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Expecting Nutrition

Eating for Two

By Allison Gamble, Nutritionist

When a woman becomes pregnant, she has an obligation to provide her growing fetus with the best nutrition and the healthiest lifestyle she can. As a mom-to-be, you know that pregnancy is confusing enough with all the changes your body is going through, and now you have to begin to think – and eat -- for two! With all of life's responsibilities, many people claim they don't have the time to eat healthy or exercise. But when a baby is on the way, making time is vital. The fetus depends on the mother's resources in order to thrive.

A woman needs to increase her calories based on her usual physical activity level and due to the rise in her basal metabolic rate (BMR) in order to support the work needed for development of the fetus and the accessory tissues. The BMR is the amount of energy (calories) a person uses on a daily basis. Since the expectant mother is supporting another life, her BMR will go up, requiring more calories. During the second and third trimesters, an additional 200 to 300 calories are needed. Although extra calories need not be consumed in the first three months, that does not mean balanced nutrition is not an important daily ritual. An extra 200 to 300 calories can be supplied by a bagel, eight ounces of orange juice and two teaspoons of butter or margarine.

From the beginning to the end of life, protein's function is to build, repair, or replace tissue. A few of protein's several jobs are to maintain fluid balance, act as an antibody to fight infection, and aid in blood clotting. This is only the start of what protein does to ensure that your body is running smoothly. Don't forget about each of the amino acids and their roles! During pregnancy, your protein needs are directly related to the rate of fetal growth. In the first trimester, about .6 grams of extra protein are needed. At 30 weeks, protein is being used at 6.1 grams per day. The best sources of protein are poultry and lean red meats. Vegetarians must choose their sources wisely. The non-meat sources are grains, legumes, seeds and nuts, and eggs or milk products.

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