Pregnancy
Nutrition During Pregnancy
Nutrition
Poor Nutrition Before & During Pregnancy Consequences
Far too many women have poor intakes of folic acid and fail to meet nutrient intake levels for riboflavin, vitamin A, iodine, potassium, calcium, zinc, magnesium and iron. Consumption of fruit and vegetables is often far below the recommended 5 a day.
The consequences of poor maternal health include: reduced fertility, poor pregnancy outcomes and risk of congenital abnormalities and premature birth as well as low growth rate and birth-weight. But it goes much further than that.
Clinical studies now suggest that there is a link between the health of the mother before and during pregnancy and the likelihood of diseases in the next generation. The chances of suffering from glucose intolerance, hypertension and cardiovascular disease in later life would seem to be linked to nutrition in the womb.
It is important to improve the quality of the diet for women who are pregnant or planning to get pregnant rather than increasing the quantity. During pregnancy, there is very little need for nutritional increase until the third trimester when energy requirements rise.
Most women will only need to raise their energy intake by 200kcal.
Healthy Choices
Protein-rich foods like lean meat, chicken, fish, well-cooked eggs and pulses
Five portions of fruit and vegetables each day, these can be fresh, frozen, tinned, dried or freshly juiced
Pasta, bread, rice and potatoes – starchy food provides energy
Wholegrain bread and cereal, pulses (like beans and lentils) – all contain plenty of fiber
Fish: only two portions of oily fish per week due to possible buildup of pollutants or toxins like mercury
Calcium-rich dairy foods like milk, cheese (not blue veined or mould-ripened cheese) and yoghurt
Green vegetables and brown rice – contains Folate
Other vitamins and minerals will be provided from a balanced diet but expectant mothers should take 10 mg of vitamin D supplement daily
400 mg of folic acid daily until the 12th week of pregnancy. This helps to reduce the risk of neural tube defects in the developing baby
Foods to be Taken in Moderation:
Foods high in fat or sugar should be limited
Foods containing caffeine, like tea, coffee, coke or chocolate should be limited to 200mg per day.
Guidelines to caffeine content are:Percolated coffee: 1 mug contains 140mg
Instant coffee: 1 mug contains 100mg
Tea: 1 mug contains 75mg
Plain chocolate: 50mg bar contains 50mg
Cola: 1 can contains 40mg
Limit tuna to 2 fresh steaks or 4 medium size tins per week
Alcohol can be harmful to the fetus. Intake of more than 5 units per day can lead to poor growth and development. Avoid alcohol for the first 3 months of pregnancy and limit thereafter to 1-2 units no more than once or twice a week
The following foods should be avoided:
There is a possible risk of listeria from the following :
Undercooked eggs
Undercooked meat pate, liver and liver products,
Unpasteurized dairy products
Blue veined or mould ripened soft cheese
Supplements or foods containing high amounts of vitamin A
Raw shellfish may contain parasites and shark, swordfish and marlin are high in mercury
In 2008, the possible problems of eating nuts during pregnancy was a widespread topic in the press. Since then the Food Standards Agency in the UK has stated that only mums to be, their partners or siblings of the baby who have a history of allergy MAY wish to avoid peanuts or peanut products during their pregnancy to reduce the risk of baby developing an allergy.
Necessary Inclusions
There are some nutrients that pregnant mothers need particularly.
Folic Acid
Folic acid is important for cell division and lack of it can lead to spina bifida.
Some authorities recommend that women who may become pregnant should take 400 mg of folic acid from 3-6 months before becoming pregnant till the 12th week of pregnancy. This is as well as making sure that 200 mg per day is provided by diet.
Good dietary sources include brown rice, oranges, fortified breakfast cereal, peas and broccoli.
Omega 3 A & Omega 6 Fats
They are vital for the growth and development of baby’s brain. These ‘good fats’ are particularly needed during the last trimester of pregnancy. They must be consumed by diet as they are not easily made by the body.
Weight Gain During Pregnancy
Gaining weight during pregnancy is quite natural. However, there should be no large weight gain during the first trimester. Around 45% of weight gain happens between weeks 26-32 with another 20% occurring in weeks 32-40.
