Summary of this article
The baby’s nutrition is important because what the mother eats is digested, absorbed, broken down, and passed on to the baby through the placenta and umbilical cord. There are five nutrients necessary during pregnancy: protein, folic acid, iron, calcium, and dietary fiber.
Introduction
When a pregnant woman finds out she is pregnant, she becomes concerned and worried about many things.
Most of these concerns are about the health of the baby.
Nutrition during pregnancy is important for the baby to grow healthy. The food the mother eats is digested, absorbed, broken down, and passed on to the baby through the placenta and umbilical cord. A baby that was once smaller than a grain of rice grows to nearly 3,000g in the mother’s stomach, so it’s clear that the mother’s nutrition is important. It makes you feel the wonder of life.
Many pregnant women will have questions about what they should eat for their baby, what nutrients they need to be careful of, how to manage their weight, etc.
This time, we will explain the five nutrients that are important during pregnancy: protein, folic acid, iron, calcium, and dietary fiber .
However, please note that pregnant women who have been diagnosed with gestational diabetes or pregnancy-induced hypertension after pregnancy, pregnant women with a BMI of 25 or higher before pregnancy, and pregnant women who had a medical condition before pregnancy will need to control their diet under the instructions of their doctor.
Eat a well-balanced diet to ensure a comfortable and safe pregnancy.
How much energy do you need during pregnancy?
The energy requirement for an adult woman is said to be approximately 1,900 kcal/day, and the amount of calories consumed during pregnancy increases gradually as the pregnancy progresses.
- Early pregnancy +50kcal
- Second trimester +250kcal
- 妊娠後期 +450kcal
In the early stages of pregnancy, morning sickness can make it difficult to eat, or it can increase your calorie intake. In the later stages of pregnancy, your growing belly can make you feel full quickly, and you may eat less at one time. If you are unable to eat the amount you want at one time, it may be a good idea to try dividing your meals into smaller portions.
The above is only a guideline, so be sure to check your weight gain and eat a balanced diet.
Be careful not to eat too much for the sake of your baby. Excessive weight gain can lead to various risks, such as pregnancy-induced hypertension, gestational diabetes, fetal macrosomia, and shoulder dystocia. However, it is not a good idea to go on a diet during pregnancy and reduce the amount of food you eat just because you have gained too much weight. If you are concerned about weight gain, try to do aerobic exercise such as walking within your limits.
The range of weight gain varies depending on your non-pregnant BMI.
- BMI less than 18.5: 9-12kg
- BMI 18.5 or more and less than 25.0: 7 to 12 kg
- BMI 25.0 or above: Individual consultation
※ BMI＝body weight(kg)÷height(m)÷height(m)
Protein
The ideal daily protein intake is 13-20% of the energy intake, and the recommended amount for adult women is 50g/day. However, during pregnancy, it is recommended to add +0g in the first trimester, +10g in the second trimester, and +25g in the third trimester .
Protein is a very important nutrient for building muscles, organs, etc. It also plays a role in synthesizing enzymes, hormones, and immune substances.
Foods high in protein (per 100g)
| Beef (thigh meat) | 20.7g |
| Pork (thigh meat) | 22.1g |
| Chicken (breast) | 24.4g |
| salmon | 22.3g |
| Bonito | 25g |
| milk | 3.3g |
| yogurt | 3.5g |
| Soy milk | 3.6g |
| Firm tofu | 6.6g |
| egg | 12.3g |
Folic acid
One of the nutrients that is said to be especially important during pregnancy is folic acid. Folic acid is a water-soluble B vitamin . Taking folic acid before and during pregnancy can prevent the baby from developing congenital disorders such as nerve closure disorder and anencephaly. Folic acid is also a vitamin that helps with the production of red blood cells, and is one of the important vitamins that promotes protein biosynthesis and helps with cell production and regeneration. Therefore, it is an essential nutrient for the baby’s growth.
The recommended daily intake of folic acid is 240 μg for adult women, and 480 μg for women who wish to become pregnant and pregnant women .
