Increase Energy and Nutrient Needs in Pregnancy

Body changes are what some young ladies are afraid of when they think of pregnancy. These changes cannot be done away with. The body changes to accommodate the growing baby in the womb and stores food for baby. Weight gain is normal because the baby is an additional weight (about 3kg), breast size also increases as milk formation begins. You tend to have a large appetite and craving for food, eating more result in increase in weight.     Weight gain of between 8kg-20kg is mostly observed.

Pregnancy is not a time for losing weight (however gaining too much weight is not healthy) because your nutrient and energy needs increase.

 Energy (Carbohydrate and Fat) needs increase by an extra 300calories(1 slice of whole wheat bread spread with 2 tablespoons groundnut paste). Pregnant woman needs about 2500calories per day. Approximately 10 per cent of calories should come from protein. Protein is mainly found in meat, fish, eggs, dairy products and beans. Approximately 35 per cent of calories should come from fat, which is mainly found in butter, oils, margarine, dairy products and nuts. Approximately 55 per cent of calories should come from carbohydrates, which are found in bread, pasta, potatoes, rice, corn and other grain products

 

Protein needs increase by an extra 25grams (140grams of skinless chicken breast). Pregnant woman needs about 70grams of protein per day.

Vitamin and Minerals needs also increase:

Folate increase by extra 200microgram, 600micrograms per day(food sources; dark green vegetables,orange juice).

Iron needs increase by an extra 11milligrams, 27milligrams per day(food sources; meat, poultry, organ meat,dark green vegetables). It is impossible to meet iron needs from diet, supplements are added

Calcium needs 1000milligram per day, same as non-pregnant women(food sources; milk, cheese, yoghurt etc)

Zinc needs increase by extra 3milligrams, 12milligrams per day(food sources; seafood, meat and poultry, dairy foods etc)

Be emotionally and psychologically prepared for weight gain during pregnancy but eating healthy is important to avoid unhealthy weight gain

Breast Milk - The Safe Food for Babies

Most young moms find it difficult breastfeeding. Once pregnant one may want to breastfeed but after a while stops. Some of the complains are "its tiring", "Don't want breast to sag" etc. Please make a commitment to breastfeed with all its discomfort.

Breast milk is the only SAFE food for a baby because the gut at birth is immature and breast milk contains functional nutrients that help provide the micro-environment for gut protection and maturation. Because of immature intestinal immune function, the newborn infant is susceptible to intestinal and systemic infections. 

 Formula feed may be adjusted to be like breast milk but it would not have the natural protective nutrients in breast milk. Formula feed can also get contaminated from the water, cups, spoons, feeding bottles used in preparation and expose the baby to infections this leads to most DIARRHEA observed in infants. BUT Breast milk needs no preparation and hence exposes baby to less infections PLUS it has protective 

 nutrients. 

Breast milk production can be influenced by mother's nutritional status. Eating sufficient calories and getting an abundant supply of nutrients is helpful  for lactation. A rich supply of minerals and a good balance of fats ensure that the mother’s cells and nerves are functioning at an optimal level.

Vegetables like carrot, beet are full of beta-carotene(pro vitamin A) which are needed in extra amounts during lactation because it  is essential for growth and differentiation of a number of cells and tissues.

Vegetables for minerals,vitamins, enzymes and phytoestrogen 

Dark green leafy vegetables like 'kontomire', spinach, kale are a 

potent source of minerals, vitamins and enzymes, as well 

as phytoestrogen that support lactation.

Oats, millet, barley and rice are most commonly know grains known 

to increase milk supply.

 Fats play a vital role in cellular and neural metabolism. Studies 

have shown that the kinds of fats a mother eats will influence 

the composition of fats in her milk. Essential fatty acids are most 

healthy fats needed by brain for its formation and development.

sources of essential fatty acid

         

        

 Some of the food sources of ω-3 and ω-6 fatty acids are fish 

         and shellfish, flax seed (linseed), hemp oil, soya oil, 

         canola (rapeseed). 

Unhealthy fats like partially hydrogenated 

         vegetable oils and trans fatty acids should be eliminated from diet,    to avoid entering milk.

       

Breastfed babies have better immune  protection, less diarrhea, grow stronger and healthier. Breastfeeding also creates a bond between mother and child.

 I bet these benefits for baby will make  you more committed to breastfeed when the baby comes...........!!!


References

Walker A.J.(2009). Breast milk as the gold standard for protective nutrients.Pediatr. 2010 Feb;156(2 Suppl):S3-7. doi: 10.1016/j.jpeds..11.021

Strobel M., Tinz J., Biesalski H.K.(2007). The importance of beta-carotene as a source of vitamin A with special regard to pregnant and breastfeeding women. Eur J Nutr. 46 Suppl 1:I1-20.

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