by Poor nutrition comes with risks such as preterm birth, gestational diabetes, excessive weight gain, hypertensive disorders and possible complications in delivery, among other issues.
Written by: Anna Jones
Media contact: Hannah Echols
Poor nutrition comes with risks such as preterm birth, gestational diabetes, excessive weight gain, hypertensive disorders and possible complications in delivery, among other issues.Good nutrition means eating a healthy, balanced diet to ensure the body gets the nutrients it needs to function well. While nutrition is important at every stage of life, experts at the University of Alabama at Birmingham say nutrition is especially important during pregnancy and that healthier food choices every day will help keep both mother and baby healthy.
70 percent of pregnant women exceed the recommended intakes of added sugars, sodium and saturated fats. In addition, more than half gain too much weight during pregnancy, which puts the health of both mother and child at risk.
“This comes with risks associated with poor nutrition such as preterm birth, gestational diabetes, excessive weight gain, hypertensive disorders and potential difficulties in delivery, among other issues,” said Camille Worthington, Ph.D., assistant professor in the UAB Marnix E. Heersink School of Medicine Division of General Internal Medicine and Population Science.
Research suggests that when moms engage in healthy nutrition during pregnancy, babies can get used to some of these foods and flavors, which can help them accept and enjoy similar foods. remove them as they age. This is because flavors from the mother’s diet are transmitted to the amniotic fluid and consumed by the fetus. After childbirth, these flavors can be transmitted through breast milk as the baby is exposed to foods, spices and drinks consumed by the mother.
What to eat
According to the American College of Obstetricians and Gynecologists, women who are pregnant with one fetus should consume an additional 340 calories per day starting in the second trimester. Women carrying twins should eat about 600 extra calories a day, and women with triplets should eat an extra 900 calories a day.
By eating healthy foods and taking a prenatal vitamin every day, women can 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 cured meats.
- Eggs
- Seafood such as fatty fish including salmon, sardines and anchovies. Avoid seafood with high levels of mercury. This chart from the US Food and Drug Administration explains what fish to eat and how much fish is safe to eat.
- Beans and lentils
- Fruits and vegetables
- Enriched breads and cereals
- Milk and dairy
How to start it
Worthington says one of the first steps moms can take in prioritizing their nutrition is to start with small changes.
Worthington’s research is part of the Forge AHEAD Center, a comprehensive regional research center dedicated to advancing the prevention and management of cardiometabolic diseases, including obesity, diabetes and hypertension, which disproportionately affect communities in Alabama, Mississippi , and Louisiana.
“It can be hard to build healthy habits that you start all at once,” Worthington said. “Pick one habit that you feel you can achieve, master that habit, and then slowly add more healthy habits to your routine.”
Worthington recommends taking steps to make healthy choices easier—for example, keeping fruit on the counter instead of processed snacks or keeping water in the fridge instead of sugary drinks.
“When deciding what to eat, think about how you can add vegetables to your meal,” Worthington said. “For example, if you’re eating a box of instant macaroni and cheese for dinner, add a bag of frozen broccoli. If you are eating a frozen pizza, add a few vegetables on top. Small changes add up.”
Buy produce that is in season for more affordable options, or stock up on frozen or canned produce. When buying canned goods, Worthington says, look for options with low sodium and no added sugars. If these are not available, rinse the canned fruit and vegetables before use to reduce the sodium and sugar content.
When eating out, focus on switching to healthier options like grilled chicken instead of fried chicken, water instead of soda, or a side salad or fruit cup instead of fries or chips.
Worthington says to play around with different seasonings to add flavor to healthy home-prepared dishes. Avoid using seasoning mixes that are high in sodium.
Worthington replaces maternity fruits with food delivery
In her research, Worthington is leading a pioneering initiative to transform maternal health through innovative nutritional interventions. Her project, “Using Home-Delivered Meals to Manage Cardiometabolic Health During Pregnancy Among Predominantly Low-Income Black Women in Alabama,” focuses on the critical intersection of pregnancy, diet, maternal well-being, and birth outcomes among behaviors children who are eligible for Medicaid. individuals.
“Alabama has some of the highest rates of pregnancy complications, poor pregnancy outcomes, and pregnancy-related maternal and child deaths in the United States,” Worthington said. “Good nutrition is an important part of a healthy pregnancy, but not everyone can afford or access healthy food.”
Worthington is currently working on a study that involves delivering 10 free healthy meals to the homes of Medicaid-eligible pregnant moms each week to help them eat healthier, maintain a healthy weight and reduce stress. Although enrollment is currently closed for the study, Worthington hopes her research shows that providing pregnant women with healthy meals can improve pregnancy outcomes and prevent pregnancy complications for both mom and baby leading to long hospital stays.
“Healthy meal delivery can support healthier pregnancies, which support healthier babies and ultimately healthier communities,” Worthington said.
