Make room for baby: nutrition tips for pregnancy
Insure
While healthy eating is important for people of all ages, it’s especially crucial during your pregnancy—you, after all, are the sole source of the essential nutrients your baby needs to develop in a full and healthy way. And a smart, balanced diet—in addition to regular exercise—will also help you maintain your own health throughout the pregnancy and after the baby is born. A balanced diet includes plenty of protein, fruits, vegetables and calcium. It’s also crucial to abstain from alcohol and tobacco while you’re pregnant.
Research suggests that the foods and drinks you choose to consume while your baby is in utero may affect your child’s health into adulthood.¹ In fact, during World War II, thousands of European mothers lived through famine conditions and delivered babies with low birth weights—but the mothers’ lack of prenatal nutrition affected their children beyond their birth weights. Researchers have found that as those children aged, many have suffered from higher rates of heart disease, obesity and diabetes.
Healthy eating during pregnancy offers benefits that may affect your child for years to come. And with John Hancock Vitality’s Healthy Food benefit program, parents and parents-to-be can take part in a unique life insurance program that provides information on diet and health, and additional savings for healthy eating.
Ready to get started? Learn more below about what your baby needs and how to plan for your nutrition throughout your pregnancy.
First Trimester
Contrary to popular belief, many pregnant mothers don’t need to consume extra calories during their first trimester. Discuss with your doctor the right caloric intake for you and your baby during this time. Most important, strive to achieve a healthy diet that is rich in vegetables, fruits, whole grains, fish, beans, dairy, poultry and lean meats. Start drinking lots of water—at least eight to 12 glasses per day—and continue throughout your pregnancy.²
Not already taking a prenatal vitamin? Ask your doctor if you need one; most pregnant women need the extra folic acid and iron. This B vitamin aids in the production and maintenance of cells—and helps prevent birth defects that affect the spinal cord and brain.³ In addition to taking a supplement, add more green, leafy vegetables, beans and other foods rich in folic acid or folate to your diet.⁴
Many pregnant women suffer from nausea during the first trimester. If you’re feeling queasy, stick with foods that are easier for the body to digest such as rice, applesauce, fresh fruit, multigrain crackers or bread, clear-based broths and soups, potatoes, yogurt and dry, bland multigrain cereals. If you find yourself not being able to keep your nausea at bay, consult your doctor.⁵
Second Trimester
During months four to six, most pregnant women begin to feel less tired and the nausea subsides. It’s important to keep your eye on the prize, however, and continue to focus on a healthy eating pattern to ensure that your baby is getting the nutrients he or she needs.
In the second trimester, most women need to add approximately 340 calories per day to their diet—preferably from foods that are high in fiber, folic acid, vitamin C and vitamin A such as beans, fortified cereals, greens, broccoli, oranges, bananas and other fruits and vegetables.⁶
Some foods should be avoided altogether while you are pregnant. They include avoiding raw, uncooked or rare seafood, as well as raw or uncooked eggs and meat throughout your pregnancy. Unpasteurized milk or cheeses made from unpasteurized milk such as feta, brie and camembert cheeses should also be avoided. Because fish such as shark, king mackerel, swordfish, and tilefish sometimes carry high levels of mercury, it’s wise to stay away from them as well.⁷
Third Trimester
The final countdown is on to meet the newest member of your family. Continue to consume around 300 more calories per day than normal—mostly from fruits, vegetables, lean meats, poultry and dairy, and work on developing a healthy, sustainable eating pattern.⁸
As the baby grows larger during the third trimester, many pregnant women suffer from heartburn. Common heartburn triggers include chocolate, peppermint, fatty foods, and beverages with caffeine such as coffee and sodas. Avoiding these foods, if you do eat them, is advisable when you are pregnant. Replace those items with liquid or looser foods—soups and smoothies, for example, or yogurt and protein shakes.⁹
The Big Picture
Take nutrition seriously throughout your pregnancy and you’ll provide your baby with a head start on a healthy life.
This material is not intended to provide advice. It is intended to promote awareness and is for educational purposes only.
Citations:
¹ Tufts Nutrition: “Pass it on.” by David Levin, Winter, 2016 http://sites.tufts.edu/nutrition/winter-2016/pass-it-on/
² Choose My Plate: "Nutritional needs during pregnancy.” by United States Department of Agriculture, April 28, 2015 https://www.nal.usda.gov/fnic/nutrition-during-pregnancy
³ Centers for Disease Control and Prevention: "Folic Acid" November 22, 2017 https://www.cdc.gov/ncbddd/folicacid/about.html
⁴ American College of Obstetricians and Gynecologists: “Nutrition during pregnancy: Frequently asked questions.” by Women’s Health Care Physicians https://www.acog.org/Patients/FAQs/Nutrition-During-Pregnancy
⁵ Eating Well: “What to eat when you're pregnant: First trimester.” by Lainey Younkin, M.S., RD, LDN, October 27, 2017 http://www.eatingwell.com/article/290540/what-to-eat-when-youre-pregnant-first-trimester/
⁶ Mayo Clinic: “Pregnancy diet: Focus on these essential nutrients.” by Mayo Clinic Staff, February 15, 2017 https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20045082
⁷ Choose My Plate: "Nutritional needs during pregnancy.” by United States Department of Agriculture, April 28, 2015 https://www.nal.usda.gov/fnic/nutrition-during-pregnancy
⁸ UPMC: “Nutrition during pregnancy.” by University of Pittsburgh Medical Center Staff, March, 2012 https://www.upmc.com/health-library/article?hwid=hw194870
⁹ Healthline: “The third trimester of pregnancy.” Jacquelyn Cafasso November 10, 2017 https://www.healthline.com/health/pregnancy/third-trimester-developing-baby#preparing-for-birth
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