How Nutrition Affects Pregnancy

Some important facts for women

• Strive for a healthy weight before you get pregnant. If you are underweight you are more likely to have an underweight baby, and if you are obese you're more likely to have complications during pregnancy and your baby is more likely to be overweight as well
• ALL women of childbearing age are advised to take a supplement of 400ug/day of folic acid to prevent the occurrence of neural tube defects in the baby
• The Public Health Agency of Canada recommends a certain amount of healthy weight gain for women based on their weight at the time of conception:
• Women with a normal body weight (BMI 20-27) are recommended to gain a total of 25-35 pounds over the course of their pregnancy. With 3-5 pounds of weight gain in the 1st trimester, and 1 pound/week in the 2nd and 3rd trimesters. 
• Women who are overweight (BMI >27) should gain 15-25 pounds throughout their pregnancy.
• Women who are underweight (BMI <20) should gain a total of 28-40 pounds.

NOTE: if weight gain is too rapid at the start of pregnancy, women should not attempt to lose weight, but rather slow the rate of weight gain.

• A low birthweight is considered less than 5.5pounds. A baby who is born underweight has a higher risk of learning disabilities, impaired physical development and death in the first year of life
• Women need an additional 300 calories per day in the 2nd and 3rd trimesters. Some healthy snacks to achieve this are: 
• 1cup of low fat chocolate milk (158kcal) with a large banana (121kcal)
• 1cup low fat vanilla yogurt (208kcal) with 1cup fresh cantaloupe chunks (54kcal) and 2 tablespoons of granola cereal (51kcal)
• choose snacks low in saturated and trans fats, and high in healthy fats such as DHA which is an omega-3 fatty acid found in fish like salmon that is important in fetal brain development. Although women should stay away from predatory fish like shark and tuna which may contain high levels of mercury (mercury builds up in the fish higher in the food chain), small portions of salmon and mackerel are safe to consume occasionally. If mercury is a concern, omega-3 supplements are a good alternative. 
• Micronutrients that are needed in higher quantities during pregnancy: folate (600ug/day for pregnant women), zinc, vitamin B12, vitamin C, vitamin A (be careful - too much can cause kidney and nervous system defects), iron and iodine (deficiencies can result in mental retardation)
• Fluid intake: women should consume 3L from food and beverages per day to regulate body temperature, prevent urinary tract infections and to help with the production of amniotic fluid to help cushion and protect the fetus 

Notes adapted from H. Reimer NUTR 1010 lecture notes 2010