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Octan Supian
HLTH 1020 (Research Paper)
November 08, 2016
Nutrition during Pregnancy
Pregnancy can be one of lifes most exciting and fulfilling adventures. A healthy mom
and a healthy baby are the goals for every pregnancy. The relationship between diet and health is
very important. It is even more important during pregnancy since good nutrition play a key role
in the health of both the mother and baby.
Pregnant women have special dietary needs. Eating a balanced diet before, during, and
after pregnancy is one part of goal health. During pregnancy, a womens calorie needs increase
by 20%. It means that she needs an additional 350-450 calories per day (Wardlaw). Pregnant
women should choose foods and beverages that are nutrient-dense or rich in nutrients.
Nutrient-dense foods are packed with vitamins, minerals, and other nutrients and have relatively
few calories. Choosing a variety of foods from all food groups such as grains, vegetables, fruits,
dairy, and meat and beans will help to ensure that a woman gets the nutrition she and her
growing baby need. It can improve outcomes of pregnancy.
Some of key nutrients that pregnant woman needs are:
PROTEIN
Protein helps maintain muscle and body tissue, helping the body to produces some hormones and
antibodies. The RDA for protein increases by an additional 25 grams per day during pregnancy
(Wardlaw). Lean meats, poultry, fish, dairy products, and beans are good sources of protein.

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Vegetarians can meet their protein needs by eating select milk and egg foods. All pregnant
women should check to make sure they are eating enough protein as well as enough calories.
CARBOHYDRATES
The RDA for carbohydrate increases to 175 grams daily, primarily to prevent ketosis. Ketone
bodies, a by-product of metabolism of fat for energy, are thought to be poorly used by the fetal
brain, implying possible slowing of fetal brain development (Warslaw). Many foods contain
carbohydrates. Fruits, vegetables, grains, and several dairy products contain carbohydrates and
bring a variety of other important nutrients to the diet, like vitamins, minerals, antioxidants, and
fiber. Additionally, sugars are the simplest form of carbohydrates and can add sweetness to a
nutritious diet.
FATS
Fat intake should increase proportionally with calorie intake during pregnancy to maintain
around 20%-30% of total calories from fat (Wardlaw). The fat in food is needed for good
nutrition and good health. Like carbohydrates and protein, dietary fat is an important source of
energy for the body. Certain foods that contain fat supply the body with essential fatty acids.
Essential fatty acids are fats that are not produced by the body, so they must be obtained through
food. Most importantly these fats are needed for proper development of the baby. The
recommendation for fat sources is coming from unsaturated fat that include fish, vegetable oil
(canola, olive, peanut, and sunflower oils), nuts, and flaxseeds. DHA is unsaturated fat that is
important for babies. Brain and eye development. Pregnant women should aim to get 200 mg of
DHA per day (foodinsight.org).

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CALCIUM
Calcium needs do not increase during pregnancy but still need attention because many women
find it difficult to meet their calcium needs in general. Calcium is important for the growth of
strong bones and teeth. Dairy products like milk, yogurt, and cheese are good sources of calcium.
Other sources of calcium include dark green, leafy vegetables, dried beans and peas, nuts and
seeds, and sardines. Pregnant women should not consume raw (unpasteurized) milk or eat foods
that contain raw milk. It can increase the risk of foodborne illness.
VITAMIN D
The RDA for pregnant women is 15 micrograms (600 IU) of vitamin D daily; the same as for
non-pregnant women, but many experts advocate increasing this recommendation to 25
micrograms (1000 IU) or more (Wardlaw). Vitamin D is important for calcium absorption,
immune function and brain health. Oily fish, mushrooms, fortified cereals, and dietary
supplements contain vitamin D. Sunlight is also one source of vitamin D.
IRON
Iron is the mineral that makes up an important part of hemoglobin, the substance in blood that
caries oxygen throughout the body (webMD.com). Iron also caries oxygen in muscles, helping
them function properly. Iron helps increase resistance to stress and disease. It is important to
consume more iron while women are pregnant to ensure that she and her baby are getting enough
oxygen. Iron also help to avoid symptoms of tiredness, weakness, irritability, and depression.
The RDA for iron is 27 mg per day for pregnant women. The best sources of iron include
enriched grain products, lean meat, poultry, fish, and leafy green vegetables.

