So often we hear someone lovingly say to their pregnant family member or friend, “Have a second helping, you’re eating for two!” as a second scoop of buttery mashed potatoes lands on their plate. Or we hear the pregnant friend say, “What the baby wants the baby gets!” as they reach for a second pastry with their morning tea. While there are increased nutritional and caloric needs in pregnancy, the goal is to fill those needs with nutrient dense foods that fuel the body to better support growing and carrying a healthy baby. A pregnant woman should consume an additional 300-500 calories per day of nutrient rich foods. Nutrient rich or nutrient dense foods are those that contain vitamins, minerals, healthy fats, lean protein and complex carbohydrates.
Nutrient dense foods are not overly processed and are often lower in calories compared to other foods with fewer nutrients. This includes fruits, vegetables, whole grains, lean meats, nuts, beans and seeds. To meet the additional nutrition demands, a pregnant woman may consider a second helping of protein at dinner or an egg in addition to their morning whole grain toast. Delicious treats, such as cakes or a summer ice cream, can satisfy an immediate want but don’t fulfill nutritional needs and therefore should be enjoyed as an occasional treat rather than a regular part of a pregnant woman’s diet.
The recommendations for weight gain in pregnancy are based on a patient’s prepregnancy weight and their BMI. While there are recommended guidelines for the amount of weight a woman should gain in pregnancy, Maternal Resources prefers instead to counsel patients that they avoid falling into either extremes of these guidelines. As there are no set growth curves for pregnant women, Maternal Resources does not set limits or expectations on how much weight a pregnant woman should gain in each trimester.
Often the practice sees women differ from one another or even from one woman’s pregnancy to their next, in the amount of weight they gain throughout trimesters. An unhealthy diet, leading to excessive weight gain in pregnancy, increases the risks of certain complications including gestational hypertension/preeclampsia, gestational diabetes, preterm birth, a larger than normal fetus, birth injuries, birth defects and cesarean delivery. Consuming a diet high in carbohydrates and sugars tends to yield fetuses with increased abdominal circumference and larger shoulders. Fetuses of this size and structure sometimes require cesarean delivery.
Prenatal vitamins provide a pregnant woman with necessary vitamins and minerals. Consuming a healthy diet and taking a prenatal vitamin everyday should provide a pregnant woman with all of the necessary nutrients needed to support a growing fetus. However, only one serving of a prenatal vitamin should be taken each day as some vitamins or minerals can be harmful to a pregnancy if consumed in excess.
Enjoy a slice of cake with family at your child’s birthday party, enjoy an ice cream cone with a friend after a summer night’s walk, but be sure to also fuel your body with the nutrients it needs everyday!
Amanda Judge holds a dual doctoral degree in midwifery and women’s health. She is an accomplished midwife with a strong background in labor and delivery. She worked as a registered nurse at Hackensack University Medical Center where her dedication and expertise led to her recruitment to Maternal Resources, a thriving boutique style practice with offices in Hackensack, Jersey City, Hoboken, Howell and New York City.
