Nutrition during Single and Multiple Pregnancies

It is very important to understand that most nutrient requirements increase significantly more during pregnancy, than kcalorie requirements.

Therefore, eating more carefully, to include higher nutrient – dense foods, with a lower kcalorie density, is essential to meet important nutrient requirements.

This will not only minimize the risk of cravings, but also unnecessary or excessive body fat increase during the pregnancy.

Weight increase expected, due to development of the uterus, breast tissue, interstitial and amnionic fluids, placenta, umbilical cord, blood volume is +- 5.5 – 6kg in a healthy single pregnancy, with the mother at ideal weight at conception, and increased subcutaneous fat and protein stores are not to be exceeding 3-3.5kg. Different optimal projections apply if the mother is underweight or obese at conception.

Optimizing your nutrition now, with intelligent dietary habits, and managing weight, will also reduce risks of complications, such as gestational diabetes, hypertension, preterm birth, birth defects or post natal depression.

Even if you fall pregnant, without the chance to optimize your weight and nutritional health before, it is still possible to embrace intelligent nutrition habits immediately, minimize weight gain, or lose body fat safely and wisely, during these 9 months!

Uncomfortable symptoms such as constipation, hemorrhoids, reflux, edema ( swelling) of extremities such as ankles can be minimized or eliminated.

It really is about the quality of the dietary choices you make!

MULIPLE PREGNANCIES:

All of the above described principles become even more important with a multiple pregnancy.

Specific attention should be given to inclusion of sufficient protein, good fats, omega 3’s (EPA and DHA) calcium, magnesium, folic acid, vit D, C, E, Zinc, and low glycemic carbohydrate choices. Intra abdominal pressure increases, and ‘space’ becomes limiting, which may impact on digestive capacity and comfort.

Careful timing and planning of meals, and combining of nutritious foods is essential. Liquidised or pureed homemade soups and smoothies could be a very important intervention.

Vegan or vegetarian mothers-to-be, carrying multiples, are even more in need of intelligent nutritional guidance.