Nutrition in Pregnancy and Postpartum
Macro and Micro Nutrients
Macronutrients are energy sources for the body that include fat, protein, and carbohydrates. Micronutrients are vitamins & minerals that the body needs to properly function. Both macro and micro nutrients are found in foods at different levels. During pregnancy is it important that you have a good blend of macros and micros. Eating a variety of foods can help achieve this. Check out the macros below to learn more about what each macro is, the effects on the body, recommended intake, and accompanying micronutrients!
Fats
Fats are a greater source of energy for the body than the energy given by carbohydrates and protein. It helps with the digestion of fat-soluble vitamins and assists with cell structure. Additionally it is insulation for the body, protection for organs, and is important for body temperature. There are different types of fats that each play a role in how our body works; some are more harmful while others are more beneficial. Inadequate fat intake can cause deficiencies in micronutrient (vitamins and minerals) consumption and utilization. When a person’s body is depleted of these micronutrients, the body is not able to function properly and efficiently. Health risks associated with vitamin and mineral deficiencies include: low immune system function, blurred vision, low energy, stunted growth, anemia, nausea, hormone imbalances and more.
Additional needs for childbearing and lactation: Fat, specifically omega-3, is needed for the development of the fetus’ brain and eyes. Fat is essential for hormone synthesis in both the pregnant person and fetus.
Recommended Intake:
Nonpregnant: not determined
Pregnancy: 156 grams/day
Lactation: not determined
Sources of fats:
Animal: lard, chicken skin, etc.
Dairy: butter, ghee, etc.
Plant: nuts, avocado, unprocessed oil
Carbohydrates
Carbohydrates are sugars found in foods such as grains, root vegetables, fruits, legumes, dairy products, and processed foods. When the body breaks down carbohydrates, the sugar can raise your blood sugar levels. Carbohydrates are a source of glucose and energy for the body.
Additional needs for childbearing and lactation: It is important to consider how the foods a pregnant person consumes may affect their pregnancy and their baby both short and long term. High-carb diets in pregnancy can result in excessive weight gain, gestational diabetes, preeclampsia, and gallstones. For the baby a high-carb diet can result in a macrosomic baby (large baby), diabetes, heart disease, impaired lung development, and an increase in respiratory viral infections later in life.
Recommended intake:
Nonpregnant: 130 grams/day
Pregnancy: 90-150 grams/day
Lactation: 200-210 grams/day
Food source options:
Grains- pasta, bread, granola
Starchy vegetables: potatoes, winter squash
Legumes: beans, lentils
Fruit
Protein
Proteins are the building blocks of the human body. Each cell requires protein to function. Protein also contains amino acids that are essential for new cell development.
Additional needs for childbearing and lactation: Additional protein intake is needed for the formation of the placenta, skin elasticity, and uterine growth. Not taking in enough protein can increase risk in various conditions in the baby later in life including hypertension and diabetes. For the pregnant person increased protein helps with food cravings and controlling blood sugar.
Recommended intake:
Nonpregnant: 46 grams/day
Pregnancy: 80-100 grams/day
Lactation: 60-70 grams/day
Food source options:
Animal- Meat, poultry, seafood
Eggs
Dairy-cheese, yogurt
Legumes- beans, peas, lentils
Nuts
Vegetation
Vegetation’s (vegetables and fruits) role in the body is to provide fiber, nutrients, and antioxidants to the body. This can help prevent constipation and can be good probiotics for the gut
Additional needs for childbearing and lactation: Vegetation assists in slowing down the process of carbohydrates, thus helping maintain blood sugar levels. It also is a great source of probiotics and assists in preventing constipation. Vegetation is a great source of vitamins and minerals!
Recommended intake:
Nonpregnant: 28 grams/day or making up half your plate for each meal
Pregnancy: 28 grams/day or making up half your plate for each meal
Lactation: 29 grams/day or making up half your plate for each meal
Food source options: all vegetables and fruits
Cruciferous vegetables: cabbage, kale, bok choy, brussel sprouts
Solanacae vegetables: tomatoes, bell peppers, eggplant, potatoes
Onion, garlic
Hydration
Water is essential for blood circulation and moving nutrients and waste products. In addition water shapes cells, assists in temperature regulation, and digestion. It also plays a role in transporting oxygen and the formation of mucus/bodily fluids. With more water comes a need for more electrolytes which helps with energy levels and alleviates common symptoms of dehydration.
