Nutrition Through the Lifespan: Pregnancy and Infancy

Good nutrition is an integral part of one’s health, and its importance only amplifies as we journey through life's different stages. From infancy to old age, our bodies undergo various changes, demanding tailored nutritional support to thrive optimally. Understanding these evolving needs is key to promoting longevity, vitality, and overall well-being. This nutrition journey begins before a baby is even born, with the responsibility of mom to make sure she is meeting the nutrition recommendations for herself and her baby.

When you are pregnant, you have special nutritional needs to support your baby’s needs as they develop. It is important to gain a healthy amount of weight for both you and the baby, and making healthy food choices every day can help provide both of you with the nutrients you need. Your doctor should be able to assist you with determining your weight gain goals based on your weight before pregnancy, your age, and how quickly you gain weight. Generally, the recommendations are in the first trimester, you likely will not need additional calories. In the second trimester, you may need about 340 calories per day and by the last trimester, you may need around 450 additional calories. While the additional calories are important for proper weight gain for both baby and mom, it is important to remember that all calories are not equal, and you should focus on nutrient dense foods instead of those with empty calories like pastries, soft drinks, and candy.

There are some vitamins and minerals that are additionally important for moms that are needed in greater amounts than before pregnancy. Folic acid, iron, calcium, and vitamin D are all important in supporting a healthy pregnancy and development of your growing baby. Folic acid is a B vitamin that helps prevent neural tube defects. While there are many foods that contain folic acid, it is difficult to get the necessary amount needed during pregnancy from foods alone, so a supplement may be needed. Iron is important to support your baby’s brain development and to accommodate for the increased amount of blood in your body. Calcium, which we know is important for bone and teeth development along with Vitamin D, can also help prevent preeclampsia, which is a sudden increase in blood pressure.  Protein needs are also increased during pregnancy and can be met through healthy sources like beans, peas, eggs, leans meats, unsalted nuts and seeds.

When your baby is born, the United States Dietary Guidelines for Americans recommend that infants be exclusively breastfed for the first 6 months of their lives, meaning your baby should not have any other foods or liquids, including infant formula or water. Breast milk is the best source of nutrition for most babies, with it naturally changing as your baby grows to meet their needs. Breastfeeding has also been found to reduce risk or asthma, obesity, Type 1 diabetes, and other long-term illnesses and diseases.

For more information on the Dietary Guidelines for Americans recommendations, check out https://bit.ly/3TfpTgU. Other helpful resources for nutrition during pregnancy can be found at MyPlate.gov.