Eating for Two

According to the old wives’ tale, during pregnancy you’re eating for two. Well, there’s a lot of truth in that age-old wisdom. Nutrient intake must be adequate both for the health of the mother and the development of the fetus, and it’s especially true if you’re active during your pregnancy. Medical authorities agree that moderate exercise is not only allowable during pregnancy, it’s recommended. As for the best aerobic activity, James Clapp, M.D., cautions that everyone is different but cycling, gentle running, walking and swimming are all good choices with swimming the first choice during the last trimester. Still, the best exercise program is counterproductive if you aren’t eating right. And when you’re pregnant, faulty eating habits mean that two are at risk rather than just one. Here’s how to eat for your health as well as for your child’s:

Weight Control and Pregnancy
Appropriate weight gain is 24 to 28 pounds: 2 to 4 pounds over the entire first trimester and 1 pound per week for the duration of the pregnancy. Of course, if you are expecting multiple babies, these guidelines would increase. It’s especially important not to restrict calories in hopes you won’t gain as much weight. And if you’re thinking about a diet, postpone your plans until after the baby is born. Weight loss should never be attempted during pregnancy. Appropriate weight gain by the mother is associated with increased birth weight resulting in lower risk of infant death.

Also, prenatal malnutrition increases the incidence of neurological damage and mental retardation due to faulty brain cell development. It works like this: When total calories are restricted during pregnancy, a mother’s protein intake, even if it’s adequate, is burned for energy rather than being used for fetal growth. If carbohydrate intake is deficient, the pregnant woman converts her muscle and fat stores to ketone bodies, used to maintain the central nervous system. The resulting ketosis can cause serious abnormalities in the infant’s central nervous system because it affects the blood’s acidity.

Specific Nutrient Needs

• Calories
  The exact caloric needs for exercising pregnant women are unknown although they may be estimated. The RDA for women of childbearing age is about 2,000 calories plus 300 calories for the daily cost of pregnancy. As I’ve said, pregnant athletes must consume enough calories to provide energy for themselves, their fetus and their activity, so women who continue to exercise throughout pregnancy should increase their caloric intake. As pregnancy progresses, more calories are required to fuel the same weight-bearing activities due to the increased body weight.
  
  
• Protein
  Pregnant women should consume at least 60 grams of protein per day. Good sources are lean meat, chicken, dairy products and fish.
  
  
• Iron
  The RDA for iron is 30 mg/day for pregnant women. Iron is needed to increase the blood’s hemoglobin content and to transfer necessary iron to the fetus. Further, iron needs may be increased with endurance exercise, especially running. No evidence exists that iron supplementation during pregnancy causes iron overload or is in any way harmful.
  
  
• Calcium
  1,200 mg/day, equivalent to about a quart of milk or dairy products. Getting the calcium from dairy sources also helps meet added protein needs during pregnancy. If you don’t like dairy products, take a calcium supplement.
  
  
• Vitamins
  Vitamin needs are generally higher during pregnancy. In general, B vitamin requirements can be met by increased food intake, but a prenatal vitamin and mineral supplement is recommended to ensure that all nutrients are adequately supplied to the fetus.