Macronutrient requirements during pregnancy

The diet during pregnancy should follow the same basic principles of a healthy diet recommended for any stage of life; therefore, as an essential element, diets should be varied, the amounts to be ingested should be moderate and sufficient water consumption should be guaranteed. The specific nutrient needs for each of the phases of pregnancy are indicated by the specialists, who also evaluate and guide the guidelines to be followed in each of the scheduled consultations.

Energy needs

During the first trimester of pregnancy, in some cases, energy consumption should increase with respect to the usual diet by about 200 kilocalories per day, while in the remaining trimesters, the increase should be around 350 kilocalories per day. In the last weeks of the last trimester, you may not need additional calories.

Increases and decreases in energy intake depend on the following factors:

• Body weight of the pregnant woman at the beginning of pregnancy.
• Level of physical activity performed on a daily basis.
• Weight increase related to the metabolic adaptations of pregnancy.

In order to preserve another of the basic principles of a healthy diet, between 50% and 55% of energy needs should be obtained by consuming foods containing complex carbohydrates, such as wholemeal bread, rice, legumes, vegetables, tubers and fruits, rich in nutrients and dietary fiber; avoiding foods that provide a lot of energy but few nutrients, such as soft drinks, cakes, pastries, jams and excess sugar added to milk, coffee or tea; fried foods, sauces, animal fats, coconut oil, palm oil and margarine.

To achieve the extra calories needed during pregnancy, it would not be necessary, as it is commonly said, to "eat for two", it would be enough to add one or two moderate daily portions of some food to the diet, selecting it depending on the nutritional needs of the pregnant woman and the caloric value it contains. For example, to cover calcium needs, intakes of whole cow's milk could be increased, taking into account that a medium glass of approximately 200 milliliters could provide around 120 kilocalories of energy.

Protein needs

Proteins are part of all living tissues. Some are structural, such as collagen, the most abundant component of skin and bones, others are enzymatic, such as saccharase, which converts common sugar into glucose and fructose, and others, such as insulin, are hormones. Proteins determine the shape and structure of cells, allow them to maintain their integrity, control and regulate their functions, and protect them from external agents.

Protein intakes in the normal daily diet generally always exceed the recommended intakes, which means that there are almost never problems of protein malnutrition. However, the development of maternal and fetal tissues requires a considerable protein content in the diet of the pregnant woman, which increases as the pregnancy progresses, depending on the following factors:

• Amount of protein delivered to fetal development, the formation of the placenta, and to the increase in uterine, breast, blood and adipose tissues of the pregnant woman.
• The metabolic efficiency of the pregnant woman's body, necessary to convert food protein into body structures.
• Individual variability, corresponding to the size of the mother and the fetus.

Taking all these factors into account, it is recommended to consume approximately 60 grams of protein per day during pregnancy, which would represent an increase of 15 to 25 grams per day with respect to the recommended daily intake, which is between 41 and 43 grams per day for adult women.

Fat requirements

The opinion on the role of fats in the diet tends in some cases to highlight only the negative effects caused in the organism by diets with excesses of saturated fats; which induces in some people an aversion to the consumption of fats, which favors the occurrence of the following health disorders:

• Vitamin A, D, E, K deficiencies.
• Insufficiency of hydrocortisone, affecting the metabolism of carbohydrates, fats and proteins.
• Energy deficit in the organism, which would force it to degrade protein to obtain energy.

For all these reasons, it is recommended that women who consume low-calorie diets and intend to become pregnant go to a specialist to receive precise instructions regarding their diet, which will allow them to face this stage without nutritional deficiencies that could harm their health and that of the baby.

Fat intake should represent between 30% and 35% of the total caloric value of food, so an adequate consumption of polyunsaturated fatty acids, contained in olive oil, seed oils, seeds, egg yolk, fish and seafood, should be ensured. The consumption of trans fatty acids, present in many bakery products, pastries and cookies, should be limited.

Carbohydrates

Together with proteins and lipids, carbohydrates provide the body with calories that are converted into energy. Depending on the type of carbohydrate contained in the food, its assimilation will be faster, you will feel more or less satiety, and it will be more or less beneficial to your health.

Slow absorption carbohydrates, or complex carbohydrates, are the healthiest. Examples: bread, pasta, rice, legumes, flour and potatoes.

Rapidly absorbed carbohydrates, or simple carbohydrates, are less healthy. Examples: sugar, honey, sweets, pastries, candies and sugary soft drinks.

During pregnancy, as in any other stage of life, carbohydrates should provide between 50% and 55% of the total calories needed by our body during the day. Complex carbohydrates should be chosen, as they contain a high number of nutrients and dietary fiber. They should be taken in moderate portions distributed throughout the day, to avoid possible situations of hypoglycemia, which frequently occur in pregnancy after prolonged periods of fasting.

Dietary fiber

Dietary fiber is a complex group of substances that are part of foods of vegetable origin, which cannot be digested and absorbed by the small intestine and undergo complete or partial fermentation in the large intestine.

Dietary fiber intervenes in the decrease of intestinal transit, increases the frequency of evacuation and avoids constipation; it also slows down the absorption of sugars and fats ingested, which reduces the final energy intake.

During pregnancy, the increase in progesterone levels causes a relaxation in the digestive tract musculature, which explains the presence of symptoms such as nausea, vomiting and constipation. Therefore, the consumption of foods rich in fiber is recommended during this period, since they stimulate intestinal evacuation.

Foods rich in dietary fiber are raw vegetables and fruits; cereal husks and legumes.

Water

Water is the main component of the human organism, representing 60% of the total body weight, and is distributed throughout all organs, being its content higher in the blood vessels and lower in the bone.

Among the main functions of water are:

• Transport nutrients and substances necessary for the life of the cells.
• It is the vehicle used to eliminate waste substances.
• It lubricates and provides structural support to tissues and joints.

Importance of water consumption during pregnancy:

• Water prevents dehydration that can affect maternal health and fetal development.
• Water is also important for the increased production of amniotic fluid, which is essential for the proper development of the baby.
• Adequate water intake contributes to the prevention of urinary tract infections and constipation problems.

Therefore, it is recommended that pregnant women drink at least 2 to 3 liters of water a day, distributed throughout the day, to maintain adequate hydration.