Folic acid is a vitamin found in large amounts in plant leaves, but is unstable to light and heat, and the rate at which it is absorbed by the body from food varies. It is extremely difficult to obtain 480μg of folic acid entirely from food, so it is said that it is best to take it in combination with supplements.
Foods rich in folic acid
| Spinach (60g) | 126μg |
| Asparagus (60g) | 114μg |
| Shungiku (60g) | 114μg |
| Strawberries (60g) | 60μg |
| Natto (50g) | 60μg |
Folic acid is sensitive to heat, light, and water, so it is a good idea to try cooking it in a creative way, such as steaming or frying.
Iron
Iron deficiency anemia is one of the problems that many pregnant women suffer from during pregnancy . It is said that one in four non-pregnant women suffer from iron deficiency anemia as well. During pregnancy, the amount of blood in the body increases by about 1.5 times to provide nutrients to the baby, so even women who normally have no problems with anemia tend to become more susceptible to anemia.
Iron deficiency anemia occurs when there is a lack of iron, which is necessary to produce hemoglobin, a component of red blood cells. Hemoglobin is responsible for carrying oxygen in the blood, and if there is a lack of iron, you may experience shortness of breath, palpitations, headaches, dizziness, lightheadedness, and fatigue when exercising. In mild cases, there is little impact on the baby, but severe iron deficiency anemia can cause the baby to be underweight, so caution is required.
For adult women, 10-12 mg/day of iron is recommended, with +2.5 mg/day during early pregnancy and +15 mg/day during mid- and late pregnancy .
Foods high in iron
| Pork liver (80g)* | 10.4㎎ |
| Chicken liver (60g)* | 5.4㎎ |
| Wakasagi (80g) | 4.0㎎ |
| Oysters (70g) | 2.5㎎ |
| Dried hijiki (10g) | 5.5㎎ |
| Spinach (80g) | 3.0㎎ |
| Shijimi clams (20g) | 2.0㎎ |
| Freeze-dried tofu (30g) | 2.8㎎ |
*Liver contains a lot of vitamin A, so be careful not to eat too much.
Calcium
Calcium is said to be one of the minerals that Japanese people tend to lack . The recommended daily intake for adult women is 650 mg , but the average intake is said to be 420 mg per day. There is no recommendation to take extra calcium during pregnancy, but if you tend to be deficient in calcium on a regular basis, it is important to be especially careful when taking it during pregnancy. Calcium is an important nutrient for forming the baby’s bones and teeth.
Foods rich in calcium
| Milk (200ml) | 220mg |
| Processed cheese (25g each) | 158mg |
| Yogurt (100g) | 120㎎ |
| Firm tofu (100g) | 86mg |
| Natto (1 pack 50g) | 45㎎ |
| Dried shrimp (3g) | 213㎎ |
| Ayu (70g per fish) | 175㎎ |
| Molokheiya (100g) | 260㎎ |
| Komatsuna (100g) | 170㎎ |
Fiber
Dietary fiber is food that cannot be digested by the human body. Therefore, it is not a source of energy, but it has the effect of suppressing the rise in blood sugar levels after meals, excreting cholesterol, and absorbing water to increase the volume of stool.
Constipation is common during pregnancy, so it is a good idea to actively consume dietary fiber. Adult women are recommended to consume at least 18g/day. There is no additional recommendation during pregnancy.
Foods high in dietary fiber (per 100g)
| Hijiki | 51.8g |
| Soybean | 17.9g |
| Okara | 11.5g |
| almond | 10.1g |
| Kiwi fruit | 2.5g |
| avocado | 5.3g |
| broccoli | 4.4g |
| Green Peas | 7.7g |
What foods should you be careful of during pregnancy?
It is said that during pregnancy, digestive function slows down due to hormonal influences.
Therefore, you are more likely to have stomach upset, constipation, diarrhea, and bacterial infections from seafood, raw meat, etc. Sometimes these can cause congenital diseases in your baby, so you need to be especially careful about what you eat during pregnancy.
Can diet cause chromosomal abnormalities in babies?
