There are a variety of physical and hormonal changes that take place during pregnancy and therefore food choices are essential for nourishment of both mother and child during this period.

The first 1000 days of life are very important for a child and begins from conception up to the 2nd birthday. During the first 1000 days the brain grows more quickly than at any other time in a person’s life. :contentReference[oaicite:0]{index=0}

1.Increased Nutrients

Nutrient Daily Requirements

Calcium	1200mg
Iron	27mg
Vitamin B9(Folate)	600-800mcg
Protein	70-100g(increasing in each trimester)

Protein, complex carbohydrates, omega-3 and micronutrients are very crucial during these times.

Calorie Requirements

1st Trimester	Normal
2nd Trimester	+350 Kcal
3rd Trimester	+450Kcal

Avoid overly processed junk foods which may be part of your cravings during this time period which may lead to complications such as hypertension and diabetes.

2.Protein

This is essential for tissue organ and brain growth. Protein also helps increase blood supply to the baby. 70-100g per day is needed depending on weight and trimester and increases gradually per trimester.

Good Sources of protein include:

• Chicken
• Salmon
• Nuts
• Cheese
• Beans
• Soya

3.Calcium

This is essential for:

• Maternal and child bone development
• Help prevent Pre-eclampsia
• Helps prevent pre-term birth.

Calcium requirements are 100 mg daily divided in two 50 mg doses.

Sources of calcium:

• Milk
• Yoghurt
• Cheese
• Dark green leafy vegetables

4.Vitamin B9 /Folate/Folic Acid

This reduces the risk of neural tube defects such as spina bifida and anencephaly. Daily Requirements are 600-800mcg.

Sources:

• Nuts
• Seeds
• Dried beans and lentils
• Eggs
• Nuts and peanut butter
• Dark green leafy vegetables.

5.Iron

Iron works with sodium potassium and water to increase blood flow to both the mother and the baby. 27mg of iron required daily alongside Vitamin C to enhance absorption.

Sources:

• Dark Green Leafy Vegetables
• Citrus fruits
• Enriched breads and cereals
• Lean beef and poultry.
• Eggs

OTHER TIPS DURING PREGNANCY

• Drink at-least 8 glasses of water per day.
• Take your prenatal vitamins
• Cravings may be satisfied often if they are for healthy food options but limited if they are for junk foods.
• Aversions usually occur and are only problematic when they are foods important to growth and development of both mother and child and therefore may need compensation.
• Pica is a disorder that causes cravings for items that lack nutritional value such as clay and cigarette ash.

Vitamin A and Pregnancy

• Vitamin A is a fat-soluble vitamin and excess is stored in the liver and therefore accumulation can have toxic effects and lead to kidney damage.
• It may even cause congenital birth abnormalities such as:

• Central Nervous System abnormalities
• Cardiovascular abnormalities
• Spontaneous abortion

NB: Avoid liver and liver products such as liver pâté because they are high in vitamin A.

HEALTHY WEIGHT GAIN DURING PREGNANCY

Weight gain during pregnancy is normal and the extra weight provides nourishment to the baby. Some of it is stored for breastfeeding after delivery.

Starting weight BMI (kg/m2)	Suggested Weight Gain (kg)
Underweight <18.5	12.7-18.1
Normal 18.5-24.9	11.3-15.9
Overweight 25-29.9	6.8-11.3
Obese >30	4.9-9.1

Weight gain should not be a major concern but main focus should be focused mainly on variety in food consumption.

SUMMARY

1. Take protein with every meal and snack
2. 5 or more servings of fruits and vegetables per day
3. Consume whole grains
4. Consume dairy products and foods rich in calcium
5. Consume foods with essential fats such as omega-3
6. Take your pre-natal vitamins.

AVOID

1. Alcohol consumption
2. Smoking
3. Raw/undercooked meats, deli meats and sea food
4. Unpasteurized dairy
5. Vitamin A rich foods such liver and liver pate
6. Usage of certain herbs such as sage, rosemary and parsley in large quantities as they have uterine stimulating properties.