Diet & Nutrition During Pregnancy

Eating well is IMPORTANT during pregnancy.   A well-balance nutrition will help your body cope with the extra calorie demands required during pregnancy AND also to provide enough nutrients to support healthy growth of your baby.

1. Calories Requirement during 2nd and 3rd Trimester

At around the start of the 2nd trimester, you will be require to take in extra calories each day depending on how many babies you are carrying; 

• If you have one baby, you will need an extra 340 calories per day (increasing to 450 calories per day in the 3rd trimester)
• If you have twins, you will need an extra 600 calories per day
• If you have triplets, you will need an extra 900 calories per day

Healthy Weight Gain

The amount of healthy weight gain required depends on your health and your body mass index (BMI) prior to your pregnancy.  If you were underweight (before being pregnant), you will be advised to gain more weight than those who were overweight or obese before pregnancy.  On average, healthy weight gain should be around 0.5kg per week in your 2nd and 3rd trimesters.

Avoid excessive weight gain during pregnancy

Excess weight gain during pregnancy is associated with pregnancy / childbirth complications such as;

• high blood pressure (hypertension)
• preeclampsia
• pre-term or premature baby
• gestational diabetes
• large baby (which may require Caesarian birth)

2. Nutrient Requirements

Vitamins and minerals are important nutrients for a healthy baby growth during the pregnancy and to avoid intellectual or physical disabilities affecting the baby.  The important nutrients are listed below; 

• Calcium (daily requirement of 1,000 mg). Required to build strong teeth and bones to mother and baby. Found in dairy products such as milk, cheese, yogurt as well as dark green leafy vegetables and sardines or anchovies
• Iron (daily requirement of 27 mg). Required to make extra red blood cells to deliver oxygen to the baby. Found in animal red meat such as beef, poultry, fish as well as in pulses such as beans and peas
• Iodine (daily requirement of 220 microgram). Required for healthy brain development. Found in iodized table salt, bread, seafood, meat and eggs
• Choline (daily requirement of 450 mg). Required for development of your baby brain and spinal cord. Found in dairy products such as milk and yogurt as well as liver, beef, chicken, eggs and soy products
• Vitamin A (daily requirement of 770 micrograms). Required for healthy eyesight and skin. Found in carrots and green leafy vegetables
• Vitamin C (daily requirement of 85 mg). Required for healthy teeth, gums and bones. Found in citrus fruit, tomatoes and strawberries
• Vitamin D (daily requirement of 600 IU). Required for healthy teeth, bones, eyesight and skin. Found in milk, fatty fish such as salmon / sardines / mackerel as well as natural sunlight exposure
• Vitamin B6 (daily requirement of 1.9 milligrams). Required to make red blood cells. Found in whole-grain cereals and bananas
• Vitamin B12 (daily requirement of 2.6 micrograms). Required for development of your baby brain and spinal cord. Found in meat, fish, poultry and milk
• Folic acid (daily requirement of 600 micrograms ideally started 1 month BEFORE pregnancy). Prevents birth defects of the brain and spinal cord. Found in cereal, bread, pasta and dark green leafy vegetables
• Omega-3 fatty (DHA) acid (daily requirement of 200mg). Required for development of your baby brain and spinal cord. Found in most fishes, Omega-rich eggs, broccoli, spinach, cauliflower and walnuts

3. Foods to AVOID during pregnancy

You should avoid all of these foods during your pregnancy (especially during the first trimester);

• Raw foods (such as sushi, sashimi, beef tartare or oysters)
• Raw vegetables such as alfalfa and sprouts
• Unpasteurised dairy produce such as milk or cheeses
• Uncooked or undercooked foods (such as medium rare steaks)

Consult your Doctor, Mid-Wife, Dietician or Healthcare Provider to discuss about your Pregnancy

---

Disclaimer. TELEME blog posts contains general information about health conditions and treatments. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. The information is not advice and should not be treated as such. 

If you think you may be suffering from any medical condition, you should seek immediate medical attention from your doctor or other professional healthcare providers. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information on this website.