Natal Nerds Part II: Macronutrients for Mamas

Yesterday, we went over some general lifestyle guidelines. Now let’s dig into protein, carbohydrates, and fat. If you live by the US Government’s Recommended Daily Allowances, the official numbers for macronutrients while pregnant are as follows:

• Increase carbs by about 45g daily.

• Increase protein by about 25g daily (10% to 35% of total calories).

• Make fats 20% to 35% of total calories.

All that duly noted, there’s one expert you should listen to more than the lab coats at the USDA: Your body. As most Nerd Herders know, I’m a huge proponent of biochemical individuality, the notion that each of us has a unique set of nutritional needs based on our DNA and how our environment influences that DNA. With this in mind, your individual needs might vary from the USDA numbers. One way to figure out if this is the case might be to honor your cravings.

No one knows for sure why pregnant women get cravings but when they hit, try to look deeper into their meaning. For example, a strong ice cream craving could be your body calling out for calcium, which is hugely important during pregnancy. (More on that later.) So when it comes to protein, carbs and fat, as well as vitamins and minerals, look beyond the naughtiness of your cravings and see if your body can guide you in the right direction.

Powerful Protein

While protein needs increase, they don’t shift. Just as you’ve always needed all the essential amino acids, so does your maternal masterpiece. Make sure you’re getting plenty of complete proteins. They are the building blocks of your baby’s body and brain. If you eat animal protein, that’ll be easy. However, if you’re a vegan, you want to be extra vigilant in eating complementary proteins that, combined, provide all the essential aminos. To do this, eat plenty of legumes and grains.

Fabulous Fiber

Pregnant women are susceptible to gestational diabetes, given pregnancy hormones can interfere with insulin, the hormone that regulates blood sugar. According to a cohort study to the Harvard Nurses Health Study, diets high in fiber-packed whole grains, fruits and veggies can reduce your risk of experiencing this complication.

It can also help keep the bacteria in your gut healthy and prevent constipation, which is a common problem during pregnancy.

Cautious Carbs

Getting plenty of fiber-rich fruits and veggies while avoiding high-glycemic sugary indulgences is always a good idea, but when you’re pregnant, it’s important for you and your kid. So ixnay on the added ugarsay. (Pig Latin is a valuable parenting tool learn it now.) Otherwise, not only do you increase your own risk of post-birth obesity and insulin resistance, but also you increase the chance that your child will be born at an unhealthy weight.

Important Omega-3s

Essential fatty acids, particularly omega-3 fatty acids, are crucial during pregnancy. They play a huge role in fetal growth, particularly in regards to brain development and retinal formation.

Unfortunately, one of the best sources of omega-3s out there is fish--and according to the FDA and EPA, pregnant women need to be extra mindful of the mercury and other heavy metals you find in seafood. Luckily, there are a few workarounds.

Obviously, you can try to avoid fish entirely by focusing on other omega-3-rich foods such as flaxseed and walnuts. If you’re using flaxseed oil, start with one tablespoon in the first trimester, two in the second and three in the third. If you do eat seafood, stick to fish with lower levels of mercury such as anchovies and salmon. Here’s an excellent list of go-to and go-away fish from the Natural Resources Defense Council.

That’s it for today, baby makers. Tomorrow, we’ll look at vitamins and minerals.