The weight gain associated with the best pregnancy outcomes depends on the mother’s weight at the beginning of the pregnancy. The Body Mass Index (BMI) is a useful tool in measuring this and a BMI of 24 is associated with the optimum pregnancy outcome.
BMI is calculated by dividing weight in kilograms by height in metres squared.
| Pre-pregnancy BMI | Optimum pregnancy weight gain |
| <19.8 | 12.5 – 18.0kg (27 – 40lb) |
| 19.8 – 26.0 | 11.5 – 16.0kg (25 – 35lb) |
| 26 – 29 | 7.0 – 11.5kg (15 – 25lb) |
| >29 | 6.0kg (13lb) |
1st trimester
The first trimester lasts from week 1 until the end of week 13 of pregnancy (around 3 months).
Changes to Mother’s Body:
- Bleeding (Light spotting)
- Breast tenderness.
- Constipation.
- Discharge.
- Fatigue.
- Food cravings and aversions.
- Frequent urination.
- Heartburn.
- Mood swings.
- Morning sickness (Nausea)
- Weight gain.
Fetal Development:
Development of the following organs begin to develop:
- Bones
- Hair Nails and Skin
- Digestive System: Intestines and kidneys will begin forming
- Heart
- Brain
- Sense of taste
- Sense of touch
- Eyesight: Optic nerves, lenses and retina
- Muscles formation
- White blood cells production
- Vocal cords development
Weeks 1 &2:
- Fertilization did not happen yet (you are not yet pregnant)! Count starts on the first day of last period.
- Body prepares for ovulation after 10 days of last period
- Sperm fertilizes egg producing a zygote
Week 3-5:
- The fertilized egg imbeds itself in the uterine wall
- Embryo grows
- Placenta starts forming
- Organs begin to form: brain, spinal cord, heart and others.
Week 6:
- Basic facial features begin to appear
- Small buds where arms and legs should grow appears.
- Arms and legs start growing
- Rapid brain growth
- Heart beat can be detected with an ultrasound
Week 7:
- Elbows and toes are developing
- Rapid brain development
- More facial feature appear like nostrils
- All essential organs should have started by now to develop
Week 8:
- Bones begin to form
- Muscles begin to form
- Facial features continue to mature: eyelids, ears
Week 9:
- Arms continue to develop
- Facial features continue to develop
- Elbows can bend
Week 10:
- Neck begins to develop
- Head grows
- Facial features continue to develop
- Eyelids close for protection, they open again on the 28th week
Week 11:
- Baby is now called fetus
- Liver starts forming red blood cells
- Late in this week, genitals will begin to form
Week 12:
- Facial features are more clear now
2nd trimester
The second trimester lasts from week 13 until the end of week 27 of pregnancy (around 3 months).
Symptoms:
- Less or no morning sickness
- Less tiredness
- Abdominal aches
- Weight gain: Average total gain since beginning of pregnancy 10 Kgs. You will start putting on maternity clothes
- Backache: caused by extra weight gain
- Breathlessness
- Emotional changes
- Bleeding gums: due to increased blood flow to gums. Try using a softer brush.
- Bad dreams
- Headaches
- Heartburn
- Frequent urination
- Constipation
- Hemorrhoids
- Increased hair growth: caused by hormonal changes
- Discharge
- Nosebleeds
- Skin changes: face glows and brown spots appears (caused by increased melanin), stretch marks on thighs and breasts
- Varicose veins
- Enlarged breasts: tenderness in first trimester fades away.
- Increased libido: due to increased estrogen levels
- Baby movement (quickening): the feeling starts as if popcorn is popping inside you.
- Mild swelling of ankles and feet
Fetal Development:
Week 13:
- Bone around head, legs and arms start developing.
- Fetus can now produce urine.
- Intestine starts developing.
Week 14:
- Sex organs start developing, you might be able to know the sex of your baby.
- Arms and legs grow bigger.
- Neck gets defined
- Liver and spleen start forming red blood cells
Week 15:
- Bone continue to develop and grow rapidly.
