Editing Nutrition (section)

=== Pregnancy and Lactation ===

* '''Folic acid''' 400 mcg/day for all people capable of pregnancy and 600 mcg/day during pregnancy prevents neural tube defects. The neural tube closes by about day 28, often before pregnancy is recognized, so preconception intake is what matters. People with a prior affected pregnancy require a much higher prescribed dose.
* Calorie needs increase by roughly 340 kcal/day in the second trimester and 450 kcal/day in the third, and by about 450 to 500 kcal/day during lactation. There is no meaningful increase in the first trimester.
* Iron demand roughly doubles; supplementation is routine. Take iron with vitamin C and on an empty stomach if tolerated, and expect dark stools and constipation.
* Recommended total gain for a woman with a normal pre-pregnancy BMI is about 25 to 35 pounds.
* '''Avoid''' alcohol entirely, high-mercury fish (shark, swordfish, king mackerel, tilefish), raw or undercooked fish, meat, and eggs, unpasteurized milk and soft cheeses, unheated deli meats and hot dogs, and raw sprouts, because of listeriosis and toxoplasmosis risk. Limit caffeine to about 200 mg/day.
* Encourage 8 to 12 ounces per week of low-mercury fish such as salmon, sardines, and canned light tuna for omega-3 fatty acids.
* Manage morning sickness with dry crackers before rising, small frequent meals, and separating fluids from solids.