Increased needs during pregnancy
Eating for two does not mean eating twice as much. During pregnancy the expectant mother's metabolic rate is reduced and the body becomes more energy efficient, which explains why the calorie requirements of pregnant women do not increase dramatically.
© Thinkstock
The need for several vitamins and minerals is increased slightly. Pregnant woman must get enough fats. Two fatty acids - docosahexanoic acid and arachidonic acid - are vital for the development of the baby's brain and vision. The best source of these fatty acids is oil-rich fish. Increasing water and fibre will help prevent problems like constipation.
Extra needs for nutrients can be met through the diet (see Foods to eat during pregnancy) or by taking ante-natal supplements. The table shows the recommended daily intakes of key nutrients for pregnant and non-pregnant women aged 19-45.
| Nutrient | Non-pregnant | Pregnant |
|---|---|---|
| Protein | 45g | 51g |
| Vitamin A | 600mcg | 700mcg |
Vitamin B1 | 0.8mg | 0.9mg |
Vitamin B2 | 1.1mg | 1.4mg |
| Niacin | 13mg | 13mg |
Vitamin B6 | 1.2mg | 1.2mg |
Vitamin B12 | 1.5mcg | 1.5mcg |
| Folate | 200mcg | 300mcg |
| Vitamin C | 40mg | 50mg |
| Calcium | 700mg | 700mg |
| Iron | 14.8mg | 14.8mg |
| Magnesium | 270mg | 270mg |
| Selenium | 60mcg | 60mcg |
| Zinc | 7.0mg | 7.0mg |
Lisa Hark, PhD RD & Dr Darwin Deen
Posted 14.02.2011
Get more on this subject…