Week 16
- Scalp starts forming
- Eyes and ears start appearing in to their proper positions
- Facial muscles begin to work
- Lower limbs continue to develop
Week 17
- Fat start accumulating under skin
- Bones become more visible through ultrasound
Week 18
- Face features are now in proper position
- Ears develop rapidly, your baby begins to hear
- Bones begin to harden
- For boys: Male genitalia continue to form. Penis is visible through ultrasound
- For girls: ovaries begin to develop
Week 19
- Vernix caseosa starts forming. It’s a greasy layer of oil and dead skin cells that protect baby’s skin from acidic amniotic fluid. This layer will shed before birth.
- For girls: uterus is now forming
- Arms and legs are now well developed.
- Muscles are forming.
Week 20
- You’re now halfway through your pregnancy. You can start feeling stronger baby movement.
- Hair and nails continue to grow.
- For girls: the uterus is now formed.
Week 21
- Baby can swallow
- Rapid growth and more frequent movement.
- Bone marrow starts forming red blood cells
Week 22
- Fine hair grows
- Taste and smelling sense develop.
Week 23
- Fat tissue is adding, baby is gaining more weight
- Tongue starts developing
- Boys: testes starts descending
- Girls: ovaries and uterus form completely
Week 24
- Thicker hair grows on head
- Baby starts reacting to noise by blinking
- Lungs are developing
Week 25
- Hearing senses are stronger
- Hair continue to grow
Week 26
- Hair continue to grow on head and lashes
- Fingernails develop
- Surfactants in lung begin to develop. Surfactants keep air sacs open preventing them from collapsing
Week 27
- Lungs, liver and nervous system mature.
- Immune system strengthens
3rd trimester
The third trimester lasts from week 28 until the end of week 40 of pregnancy (around 3 months).
Symptoms:
- More weight gain
- You start gaining 0.25 - 00.5 KGs per week.
- Backache:
- Due to extra weight
- Bleeding:
- Call your doctor
- Braxton Hicks Contractions:
- They are mild contractions, they aren't as intense and frequent as real labor contractions
- Further enlargement of breasts
- Stretch marks
- Frequent dreams
- Discharge:
- If it increases and if it suddenly rushes, call your doctor. Your water may have broke
- Bloody discharge/ bloodyshow:
- It’s a sign that your delivery is very close.
- Leaking from breasts
- Fatigue
- Clumsiness
- Due to hormone secretions that loosen joints to widen your hips as a preparation for labor
- Frequent urination
- Extra pressure on the bladder makes you feel you have to go.
- Heartburn
- Constipation
- Hemorrhoids
- Shortness of breath:
- Uterus pushes against diaphragm, preventing lung from expanding easily
- Varicose veins
- Swelling of ankles, feet and face
Fetal Development
Week 28:
- Brain tissue has developed
- Scalp hair continue to grow.
- Eye lids partially open
- More weight gain
Week 29:
- Bones are well developed but are still soft
- Muscles are maturing
- More weight gain
Week 30:
- Eyes are wide open
- More weight gain
Week 31:
- Central nervous system completely developed
- Body temperature regulation is possible with the maturing of nervous system
- More weight gain
Week 32:
- Baby is practicing to breath (lung still not fully formed)
- More weight gain
- Toe nails formation is complete
- Falling down of fine hairs on body
Week 33:
- Baby can detect light. Pupil constrict and dilate in response to light
Week 34:
- Fingernails reach finger tips
- Vernix caseosa (protective layer) thickens
- More lung development
- More weight gain
Week 35:
- Rapid weight gain
- Kidney and liver development is complete
Week 36:
- More growth
- More weight gain (less space for your baby to kick)
Week 37:
- Full term reached
- Organs function
Week 38:
- All fine hairs shed
- Movement of baby lessens (less space)
Week 39:
- Boys: testes continue to descend
Week 40:
- Delivery is due
Due Date
Pregnancy usually lasts about 40 weeks (280 days) from the first day of your last menstrual period to your due date. Your due date is the date that your provider thinks you will have your baby.
Read more:
Due date calculator
Pregnancy Length Definitions
On average, a pregnancy lasts 40 weeks.
Early term:
Between 37 weeks and 38 weeks 6 days.
Full term:
Between 39 weeks and 40 weeks 6 days.
Late term:
The 41st week.
Post term:
After 42 weeks.
