Nutrition plays a powerful role in pregnancy, not just for the mother’s health but also for the long-term development of her baby. For a recent assignment in my nutrition class, I explored how diet impacts neurological development and maternal health. The findings were too important not to share, so I’m publishing the piece here for anyone looking to learn more about how food affects our bodies—before, during, and after pregnancy.
Women should adopt healthy dietary habits before becoming pregnant and maintain them during pregnancy. Understanding, which foods contribute to both a woman’s overall health and her baby’s development is vital. A well-balanced diet provides the essential nutrients needed to support a growing baby while helping the mother maintain a healthy weight. Most women only need an extra 300 calories per day in the last six months of pregnancy. To visually understand what this would look like, it is a glass of milk, two crackers and one tablespoon of peanut butter. According to the March of Dimes, “nutrients are the building blocks of the body like a protein, carbohydrates and fat.” When a pregnant woman’s nutritional needs are not met, potential health consequences can occur to the baby and mother. Talking to a nutritionist or health care provider could ensure that women obtain the appropriate amount of nutrients in their daily diet. In this post, I’ll explore how nutrition impacts the neurological development of the baby long-term. We will also discuss common health risks for women and the recommended dietary guidelines to reduce the risks.
Women can obtain the necessary daily nutrients from different food groups. The core elements of nutrition for a healthy diet in pregnancy include, “vegetables, fruits, whole grains, seafood, eggs, beans, peas, lentils, unsalted nuts and seeds, fat-free and low-fat dairy products, lean meats, and poultry” (Na, Mackean, Cape, Johnson, & Ou, 2024). Macronutrients (proteins, carbs and fats) provide the energy necessary to aid in the formation of tissues. Micronutrients (iodine, folic acid, calcium and iron) are essential for brain development and studies have shown that they tend to have a greater direct impact than micronutrients. Nutrition in the mid to late pregnancy stage plays an important part in neurological development in children, influencing long-term neuropsychological, cognitive and behavioral outcomes. Research suggests that human brain development starts as early as the third week of pregnancy and lasts into adulthood. Na et al., 2024 reveal that different parts of the brain may be affected by maternal nutrition, but the window of impact in brain development remains inconclusive. According to the Dietary Guidelines for Americans (DGA), women should take a “daily supplement containing 400 to 800 mcg of folate” (Na et al., 2024). The supplement is in addition to the folate found in various foods, “one month before conception and continuing through the first two to three months of pregnancy,” (Na et al., 2024). Folate also known as vitamin B9 is essential for the development of the neural tube, which later develops into the brain and spinal cord. A lack of folate during early pregnancy can lead to neural tube defects such as spina bifida. The defects typically occur within the first 28 days of pregnancy. It is important to note that most women do not know or have confirmed that they are pregnant at this time. It reaffirms the importance of developing a balanced diet before conception.
Another mineral pregnant women need to be mindful of incorporating into their diet is iodine. It plays a critical role in early brain development. Studies suggest that a deficiency in maternal iodine is one of the major causes of cognitive issues in children. In the Nutritional Factors in Fetal and Infant Brain Development journal, Cheatham, C. L. (2019) found that if a woman is severely deficient in iodine early in pregnancy her child is at risk of developing cretinism. It is a condition that includes intellectual disabilities, deafness, and uncontrollable muscle spasms. This happens because iodine is a nutrient that your body needs to make the necessary nutrients to make thyroid hormones, which help the brain development of the baby. In Ecuador, researchers conducted a study in which one group received iodine treatment and the other was the control group. The treatment involved giving iodized oil injections every four years to women of childbearing age, pregnant women, and children, Zimmermann (2009) explains. After further analysis, researchers found that iodine supplementation before or early in pregnancy led to a higher increase in higher IQ scores, by 11 points, when compared to those in the control group.
Although most of the focus on maternal nutrition draws attention to the impact on fetal health and development, it is also essential to acknowledge how making poor nutrition decisions increases the health risks for the mother. For instance, insufficient intake of essential nutrients has been associated with maternal complications such as preeclampsia, where a woman develops high blood pressure, which in turn affects how the liver and kidney work. This tends to happen after the 20-week mark of pregnancy. “Diets in high fat, added sugar and salt,—often seen in Western-style eating patterns—have been linked to an increased risk of preeclampsia” (Esquivel, 2022). Some of those foods mentioned in research include red meat, high-salt foods and fried potatoes. In severe cases, inadequate nutrition can be a contributing factor to complications leading to maternal mortality. Researchers report that eating fruits and vegetables before and during pregnancy may help lower the risk of preeclampsia. An effective way to decrease the risk is to increase fiber intake to between 20 and 30 grams per day. Boosting the levels of calcium and vitamin D is another effective way to decrease the risk of preeclampsia. Esquivel (2022) notes that taking over 1,000 mg of calcium daily, as well as proper vitamin D intake helps in controlling inflammation in the body.
In summary, the development of an individual’s chronic disease begins in the womb. Thornburg and Valent (2024) have found that there is an increase in people interested in learning about maternal nutrition. This leaves room for optimism in reducing malnutrition. To learn more about how to make healthier food choices during pregnancy, women and their partners can refer to the U.S. Department of Agriculture’s MyPlate. The website offers information on proportions and foods to eat during every stage of pregnancy. Overall, limiting the consumption of nutrient-deficient foods found in highly processed foods will help in decreasing learning delays in children and reducing the course for several chronic conditions in adulthood.
📚 Sources & Further Reading
- Cheatham, C. L. (2019). Nutritional Factors in Fetal and Infant Brain Development.
- Esquivel, A. (2022). Nutrition and Maternal Health.
- Na, E., Mackean, L., Cape, M., Johnson, A., & Ou, M. (2024). Pregnancy Nutrition Guidelines.
- Thornburg, K. & Valent, A. (2024). Maternal Nutrition and Chronic Disease Prevention.
- Zimmermann, M. B. (2009). The Effects of Iodine Supplementation on Child Development.
- March of Dimes. (n.d.). Nutrition During Pregnancy. https://www.marchofdimes.org/
If this helped you, feel free to share it with someone who’s preparing for pregnancy or currently expecting. Let’s keep learning together.
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