Food and Nutrition Q&A:

by Chelsy Leslie, RD, from the November 2003 newsletter

You’re pregnant! If you’ve found out this news recently, there’s a lot to think about during this exciting time. One of the most important things to consider is nutrition. Although getting enough of all nutrients during pregnancy is essential for your baby’s development, some that may require a little extra attention include folic acid, zinc, protein, calories, iron and calcium.

Folic acid is especially important during the first trimester when there is rapid cell division and organ development. Good sources of folic acid include dark green leafy vegetables, oranges, orange juice, legumes, wheat germ and fortified cereal and breads. However, folic acid is absorbed better by the body from supplements. Folic acid supplements are recommended for all women of child-bearing age because of its role in preventing neural tube defects early in the pregnancy. Non-pregnant women need 400 mcg folic acid per day and pregnancy increases the requirement to 800 mcg.

Adequate zinc is extremely important during the first trimester when organs are formed. Unfortunately, zinc is one of the hardest nutrients to consume in adequate amounts. Since red meat is the best source of zinc, it may be more difficult for vegetarians to get enough. Phytates in a plant-based diet can interfere with zinc absorption. A supplement that includes 15 mg of zinc is important throughout the pregnancy.

Protein is the backbone of all new tissues created during pregnancy. Pregnant women need about 10 extra grams of protein each day. For most pregnant women, a total of 60 grams per day can meet protein needs. Most vegetarian diets are adequate in protein, however a vegan diet may be a little low in protein if it doesn’t include plenty of beans, nuts, soy products, etc.

During the first trimester, the baby requires very few calories, which is good news for women who may be incredibly sick during this time. During the second and third trimesters, extra calories are needed. During this time, the fetus grows much more rapidly in size, requiring approximately an additional 300 calories per day. Gaining about 1 pound per week during these two trimesters is a good sign you are getting enough calories.

During the second trimester, your body starts to make more red blood cells, and blood volume increases. This requires extra iron. In fact, during pregnancy, a woman’s iron needs double from 15 mg to 30 mg per day. Meat is one of the best sources of iron, but even meat eaters cannot usually meet their iron needs during pregnancy without supplements. An iron supplement of 30 mg per day can help prevent iron deficiency. If possible, this should not be taken with calcium or magnesium—either of which can decrease the absorption of iron. Iron is better absorbed when taken with a food high in vitamin C (orange juice, bell peppers, tomatoes, broccoli). High amounts of supplemental iron can cause intestinal problems such as gas, diarrhea, and constipation though, and can interfere with zinc absorption.

Calcium is necessary throughout pregnancy, but is especially important during the third trimester when the baby’s bones grow very rapidly. If your diet is low in calcium, some of the calcium from your own bones will be pulled out to meet the baby’s calcium needs. This can effect your bone health, setting you up for weaker bones in the future. Calcium can also keep blood pressure normal and may reduce the risk of pre-term delivery. Pregnant women need 1000 mg of calcium per day, or 1300 mg for women under age 19.

Follow these recommendations to help set a good foundation for your child’s life!

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