Additional needs for childbearing and lactation: There is increased need of fluids when a person is pregnant due to increased blood volume and amniotic fluid levels. Fluid helps with circulation, bringing in nutrients, and removing waste. It also help alleviate various ailments like headaches and constipation.
Recommended intake:
Nonpregnant: 2.7 liters/day
Pregnancy: 3 liters/day
Lactation: 3 liters/day
Nutrition Through Lactation
Your breast/chest milk is the best food for your baby. It is amazing for your baby’s immune and digestive systems and supports cognitive and metabolic benefits for you baby. It is nature’s perfectly designed food, despite it being a learning curve for both the lactating parent and baby. Well balanced nutrition helps ensure that both the lactating parent and baby are getting their nutritional needs met.
Consider the following to pay particular attention to:
B-Vitamins
B Vitamins, like B12, can impact your baby’s physical and cognitive development. B Vitamins are found in meats, eggs, potatoes, greens, etc. Those most at risk are vegans and vegetarians. It is recommended that the lactating parent supplement with a Vitamin B complex.
Choline
Another nutrient essential for brain development is Choline. Choline is found in foods such as organ meats, legumes, and eggs. Those who are vegan, vegetarian, or have the MTHFR mutation are at risk of not reaching their daily requirements. It is recommended that the lactating parent supplement 550mg of Choline (Choline Bitartrate or Sunflower Lecithin) per day.
Fatty Acids
The quantity and quality of fats consumed in your diet directly impact the quantity and quality of fat in your milk. Omega-3 fat or DHA, is important for brain and vision development. High concentrations of DHA are found in seafood, beef, and eggs. While fats are essential for body function, it is important to completely avoid trans fats as this can impact both you and your baby in negative ways. Trans fats can inhibit hormonal functions, lead to diabetes, and obesity in later life. It may be recommended that the lactating parent supplement 290mcg per day of DHA.
Vitamin A
Vitamin A is great for physical growth and immune system function/development. The main form of Vitamin A is found in animal fats: butter, ghee, organ meats, and fish, Incorporating increased supplementation may be necessary if if you are vegan or vegetarian. It is recommended that the lactating parent supplement 1200-1300IU of Vitamin A per day.
Vitamin D
If you are not consuming enough Vitamin D nor getting regular sun exposure, you are likely Vitamin D deficient. Vitamin D helps with physical development and immune support. It is recommended that the lactating parent supplement 6,400IU of Vitamin D per day.
Iodine
Iodine is essential for the function of the thyroid, brain, and metabolism. Iodine is found in seafood, seaweed, eggs, and dairy. It is recommended that the lactating parent supplement 290mcg of Iodine per day
References
King, T. L., Brucker, M. C., Fahey, J., Kriebs, J. M., Gegor, C. L., & Varney, H. (2018). Chapter 7: Varney's midwifery. Sixth edition. Burlington, MA: Jones & Bartlett Learning.
Linus Pauling Institute (n.d.). Micronutrients for health. Oregon State University. https://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf
Nichols, L. (2018). Real food for pregnancy: The science and wisdom of optimal prenatal nutrition. Lily Nichols.
National Institute of Health-NIH. (n.d.) Nutritional factsheets for professionals. https://ods.od.nih.gov/factsheets/list-VitaminsMinerals/
Razak, M. A., Begum, P. S., Viswanath, B., & Rajagopal, S. (2017). Multifarious beneficial effect of nonessential amino acid, glycine: a review. Oxidative medicine and cellular longevity, 2017.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5350494/
Minich, D. (2018, Oct). Vitamin and Mineral Interactions: The Complex Relationship of Essential Nutrients. Blog. https://www.deannaminich.com/vitamin-and-mineral-interactions-the-complex-relationship-of-
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