At Hiro Clinic NIPT , we perform NIPT (non-invasive prenatal testing) , a test that checks for chromosomal abnormalities such as Down syndrome in the fetus by taking a blood sample from the mother and performing a PCR test . NIPT (non-invasive prenatal testing) has extremely high accuracy in terms of sensitivity and specificity compared to conventional blood-based prenatal testing . For pregnant women who are worried that NIPT (non-invasive prenatal testing) alone is not enough, we also perform full chromosome testing * .
* Full chromosome testing: Testing is possible for all chromosomes (1-22, X, Y chromosomes) including chromosomes other than trisomy 21 , trisomy 18 , and trisomy 13, as well as all autosomal partial deletions and duplications .
Chromosomal abnormalities are not caused by diet during pregnancy, but for mothers who are worried about their baby’s condition, this test can be effective in easing their anxiety.
Beware of Vitamin A
Vitamin A is necessary to keep the skin, eyes, and mucous membranes functioning normally. It is one of the important nutrients for pregnant women, but excessive intake is important. Vitamin A is a fat-soluble vitamin, and accumulates in the liver and fatty tissues of the body. It is said that if you take too much vitamin A before the third month of pregnancy, the baby’s ear morphological abnormalities increase. It is unlikely to overdose with normal diet alone, but if you are taking supplements containing vitamin A, you should be careful. The required amount for adult women is 600μgRAE/day, with an upper limit of 1500μgRAE/day. In the later stages of pregnancy, it is recommended to take +80μgRAE. Excessive intake is important, but even if you take too little, it is said that it can cause developmental retardation in the baby. Many pregnant women may be confused, but it is best to be careful with supplements and eat a balanced diet.
Liver contains a lot of vitamin A. You should be careful not to eat too much, but as long as you don’t eat too much, it’s not a problem.
Beware of Creatures
During pregnancy, your digestive and immune functions are likely to be weakened due to hormonal influences, so it is best to avoid eating raw fish, raw meat, and unpasteurized dairy products.
Raw fish and shellfish can cause anisakiasis, Salmonella, Vibrio parahaemolyticus, and Hepatitis A virus. If the condition becomes severe, pregnant women may develop sepsis or meningitis, and the baby may suffer from stillbirth, premature birth, or congenital abnormalities.
Raw meat can cause infection with Toxoplasma gondii, which can lead to miscarriage, stillbirth, or congenital toxoplasmosis, resulting in eye and brain damage.
You may be infected with Listeria through natural cheese, prosciutto, smoked salmon, meat, fish pate, etc. After the 26th week of pregnancy, the condition is more likely to become severe, and it is said that the infection can be transmitted to the baby through the placenta, resulting in premature birth or stillbirth.
Beware of mercury intake
Depending on the type of fish, there are some species that require caution regarding mercury intake (dolphins, whales, southern bluefin tuna, etc.). Normal adults can excrete the amount of mercury found in nature, but fetuses cannot. It is said that babies who have accumulated mercury will experience effects such as delayed reactions to sounds at levels of less than 1/1000th of a second.
Conclusion
This time we explained nutrition and precautions to take during pregnancy.
It is most important for a baby that the mother eats safe, delicious, and correct foods. Get the right knowledge and enjoy a better pregnancy life.
Pregnant women who have concerns about their nutrition should consult with their doctor and make good use of supplements.
Article Editorial Supervisor
Dr. Kunihiko Shiraogawa
Head Doctor of Hiro Clinic NIPT Nagoya
Certified Obstetrician and Gynecologist, Japan Society of Obstetrics and Gynecology
As an obstetrician/gynecologist with nearly 40 years of extensive experience, he has worked with many pregnant women.
Currently, as the head doctor of Hiro Clinic NIPT Nagoya , he is in charge of NIPT testing, and also provides consultations to pregnant women online at all Hiro Clinic NIPT clinics in Japan.
Brief History
1982 – Aichi Medical University Hospital
1987 – OB/GYN, Kagoshima University Hospital
1993 – Head Doctor, Shiranogawa Clinic
2011 – Kaba Memorial Hospital
2019 – Okamoto Ishii Hospital
2020 – Head Director, Hiro Clinic NIPT Nagoya
