There are some important nutrient considerations to be aware of...

Considerations for Pre-Natal Clients

Calories: A woman’s body needs more calories, nutrients, vitamins and minerals in order to support the physiological changes that occur during this time.  There is the support of the developing fetus, the expanding blood supply, and the growth of maternal tissues.  The amount of extra food required during pregnancy is very individual and depends entirely on the health, activity level and nutritional status of the mother, however, a conscious effort needs to be made to ensure that the extra calories be derived from a wide variety of nutrient-dense foods.  It is said to take on average of 75,000 calories to grow a baby, resulting in an increased need of about 300-400 calories per day.

Water: It is recommended to consume about 2 litres per day for non-pregnant women, 2.5 litres a day for those who are pregnant.  Water is required to:

- support an increased blood volume, and the amniotic fluid
- manage morning sickness and fatigue associated with dehydration
- assist in the prevention of constipation
- other fluids such as herbal tea, soups, some juices and whole fruits and vegetables can contribute to the required amount.  Try adding fresh organic lemon juice or ginger root to water. Liquids such as pop, diet pop, sports drinks and sweetened fruit juices should be avoided.  Caffeinated coffee and tea are a mild diuretic. 

Calcium and Vitamin D: A major component of bone is calcium. Increased amounts of calcium are needed for fetal bone growth, and especially in the third trimester as well as for maintaining maternal bone.  Health Canada recommends 1000mg during pregnancy for adult women.  If enough calcium is not obtained from the diet, the body will pull it from within the bone supply to support the needs of the fetus. Dairy sources of calcium are well absorbed if you don’t have a dairy intolerance, but don’t forget about the non-dairy sources like collard greens, kale, sesame seeds, almonds, and figs.  Compounds oxalate and phytate decrease calcium absorption so soaking and steaming legumes, grains, spinach, chard, sweet potatoes and rhubarb, may be necessary to improve absorption.  High calcium intake may decrease absorption of iron and zinc. Vitamin D is also required as it increases the intestinal absorption of calcium and is essential for the body to use calcium effectively.

Iron: The need for iron increases during pregnancy because of increased blood volume to supply oxygen to the fetus. Iron is particularly important in the last trimester when the fetus and the placenta store the minerals.   Baby also runs the risk of developing anemia if iron stores are too low and many athletes already have low iron stores.  It is recommended that the daily iron intake be 13mg in the first trimester, 18mg in the second, 23mg in the third.  The richest and best-absorbed sources of iron are animal (heme) sources like beef (esp. organic calf liver), fish, other meats and egg yolks.  Vegetable sources (non-heme) include peas and beans, almonds, sunflower seeds, cooked spinach and black strap molasses.  These non-heme sources are much better absorbed by eating them with something that contains vitamin C, such as fresh squeezed lemon on your cooked spinach. 

Folic Acid – (folate): The B-vitamin, Folic Acid is important for women during the childbearing years to help prevent neural tube defects such as spina bifida and to support expanding blood volume and growth of maternal and fetal tissues.  It is recommend to consume a minimum daily intake of 400 mcg of folic acid.   Good food sources include black-eyed peas, kidney beans, avocado asparagus, lentils, beets, spinach and dark green leafy vegetables, as well as fortified grain products.

EFAs – Essential Fatty Acids: EFAs are fats that are not made by our bodies but are essential for its growth and repair as well as for the immune system.  They are “essential” because they must be obtained from the diet.  EFAs, specifically EPA and DHA are critical for nervous system, brain and visual development of the fetus.   Research shows that women with low levels of DHA may be at risk for developing post partum depression.  Foods rich in EFAs, specifically Omega 3 are flax seed oil, ground flax seeds, chia, walnuts and cold water fish.
Remember to consult your physician before starting any supplement.

Fluids: Post-Natal fluid needs can be higher due to milk production. During lactation you can lose up to 3 cups of fluid.   Consume approximately 3 litres per day, slightly more depending on activity levels.

Essential Fatty Acids: EFAs are equally important for the infant as they are for the mother.  Fat in human breast milk allows for the tremendous growth rate of newborn infants. The EFA content of breast milk is a direct reflection of what the mother eats.

Time of nursing: It may be best to feed or pump before exercise due to transient changes that occur in breast milk with exercise.  Higher levels of lactic acid may occur in the breast milk following high intensity training.

Be sure you eat properly during pre and post-natal times to ensure the best level of health for you and your baby.  

All pre & post-natal clients must complete the ParMed-X for Pregnancy available online at http://www.canfitpro.com/en/forms-a-downloads.  Before starting any exercise, nutrition or supplement program or resuming one post pregnancy, remember to consult your doctor or primary care-physician.

Tara Postnikoff is a Registered Nutritional Consultant, Personal Training Specialist, and Runner and Triathlete.