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FOLIC ACID/FOLATE
Folic acid, a B vitamin should be taken before and during early pregnancy to reduce the risk of
spina bifida and other neural tube defects, or birth defects of the brain and spinal cord in infants.
All pregnant women need an adequate intake of folate or folic acid because it plays an important
role in the babys development. The U.S Public Health Service and the March of Dimes
recommend that any women of childbearing age planning or capable of becoming pregnant
should consume 400 micrograms of folic acid daily to help prevent birth defects.
Any foodborne illness during pregnancy is a concern. One type of foodborne illness that
poses particular danger for pregnant women is caused by the bacterium Listeria monocytogenes.
Listeria monocytogenes is a type of bacteria often found in soil, ground water, and on plants.
These bacteria can also be found in refrigerated, ready-to-eat foods such as meat, poultry,
seafood, dairy, unpasteurized milk. When eaten, listeria can cause an illness called listeriosis,
which can be dangerous for pregnant women and their unborn babies. Listeriosis can result in
premature delivery, miscarriage, fetal death, and severe illness or detah of the newborn
(foodinsight.org). The onset is 9-48 hours for early symptoms, 14-42 days for severe symptoms.
The symptoms are fever, muscle aches, headache, vomiting, can spread to nervous system,
resulting in stiff neck, confusion, loss of balance, or convulsion (Wardlaw).
Certain foods are associated with a higher risk of listeriosis and should be avoided during
pregnancy. Pregnant women should not eat:

Hot dogs and deli meats, unless they are reheated until steaming hot.
Soft cheeses such as feta, Brie, Camembert, blue-veined cheeses, and certain Mexicanstyle cheeses (queso blanco fresco) unless they are labeled as made with pasteurized
milk.

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Refrigerated meat-based spreads.

Refrigerated smoked seafood, unless it is an ingredient in a cooked dish such as a

casserole.
Raw (unpasteurized) milk or foods that contain unpasteurized milk.
Toxoplasmosis is another illness that can be caused by food. If a pregnant women becomes
infected, serious health problem, including mental retardation and blindness, can occur in the
unborn baby. People can get the parasite by eating meat, especially pork and lamb that is infected
or by eating food contaminated by soil that contains the parasite. It is important to cook food
thoroughly to the recommended temperature, and peel or thoroughly wash vegetables and fruits
before eating.
Food plays a significant role in maintaining the health of pregnant women and their babies.
Good nutrition and food safety habits adopted during pregnancy, when continued after giving
birth, can have lifelong benefits for the mother and child. Knowing that whole grains, fruits,
vegetables, low-fat dairy, lean meats, and beans provide essential nutrients, as well as knowing
foods that may pose health risk to the mother and unborn baby, is critical for a healthy
pregnancy. Choosing foods based on the principles of balance, variety and moderation is a good
approach to enjoying healthful eating plan during pregnancy and for a lifetime.

Works Cited
"Creating a Pregnancy Diet: Healthy Eating During Pregnancy." WebMD. WebMD, n.d. Web. 03
Nov. 2016. <http://www.webmd.com/baby/guide/eating-right-when-pregnant#1>.
FoodInsight. "Healthy Eating During Pregnancy." FoodInsight.org. Food Insight, 21 July 2016.
Web. 01 Nov. 2016. <http://www.foodinsight.org/healthy-eating-pregnancy-nutrientsweight-gain-food-safety>.
Wardlaw, Gordon M., Anne M. Smith, and Angela L. Collene. Contemporary Nutrition: A
Functional Approach. Fourth Edition. Fourth ed. New York: McGraww-Hill Education,
2015. Print.

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