Nutrition during pregnancy is probably the most important aspect of this magical creation of life. Good nutrition before and during pregnancy can make the difference between health and sickness and support the general constitution of your child for life. The key word for pregnancy is EAT—and that means to eat well, not overeat or eat junky, high-calorie, empty nutrient, or high-fat or salty foods, but highly nourishing foods. The woman’s body needs more of everything—calories, protein, calcium, iron, zinc, B vitamins, and most other vitamins and minerals.

A very important factor in a healthy pregnancy is the woman’s pre-pregnancy condition. The risk of nutrient depletions is greatly enhanced during pregnancy and lactation. To enter this demanding period with illness, bad habits, or any nutritional deficiency, such as anemia, may mean a troublesome pregnancy and years of recovery. So if you are thinking about having children, even vaguely considering the possibility, begin early to care for yourself. This applies to men as well. Nutritionally healthy men will provide healthier, more functional sperm and probably healthier children. My advice to people planning a pregnancy is to prepare themselves by having a complete evaluation—physical, general biochemistry, diet and nutrient analyses—and then get on a good diet and supplement program. Changing health-damaging habits such as smoking, regular alcohol or caffeine use, and other drug use is definitely a wise move.

In Nutrition in Health and Disease, Myron Winick, M.D., calculates that it takes an estimated 75,000 calories to make a baby, or about 300–400 extra calories per day. The average woman will need 2,400–2,600 calories per day during pregnancy, and even more in the last trimester. This means about 15–20 percent more calories than usual. An extra few hundred calories can be consumed pretty easily, but if they come from sweets or other empty-calorie foods, they will not provide the extra nourishment needed. Wholesome foods are a necessity, and concentrated or nutrient-dense foods are crucial if a mother-to-be wants to get much of her requirements from food. Women need a higher nutrient/calorie ratio in pregnancy.

Protein. Besides more food and more calories, pregnant women need nearly twice as much protein as the 45 grams usually required; 75–85 (even up to 100) grams of protein are needed daily during pregnancy. Some preliminary research, however, points out that too much protein intake during pregnancy can lead to some problems, such as larger babies and thus, more difficult birthings, and postmature babies. This area needs further study. During pregnancy, women need adequate good quality protein within a balanced diet. This protein supports the tissue growth of both the fetus and the new tissues made by the mother. Common protein foods are meat, fish and poultry, eggs, and dairy foods. Nuts, seeds, grains, and legumes are also important. The lacto-ovo-vegetarian will need sufficient grains, legumes, seeds, nuts, eggs, and dairy foods. I do not suggest strict veganism during pregnancy. Although it can be done, it does not have the same degree of safety as eating a wider range of protein foods, let alone the added calcium and iron needed. Even though vitamin B12 may be absorbed better by vegetarians than by meat-eaters because of their needs, it is not found in many vegetable foods. Traces may be found in foods such as peanuts, sunflower seeds, sprouts, kelp and other seaweeds, and soybean products, particularly tempeh, miso, and soy sauce. Seafood, however, has much higher levels of vitamin B12.