Poor nutrition entails risks such as premature birth, gestational diabetes, excess weight gain, hypertensive disorders and possible complications during childbirth.
Written by: Anna Jones
Media contact: Hannah Echols
Good nutrition involves eating a healthy and balanced diet to ensure the body gets the nutrients it needs to function properly. While nutrition is important at all stages of life, experts at the University of Alabama at Birmingham say nutrition during pregnancy is especially important and that making healthier food choices every day will keep both mother and baby healthy.
As many as 70 percent of pregnant women exceed the recommended intake of added sugars, sodium and saturated fats. In addition, more than half of women become overweight during pregnancy, endangering the health of mother and baby.
"This poses risks associated with poor nutrition, such as preterm birth, gestational diabetes, excess weight gain, hypertensive disorders and possible complications during childbirth," said Camille Worthington, Ph.D., assistant professor at UAB Marnix E. Heersink School of Medicine Department of General Internal Medicine and Population Sciences.
Research shows that when mothers eat healthy foods during pregnancy, babies can become accustomed to some of these foods and flavors, allowing them to accept and enjoy similar foods as they grow older. This is because flavors from the mother's diet are transferred to the amniotic fluid and consumed by the fetus. After delivery, these flavors can be transferred through breast milk as it exposes the baby to foods, herbs and drinks the mother consumes.
What to eat
According to the American College of Obstetricians and Gynecologists, women who are pregnant with one fetus should eat an additional 340 calories per day starting in the second trimester. Women carrying twins should eat about 600 extra calories per day, and women carrying triplets should consume an extra 900 calories per day.
Eating healthy foods and taking a prenatal vitamin every day can help women get the vitamins and minerals they need during pregnancy. Pregnant women should focus on eating foods with folic acid, iron, calcium, vitamin D, choline, omega-3 fatty acids, vitamin B and vitamin C.
Some of the foods that can help pregnant women get the vitamins and nutrients they need include:
- Meat such as chicken, beef, liver and pork. Avoid salted meats.
- Eggs
- Seafood such as oily fish, including salmon, sardines and anchovies. Avoid seafood with high mercury content. This chart from the U.S. Food and Drug Administration explains which fish to eat and how much fish you can safely eat.
- Beans and lentils
- Fruits and vegetables
- Enriched breads and cereals
- Milk and dairy
How to get started
Worthington says one of the first steps moms can take in prioritizing their nutrition is to start with small changes.
"It can be difficult to maintain healthy habits that you start all at once," says Worthington. "Choose a habit that you think you can achieve, manage that habit, and slowly add more healthy habits to your routine."
Worthington recommends taking steps to make healthy choices easier, such as keeping fruit on the counter instead of processed snacks or keeping water in the refrigerator instead of sugary drinks.
"When deciding what to eat, think about how you can add vegetables to your meal," says Worthington. "For example, if you're eating a box of instant macaroni and cheese for dinner, add a bag of frozen broccoli. If you're eating a frozen pizza, add a few vegetables on top. Small changes add up."
Buy seasonal produce for more affordable options, or stock up on frozen or canned produce. When purchasing canned goods, look for options that are low in sodium and have no added sugar. If these are not available, rinse the canned fruits and vegetables before using to reduce the sodium and sugar content.
When you eat out, focus on switching to healthier options, such as grilled chicken instead of fried chicken, water instead of soda, or a salad or cup of fruit instead of chips or fries.
Worthington says to play with different seasonings to add flavor to healthy dishes prepared at home. Avoid using spice mixes with a high sodium content.
Worthington is transforming mom outcomes with food delivery
In her research, Worthington is at the forefront of a groundbreaking initiative to transform maternal health through innovative nutritional interventions. Her project, "Use of Home-Delivered Meals to Manage Cardiometabolic Health During Pregnancy Among Low-Income Predominantly Black Women in Alabama," focuses on the critical juncture of pregnancy, nutrition, maternal well-being, and birth outcomes in pregnant women who qualify for Medicaid. individuals.
"The U.S. and Alabama have among the highest rates of pregnancy complications, poor pregnancy outcomes, and maternal and infant mortality due to pregnancy," Worthington said. "Good nutrition is an important part of a healthy pregnancy, but not everyone has the ability to afford or access a healthy diet."
Worthington is currently working on a study that will provide pregnant mothers who qualify for Medicaid with ten free healthy meals delivered to their homes each week to help them eat healthier, maintain a healthy weight and reduce stress. Although enrollment for the study is currently closed, Worthington hopes her research shows that providing healthy meals to pregnant women can improve pregnancy outcomes and prevent mother and baby from developing pregnancy complications that result in longer hospital stays.
"Delivering healthy meals can support healthier pregnancies, which supports healthier babies and ultimately healthier communities," Worthington said.
