Expecting and nursing mothers go through a lot of physical and emotional changes.

Ensuring that they have a proper and balanced diet is crucial to support the growth and development of their baby, their own health, and the health of their breastfeeding babies. Here is the ultimate nutrition guide for expecting and nursing mothers:.

Caloric Needs

Expecting and nursing mothers require an additional 300-500 calories per day to support the growth and development of their baby and to produce breast milk. However, caloric needs vary according to the woman’s height, weight, and activity level.

A registered dietitian can help calculate personal caloric needs.

Macronutrients

Macronutrients play an important role in the diet of pregnant and nursing mothers:.

Protein

Protein is crucial in building and repairing tissues and cells, especially during pregnancy and breastfeeding. Aim for 1.1 grams per kilogram of body weight. Good sources of protein include beans, lentils, eggs, lean meat, poultry, and fish.

Carbohydrates

Carbohydrates provide energy for both the mother and the baby. Opt for complex carbohydrates such as whole-grain bread, pasta, and rice. Fruits and vegetables also provide carbohydrates as well as important vitamins and minerals.

Fats

Fats provide energy and play a crucial role in fetal brain and eye development. Choose healthy fats like avocados, nuts, seeds, and fatty fish like salmon. Limit the intake of saturated and trans fats to support heart health.

Micro-nutrients

Micro-nutrients are essential vitamins and minerals needed in small amounts. Many micro-nutrients play a crucial role in the development of the baby and the well-being of pregnant and nursing mothers:.

Folic Acid

Folic acid is important to protect against neural tube defects (birth defects of the brain and spine). The recommended daily intake for pregnant women is 600 micrograms (mcg).

Foods high in folic acid include leafy green vegetables, citrus fruits, beans, and fortified breakfast cereals.

Calcium

Calcium is important for building strong bones and teeth. The recommended daily intake for pregnant women and nursing mothers is 1,000 milligrams (mg) per day.

Good sources of calcium include milk, cheese, yogurt, leafy green vegetables, and fortified tofu and juice.

Vitamin D

Vitamin D is crucial for the absorption of calcium and the development of bones and teeth. The recommended daily intake for pregnant women and nursing mothers is 600 International Units (IU) per day.

Good sources of vitamin D include fortified milk, salmon, and egg yolks. However, it can be difficult to obtain enough vitamin D through food alone. A vitamin D supplement may be recommended.

Iron

Iron is important for the production of hemoglobin, which carries oxygen in the blood. The recommended daily intake for pregnant women is 27 mg per day.

Good sources of iron include lean meat, poultry, fish, beans, lentils, fortified breakfast cereals, and dark green leafy vegetables. Iron supplementation may also be recommended.

Hydration

Hydration is important for expecting and nursing mothers. Aim for eight to ten 8-ounce glasses of water per day, in addition to other fluids like milk, juice, and soup.

Dietary Restrictions

Some foods may be harmful to the mother and the baby and should be avoided:.

Alcohol

Alcohol consumption during pregnancy can lead to fetal alcohol syndrome, which can cause physical and cognitive abnormalities in the baby. Pregnant and nursing mothers should avoid alcohol altogether.

Caffeine

High doses of caffeine can cause miscarriage and low birth weight. Pregnant women and nursing mothers should not consume more than 200 milligrams per day, which is equivalent to one 12-ounce cup of coffee.

Raw or Undercooked Food

Raw or undercooked food can contain harmful bacteria that can cause food poisoning. Avoid raw or undercooked meat, eggs, and fish. Wash fruits and vegetables thoroughly.

Fish with High Mercury Content

Fish with high mercury content, such as shark, swordfish, king mackerel, and tilefish, should be avoided as they can harm the nervous system of the baby.

Pregnant and nursing mothers can eat up to 12 ounces of low-mercury fish per week, like shrimp, salmon, and canned light tuna.

Conclusion

A well-balanced and nutritious diet is crucial for expecting and nursing mothers to support the growth and development of their baby, their own health, and the health of their breastfeeding babies.

Consult with a registered dietitian to determine personal caloric needs and to receive personalized nutrition guidance.