What’s more exciting than the creation of new life? Obviously, parents want to ensure the health of their offspring, and there’s much that both can do to give their baby the best start possible. “Good nutrition before and during pregnancy can make the difference between health and sickness,” says Elson M. Haas, MD, “and support the general constitution of the child for life.”

Growing Nutritional Demands
“The pregnant woman’s body needs more of everything,” Dr. Haas says, including “calories, protein, calcium, iron, zinc, B vitamins, and most other vitamins and minerals, as well as rest and activity.” Myron Winick, MD, suggests that it takes approximately 75,000 calories to make a baby, about 350 to 450 extra calories a day. For the average women, this means consuming 20 to 25 percent more calories after conception than before, allowing for a healthy weight gain of between 25 and 35 pounds. But make sure to avoid empty-calorie sweets and processed foods. “Women need a higher nutrient-to-calorie ratio during pregnancy,” Dr. Haas explains.

Fat plays a vital role in cell formation and fetal brain development, so you’ll want to make sure to consume 2 to 3 teaspoons a day of essential fatty acids during pregnancy. Select extra-virgin (preferably organic) olive oil, flaxseed oil, or high-quality cold- or expeller-pressed vegetable oils. Particularly crucial are omega-3 fats found in fish and fish oil supplements, flaxseeds, and some algae supplements. Try to consume, on average, at least 200 mg docosahexaenoic acid (DHA) a day from supplements, or eat omega-3-rich cold-water ocean fish twice a week.

Experts also advise upping your protein intake by 50 percent (up to the 70- to 85-gram range) to support adequate tissue growth in the fetus and mother. Eggs, fish, and skinless poultry are excellent sources, but vegetarians may need added support. Organizations like the Cleveland Clinic (www.clevelandclinic.org), Physicians Committee for Responsible Medicine (www.pcrm.org), and Vegetarian Resource Group (www.vrg.org) offer recommendations for balanced vegetarian meals during pregnancy. Given a pregnant woman’s increased nutritional needs, “I do not suggest strict veganism during pregnancy,” says Dr. Haas, and not just because it’s harder to consume sufficient protein. “Even though vitamin B12 may be absorbed better by vegetarians than by meat eaters because of their needs,” this critical B vitamin is not found in many vegetables. Some brands of nutritional yeast contain B12, however.

Vegetarian or not, it’s hard to consume too many plant-based foods during pregnancy. Rich in antioxidants and beneficial micronutrients (as well as fiber to help you feel full while supporting healthy digestion), colorful fruits and vegetables plus whole grains, beans, and fermented soy foods make dietary mainstays. A handful of nuts and seeds a day makes a great snack, too. One recent study of mothers-to-be also finds that eating high-fiber bread may make it easier to lose pounds after your baby is born.

During pregnancy, maternal blood volume increases by about 4 pints (or approximately 25 percent). Adequate iron and other blood-building substances are vital in protecting Mom against possible blood loss, and baby needs a three- to four-month supply of stored iron, before birth. Even when consuming animal protein, pregnant women find it difficult to meet increased iron requirements solely through food sources, so prenatal supplements become essential.

Important for bones and teeth in both mother and baby, calcium and other bone-building micronutrients may also be difficult to obtain solely from dietary sources. If you’re lactose intolerant, for example, every day consume some yogurt with live, active cultures whose bacteria create lactose-digesting enzymes every day, or consider digestive enzymes (some prenatal formulas contain these important catalysts) to help you digest dairy. Eating plenty of leafy greens and choosing fortified, nondairy alternatives (like nut, rice, and soy beverages) is another way to get calcium.

“Harvard researchers have identified a vitamin K-dependent growth factor in the development of the brain,” says nutritionist Marcia Zimmerman, MEd, CN, emphasizing the increased need for vitamin K during pregnancy. “The emerging role of vitamin K for bone health and nervous system development makes it an important compound to look for when choosing the right daily multiple.” Talk with your healthcare provider about taking a prenatal multivitamin/mineral supplement.