In my clinic, I often encounter women who were adept at eating, drinking, and having fun before pregnancy, but once they become pregnant, they become extremely cautious, and the question they ask doctors most often is: "I'm pregnant, what can I eat? What shouldn't I eat?"
Before answering this question, we should first understand the differences in energy and nutritional requirements between pregnant and non-pregnant women.
Nutritional supplements during pregnancy vary greatly!
The nutrients needed by the human body mainly consist of the three major nutrients (carbohydrates, proteins, and fats) as well as vitamins, minerals, and dietary fiber.
In early pregnancy, the expectant mother's energy and nutrient needs are not much different from those before pregnancy; she can eat the same way as before.
Starting from the second trimester, the daily energy requirement should be increased by 200 kcal.
At this time, the energy ratio of nutrients is not much different from that before pregnancy, but the amount has increased:
Protein should account for 25% to 30% of total energy, with an increase of 15g per day. It should mainly come from animal-based foods such as eggs, poultry, lean meat, and dairy products.
Carbohydrates should account for 50%–60% of total energy, with an additional 36g per day;
Fat accounts for 25% to 30% of total energy, and long-chain unsaturated fatty acids are beneficial to the development of the fetus's brain and retina. Therefore, pregnant women should eat some deep-sea fish, walnuts, etc.
However, pregnant women must pay attention to their fat intake. Excessive fat intake can easily lead to rapid weight gain during pregnancy and even cause pregnancy complications.
In addition, the intake of these substances needs to be increased throughout the pregnancy:
Vitamins: essential for regulating metabolism and maintaining various physiological functions, especially in the early stages of embryonic development. Insufficient or excessive intake may increase the risk of birth defects.
Inorganic salts and trace elements: Inorganic salts such as calcium and magnesium, and trace elements such as iron, zinc, and iodine are all essential substances for fetal growth and development;
Dietary fiber: Although dietary fiber is not absorbed by the human body, it can reduce the absorption of sugar and fat, alleviate the rise in blood sugar, and improve constipation during pregnancy.
Do I need to eat these foods during pregnancy?
Okay, now that we understand the above information, let's answer the questions one by one: which foods should we eat and which should we avoid?
01
Do I need to eat sea cucumber and bird's nest during pregnancy? Will eating bird's nest make my baby's skin whiter?
A: From a nutritional perspective, high-end nutritional products such as bird's nest and sea cucumber do not contain that much nutrition and will not bring any additional benefits to the fetus.
Of course, if you're wealthy and feel psychologically comforted by eating it, I won't object; eat it if you want.
02
Do I need to supplement with DHA during pregnancy?
A: This is a difficult question to answer. Current research findings are inconsistent, and there are no routine recommendations for DHA supplementation during pregnancy in obstetrics and pediatrics guidelines across various countries.
Some studies have found that DHA supplementation during pregnancy and infancy is beneficial for children's brain and cognitive development, but other studies have not found any benefits from additional DHA supplementation. Please note that this discussion focuses on the issue of additional DHA supplementation.
Eating more deep-sea fish in your daily diet is highly recommended.
Some expectant mothers believe that supplementing with DHA will improve their child's IQ.
In fact, many factors influence IQ, the most important being genetics, but also related to environment, nutrition, and upbringing. From this perspective, the idea that supplementing with DHA will make a baby smarter is unreliable.
Of course, some expectant mothers worry that supplementing with DHA will make their baby's head bigger.
There is currently no evidence that DHA affects a baby's brain volume or skull development. Therefore, the claim that DHA makes a fetus's head bigger is unscientific.
Therefore, my general attitude towards pregnant women who want to supplement DHA is: I don't oppose it, but I don't recommend it.
03
Do I need to take calcium supplements during pregnancy?
A: Yes, it's necessary. Calcium intake during pregnancy meets the needs of both the expectant mother and the fetus for bone and teeth development.
The main food source of calcium is milk and dairy products. Other sources include dried shrimp and kelp.
For pregnant women who do not consume much dairy during pregnancy, we recommend supplementing with an additional 500-1000mg of calcium.
04
Should pregnant women take iron supplements?
A: It depends. If the expectant mother does not have iron-deficiency anemia, dietary supplementation is usually sufficient.
The main food sources include animal liver, beef, blood tofu, black fungus, and sesame paste.
It should be noted that hemoglobin from animal-based foods is absorbed better, so eating more spinach is not a good way to supplement iron. Iron deficiency anemia is quite common in the second and third trimesters of pregnancy, at which time iron supplements can be taken under the guidance of a doctor.
05
Is it okay to drink tea and coffee while pregnant?
A: The main component of tea and coffee is caffeine.
If you're just drinking weak green tea or herbal tea, it's fine. Similarly, drinking one cup of coffee a day is also acceptable.
It is not recommended to drink milk tea during pregnancy. Milk tea is mainly composed of sugar, fat, and caffeine, and contains very little protein (milk tea is not simply milk and tea).
Therefore, milk tea can be considered "junk food." Drinking it occasionally to satisfy a craving is fine, but long-term consumption is not recommended.
06
Will eating hairy crabs during pregnancy cause my baby to drool excessively after birth? Also, is it okay to eat sashimi?
A: The claim that eating hairy crabs causes babies to drool is like the saying that eating soy sauce will darken their skin—there is no scientific basis for this.
Pregnant women can eat hairy crabs; eating half or a whole one is fine, just in moderation.
Raw fish is okay to eat, but it's important to ensure freshness and food safety.
Summarize
The principles of diet during pregnancy are: moderation, balance, and variety.
Everyone's situation is different; some people have a good appetite, while others can't eat at all during their entire pregnancy.
In general, there aren't many dietary restrictions during pregnancy. You can eat most of what you could before pregnancy, but you should do so in moderation.
Also, never think that just because you're pregnant you can eat for two.
If not controlled, weight gain during pregnancy will definitely not be well managed, and may even lead to diabetes and pregnancy complications.
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