A pregnant woman’s nutrition is important to consider because it directly influences the course of the pregnancy and normal fetal development. It also affects the long-term health of the mother and child.  However, many people are confused about pregnancy nutrition. The following should clear up many of the common concerns.

First, in the first half of pregnancy, nutrition requirements mainly concern quality, or in other words, what you are eating. In the second half, quantity is also an issue, to ensure fetal growth.

If possible, practice good nutritional habits before you get pregnant.

Energy and nutritional requirements: A pregnant woman must eat more when pregnant because their body is subject to greater demands to ensure fetal development as well as the growth, health and functioning of the uterus, placenta and amniotic fluid. However, eating for two is not quite accurate. Instead, try and get about 150 calories more each day at the start of pregnancy, and an extra 250 calories a day by the end of pregnancy. This really boils down to drinking an extra glass of milk or juice, and adding some fruit or toast to a meal. If you find you are gaining too much weight during your pregnancy, chances are you are over eating a little. The expected weight gain during pregnancy is 25-30 pounds.

Many experts recommend an additional 10 g (1/3 ounce) of protein a day during the entire pregnancy in order to help build up, maintain, and regenerate body tissue in both the fetus and mother.

Because glucose is the main source of energy used by the fetus during pregnancy, it is recommended that pregnant women get plenty of carbohydrates during their pregnancy, such as bread, pasta, and fruit.

It is also important that pregnant women get plenty of fats during pregnancy, as the essential fatty acids are critical for the development and functioning of the baby’s nervous system.

Minerals and vitamins: If you eat a balanced diet, you should be getting most of the vitamins and minerals needed when pregnant, however, it is good to pay attention to the amount of calcium, iron, and folic acid you get, as they are needed for proper fetal development. Let’s take a closer look at these three:

Calcium: During pregnancy, a lot of calcium goes to the fetus to help form bones, teeth, etc. It is really important that pregnant women get enough, as in the first six months, the mother stores up calcium in her bones. Then when the baby’s skeletal growth reaches its peak in the last three months, the fetus draws on the mother’s store. If the mother is calcium deficient, this can result in damage to her teeth, and her bones becoming brittle.

Iron: Iron is essential for blood formation, and since the mother’s blood volume increases significantly when pregnant, and since the fetal red blood cells have to be developed, it is critical that there is enough iron to allow for this. To get iron, eat meat, fish, egg yolk, whole-grain products, and vegetables.

Folic acid: This is a critical vitamin as it is needed for the development of the fetal central nervous system and having sufficient amounts prevent developmental defects of the neural tube (spina bifida). Most of the time it is difficult to get enough folic acid through foods, that is why a prenatal vitamin with it in it is recommended, such as vitamin B9. This is most important during the first few months, and before pregnancy, so start early with the folic acid for the best results.