Best Foods While Pregnant & Breastfeeding

At no other time in a woman’s life is good nutrition more essential than during pregnancy and the time spent breastfeeding. In the best-case scenario she should evaluate her eating habits before trying to conceive. Women who are too thin are at risk for having babies with low birth weights, while women who are overweight have a greater risk of gestational diabetes and giving birth to an oversized baby. Infants who are either too small or too large at birth are at risk for serious problems, including respiratory disorders.

This is also the time to abstain from alcohol consumption, because alcohol causes the most harm to a fetus during the first trimester of a pregnancy. Fetal alcohol syndrome may cause mental deficiency, facial and heart malformations, an undersized head, and retarded growth.

WHILE PREGNANT: EAT FOR YOU—NOT TWO

The recommended weight gain for a woman of average weight experiencing an average pregnancy is approximately 25 to 35 lb (11 to 16 kg). Women who are underweight at conception may need to gain as much as 40 lb (18 kg), and women who are overweight may be advised to gain no more than 15 to 25 lb (6.8 to 11 kg). Obese woman should not try to lose weight during pregnancy; to do so exposes her fetus to numerous hazards.

Old School
One glass of beer a day increases a mother’s supply of breast milk.
New Wisdom
Beer or alcohol doesn’t boost milk production. Stick to just one drink per day while breastfeeding.

Most women need to add approximately 300 calories to their daily diet during the last two trimesters to support normal fetal growth. This is a relatively small amount, despite the saying about “eating for two.” When eating for pregnancy, follow these guidelines:

Don’t cut back on protein. The average nonpregnant woman needs about 50 to 60 g of protein a day, but most women in North America eat more than that. So, although it’s true that you need more protein while pregnant or breastfeeding, the average woman does not need to increase protein intake—just don’t cut back. And make your protein choices lean. Good sources include lean meat, poultry, eggs, cheese, and a combination of grains and legumes, all of which also provide other vitamins and minerals.

Increase calcium consumption. A woman in her childbearing years needs 1,000 mg of calcium a day (pregnant teenagers should aim even higher—1,300 mg). Because many North American women do not get enough calcium, it’s a good idea to increase consumption of calcium-rich foods before becoming pregnant. This is especially important for women under 30, whose bones are still increasing in density.

One cup (237 mL) of milk has about 300 mg of calcium—almost a third of the way toward the recommended 1,000 mg. One oz (28 g) of cheese contains about 200 mg, while ½ cup (118 mL) of yogurt contains about 230 mg. If you’re dairy-free, you can get about the same amount of calcium from 2 cups (473 mL) of baked beans, 4 oz (113 g) of canned salmon with the bones, 3 cups (710 mL) of cooked broccoli, ⅔ cup (156 mL) of tofu, or ¾ cup (177 mL) of almonds. If your doctor recommends calcium supplements, consume them with meals to increase absorption and reduce intestinal upset.

Double up (almost) on iron. A woman’s iron requirement almost doubles during pregnancy, going from 18 mg to 27 mg daily. Iron-rich foods include red meat, fish, poultry, fortified or enriched breads and cereals, legumes, eggs, dried fruits, and leafy green vegetables. The heme iron in animal products is absorbed more efficiently than the nonheme iron in plants and eggs. Absorption of nonheme iron can be increased by eating an iron-rich food together with one that is high in vitamin C, such as orange juice.

Even a well-balanced diet provides only about 12 mg to 15 mg of iron a day, and if a woman’s iron stores are low when pregnancy begins, she risks developing anemia. Most women need to take an iron supplement during pregnancy. These supplements are absorbed best if they are taken between meals with liquids other than coffee, tea, and milk, which decrease the absorption of iron.

Ensure adequate folate consumption. Adequate folate, or folic acid, can help prevent birth defects, especially those involving the brain and spinal cord. The Recommended Dietary Allowance (RDA) calls for 400 mcg (micrograms) of folate for women who are not pregnant; this increases to 600 mcg during pregnancy and then changes to 500 mcg during breastfeeding.

Because the most critical period for folate consumption is during the first 4 to 6 weeks of pregnancy, when the fetal central nervous system is being formed, women planning to become pregnant are generally advised by their doctors to take a supplement before conceiving. Good dietary sources include green leafy vegetables, orange juice, lentils, peas, beans, asparagus, liver, fortified flour, and pasta. Bump up fiber. Pregnancy is a good time to add a little fiber since constipation is very common. Eat lots of fruits, vegetables, and whole grains, and drink lots of fluids.

Cut back on caffeine. One study found that pregnant women who consumed more than 200 mg of caffeine per day faced twice the risk of miscarriage. Some evidence suggests that high levels of caffeine may delay conception. Yet other studies have failed to find any association between caffeine consumption and birth defects or premature birth. To be prudent, limit caffeine intake to under 300 mg per day. One cup (237 mL) of filter drip coffee has about 200 mg of caffeine and 1 cup (237 mL) of black tea has about 100 mg. Consult with your doctor on an acceptable amount of caffeine.

Avoid toxins. Mercury is an established environmental pollutant with known toxicity in humans. Pregnant women and women who may become pregnant should avoid king mackerel, tilefish, shark, swordfish, and fresh tuna. Also steer clear of foods that may be contaminated by Listeria monocytogenes, bacteria that are widespread in our environment and can cause listeriosis, which is especially dangerous for pregnant women and may even cause miscarriage. Such foods include:
• Hot dogs and luncheon or deli meats unless they are reheated until steaming hot or to an internal temperature of 160°F (71°C)
• Soft cheeses such as feta, brie, and camembert; especially if unpasteurized; blue-veined cheeses; and Mexican-style cheeses such as queso blanco fresco
• Pâté or meat spreads, as well as smoked seafood, unless it is an ingredient in a cooked dish
• Raw or unpasteurized milk, or foods that contain unpasteurized milk
• Raw meats, raw fish, raw poultry or eggs, and unpasteurized cider

WHILE BREASTFEEDING: MAINTAIN HEALTHY HABITS

Breastfeeding provides exactly the right amount of nutrition for baby to grow, helps mom regain her prebaby weight, and protects both mother and baby from disease. Plus it’s an amazing bonding experience for mom and baby. Decrease iron consumption to 9 mg daily while breastfeeding, but don’t cut back on calories. In fact, most women need 500 calories more per day than normal to ensure an adequate milk supply. Drink lots of water, cut back on alcohol and caffeine, watch out for contaminants like mercury or pesticides, and eat a healthy variety of fresh foods. Prenatal vitamins may help to fill in any nutritional gaps, especially of calcium, vitamin D, and DHA.

When a woman stops nursing is largely a matter of personal preference: Some mothers wean their babies after only a few weeks or months, while others continue for a year or more. An adequate alternative to breast milk is commercial infant formula, which provides comparable nutrition but lacks some of the unique benefits of breast milk.

THE BOTTOM LINE
• While pregnant, gain weight gradually and don’t believe the saying that you’re “eating for two.”
• Increase protein, iron, and calcium while pregnant.
• Folate is an essential nutrient that helps healthy development of the baby.
• Reduce caffeine consumption while pregnant.