neural tube defects such as spina bifida in the baby, as well as anaemia in the mother. It is found in leafy green vegetables, legumes and nuts. Women require at least 400-600 micrograms per day during pregnancy, and supplementation ideally begins before conception.

Another important aspect of nutrition in pregnancy is adequate weight gain. This, Dr Taylor Christmas explains, is also extremely important to ensure the best outcome for mother and child.

“Excess weight puts mommy at risk for complications such as diabetes and labour difficulties, and puts baby at risk for being too large (with the potential complications). An extra 300 calories daily on average is needed in pregnancy. For a woman with a normal weight and body mass index before pregnancy, a weight gain of 25 to 35 pounds is sufficient. Overweight and obese women should gain less, and underweight women more (under the guidance of your obstetrician),” Dr Taylor-Christmas advises.

The doctor warns that pregnant women should avoid carbonated beverages, alcohol, coffee, and certain types of fish such as shark and swordfish.