Dietary Habits During and After Pregnancy
--Good Nutrition for a New Life in the Mother's Body--

− CONTENTS −

Weight gained during pregnancy is the ideal amount for both the mother and baby

During Pregnancy

Preventing anemia

Helping your baby grow strong bones and teeth

Folic acid

⑥ Mercury in fish

Avoiding food poisoning during pregnancy

Dietary habits are very important for the health of the mother as well as the healthy development of her baby. The basic rule is to eat three meals a day and to have a balanced diet that does not contain too much of any particular kind of cooking or food products. Make sure to get the energy and nutrition that you need by eating more healthy side dishes, main dishes and fruits from pregnancy through nursing.

Weight gained during pregnancy is the ideal amount for both the mother and baby

During pregnancy, you need to gain the right amount of weight for the baby, the placenta, the amniotic fluid, enlarged breasts and so on. The right amount of weight gain during pregnancy depends on your physique before becoming pregnant. Refer to "Recommended Weight Gain During Pregnancy" provided by The Japan Society of Obstetrics and Gynecology to think about your diet, how you eat and your daily routine so you can check whether your weight is increasing properly.

Recommended Weight Gain During Pregnancy

March 2021

※ BMI (Body Mass Index): Body weight (kg) / (Height (m) × Height (m))

During Pregnancy

Make sure to get enough sleep and rest, avoid overworking, and strive for desirable weight gain. Ensure that daily meals are well-balanced, with moderate consumption of sugar and sweets, and include lean meats, fish, dairy products, tofu, natto, and other sources of high-quality protein, as well as vegetables and fruits in appropriate amounts.

Moreover, engaging in moderate exercise may help prevent pregnancy-related conditions such as preeclampsia. Consult your primary healthcare provider regarding the appropriate level of physical activity.

Preventing anemia

To prevent anemia, it is important to eat a diet with a proper nutritional balance every day. To supplement your iron intake, make sure to consume red meat, fish or other food which contains a large amount of heme iron, which is highly absorbable by the body. In addition, it is important to consume foods that contain proteins and vitamin C, because they will increase the amount of iron your body can absorb.

Make sure to eat foods that contain good protein, iron, vitamins and so on (e.g. eggs, meats, liver, fish, soybeans [as found in tofu, natto, etc.]), green and yellow vegetables, fruits, and seaweed (hijiki, etc.).

Overweight (Grade 2 or higher):BMI 30.0 or greater

To give your soon-to-be-born baby strong bones and teeth, it's important to consume a well-balanced diet that includes not only calcium, but also protein, phosphorus, as well as vitamins A, C and D. After giving birth, continue to eat a well-balanced diet so that both you and your baby can stay healthy.

Folic acid

To prevent the occurrence of spina bifida or other defects in which the neural tube fails to close, before pregnancy and into the early stages, a woman should consume an extra 400 micrograms of folic acid daily through supplements or other means. However, you must be careful not to take too much.

* The failure of the neural tube to close is a neural defect caused by the improper formation of the neural tube, from which the brain and spinal cord develop during early pregnancy. This defect occurs due to a complex assortment of causes, including insufficient folic acid and genes.

Mercury in fish

Fish contain a lot of good protein and micronutrients. Some fish may contain high concentrations of mercury passed down through the food chain. Reports indicate that this can have an impact on the fetus. Try to avoid eating only certain types of fish that are high in mercury levels on a daily basis.

Avoiding food poisoning during pregnancy

During pregnancy, your immune system will be weaker and you will be more susceptible to food-borne illnesses such as food poisoning. Pathological agents which expectant mothers should be particularly wary of are listeria and toxoplasma gondii. In addition, even if the symptoms subside in the mother, the baby may still be affected by the pathogens in food. To prevent infection during pregnancy, avoid consuming raw ham, unpasteurized natural cheeses, and similar products. Ensure that food is thoroughly cooked before consumption. Additionally, for preventing foodborne illnesses, practice regular washing and proper handling of food items, as well as thorough cooking.

* For more information contact a dietician employed by your municipality.

* For more information on pregnancy and diets:

・"For Soon-to-Be Mothers" (http://www.mhlw.go.jp/topics/syokuchu/06.html), at the Ministry of Health, Labour and Welfare website

・Diet during pregnancy and postpartum (Children and Families Agency)

・Dietary Guidelines for Pregnant and Postpartum Women Starting Before Pregnancy (National Institutes of Biomedical Innovation, Health and Nutrition)