Pregnancy involves substantial physiological change. Over nine months, the foetus develops from a few cells into a fully formed infant – a process that places sustained demand on the body.
A few targeted adjustments to daily routines support the body through this period.
A healthy diet and exercise
A balanced diet and regular exercise are the foundation of physical health during pregnancy. Adequate energy and nutrient intake are required; one-sided or low-calorie diets can affect foetal development[1] [2].
Although the “eating for two” idea is a misconception, energy needs do increase as pregnancy progresses. From the second trimester onwards, daily intake should rise by approximately 340 kcal[3]. Healthy pregnancy is also associated with weight gain. Most women gain between 10–16 kilograms on average[4].
Specific needs during pregnancy
A varied diet of carbohydrates, proteins, vitamins, and minerals applies during pregnancy as in non-pregnant life. Requirements for certain micronutrients increase, however — particularly folate, omega-3 fatty acids, and vitamin D in countries with limited sunlight. A doctor can determine specific supplementation recommendations.
Protein intake also requires extra attention during pregnancy. Protein is the building block of body tissue for both mother and baby. Studies show that mothers who get adequate energy and protein during pregnancy reduce the risk of low birth weight by 32%[5].
For the average woman, recommended intake is 0.8 g protein per kg of body weight per day. During pregnancy, the recommended dietary allowance (RDA) increases to 1.1 g per kg of body weight[6]. More recent studies indicate higher amounts, up to 1.5 g per kg, may be beneficial[7].
The World Health Organization (WHO) recommends increasing protein intake by one gram per day during the first trimester, rising to nine grams per day in the second trimester and 31 grams extra per day in the third trimester[8].
Breastfeeding
Protein is the main component of breast milk. Adequate protein intake is therefore also required during breastfeeding. The RDA recommends 1.3 g of protein per kg of body weight per day[9].
WHO recommendations include an additional 19–20 g of protein per day during the first six months of exclusive breastfeeding of the baby. The additional intake can be reduced to 12.5 g per day for the following six months if partial breastfeeding continues[10].
Type of protein
Protein needs can generally be met through a healthy and varied diet. However, protein quality varies between sources.
Animal-based proteins, like milk, meat, fish, eggs are of high quality and provide all essential amino acids in suitable proportions. Plant-based diets require closer attention to amino acid coverage, as plant protein composition differs from animal-based protein. Reduced appetite or nausea during pregnancy can make protein intake more difficult. In this context, a whey protein supplement is a practical option. Whey protein is derived from milk and provides all essential amino acids. A supplement does not replace a healthy diet, as the overall dietary quality remains the foundation.
[1]Langley-Evans SC. Nutritional programming of disease: unravelling the mechanism. Journal of Anatomy, 2009; 215(1); 36-51.
[2]Blumfield ML and Collins CE. High-protein diets during pregnancy: healthful or harmful for offspring? The American Journal of Clinical Nutrition, 2014; 100(4); 993-995.
[3]https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy
[4]Deutsches Ärzteblatt, „Ernährung in der Schwangerschaft – Für das Leben des Kindes prägend”, Jg. 110, Heft 13, März 2013
[5]Imdad A and Bhutta ZA. Maternal nutrition and birth outcomes: effect of balanced protein-energy supplementation. Paediatric and Perinatal Epidemiology, 2012; 26(1); 178-190.
[6]Institute of Medicine. Dietary reference intakes for energy, carbohydrates, fiber, fat, fatty acids, cholesterol, protein and amino acids. National Academy Press, Washington, DC, USA: 2005.
[7]Stephens TV, Payne M, Ball RO, Pencharz PB and Elango R: Protein requirements of healthy pregnant women during early and late gestation are higher than current recommendations. The Journal of Nutrition, 2015; 145(1); 73-78.
[8]WHO/FAO/UNU. Protein and amino acid requirements in human nutrition: report of a joint WHO/FAO/UNU expert consultation. WHO technical report series 935, 2007; 1-265.
[9]Institute of Medicine. Dietary reference intakes for energy, carbohydrates, fiber, fat, fatty acids, cholesterol, protein and amino acids. National Academy Press, Washington, DC, USA: 2005.
[10]WHO/FAO/UNU. Protein and amino acid requirements in human nutrition: report of a joint WHO/FAO/UNU expert consultation. WHO technical report series 935, 2007; 1-265.