Nutritional Needs During Pregnancy
What nutrients do I need to support the growth of my baby and myself while pregnant?
Finding out you are pregnant or even making the decision with your partner to bring new life into this world, can also come with some overwhelming thoughts and emotions. Having to add to your mental plate (pun intended) by researching what to eat and how to properly nourish yourself and your new addition, can leave anyone feeling dizzy - and who wants that when you’re already more than likely feeling lightheaded!
Cue this journal… written to help alleviate you of some of the stresses that come with figuring out what the hell to eat when pregnant.
Proper nutrition during pregnancy is essential to ensure both the mother and baby receive the necessary nutrients for growth and development. In this blog, we'll discuss the nutritional needs during pregnancy, including the essential nutrients required, healthy weight gain, and more.
Most important nutrients during pregnancy
Of all the nutrients required during pregnancy, folic acid (folate), iron and protein are the most important. Folic acid is necessary to reduce the risk of birth defects such as neural tube defects, while iron is needed to prevent anaemia, a condition where the body lacks enough healthy red blood cells to carry oxygen to the body's tissues and organs. Anaemia during pregnancy can lead to premature birth, low birth weight, and maternal mortality.
Folic acid (Folate):
Important for cell division and embryo development. It's recommended to take 400-800 mcg of folic acid daily before and during pregnancy.
Dietary Sources: All green leafy vegetables (spinach, Asian greens, kale), broccoli, wheat germ, sprouts, lentils, beans, potatoes and wholegrains
Iron:
Important for Oxygen transportation around body. Pregnancy creates a greater demand for Iron as blood volume increases. Adequate stores in pre conception aids stores during pregnancy. During pregnancy, your iron needs increase to about 27 mg daily.
Dietary Sources: Red meat, chicken, fish, oysters, wholegrains, legumes, green leafy vegetables, nuts and eggs.
“Proteins are quite literally the building blocks of human life.”
—Lily Nichols, Registered Dietitian Nutritionist and Certified Diabetes Educator.
We need the raw materials from protein to support our growing baby and the creation of new cells, uterus and other tissues. The amino acids produced in protein rich foods are required to build new cells. As we are made up entirely of cells, you can see the importance that protein plays on the overall health and wellbeing of mama and bub.
Dietary Sources:
Animals such as beef, lamb, pork, venison etc (ideally from pasture-raised animals)
Poultry such as chicken, duck, turkey etc (again ideally from pasture-raised animals)
Fish & Seafood (ideally, locally caught)
Organ meats such as liver, heart, kidney, tongue etc
Bone broths or stock (ideally home made)
Eggs (ideally from pasture raised hens)
Cheese (ideally from pasture raised animals)
Greek yoghurt
Nuts
Legumes such as beans, peas, lentils etc (these are also a source of carbohydrates)
Other essential nutrients for pregnancy
Whilst all nutrients are important, the nutrients listed below are highlighted as essential for the healthy development of the baby and mama's health.
Vitamin C:
Important for men as it can increase the number and quality of sperm and can reduce abnormalities. In general it is important for immune function, protein metabolism, bone development and iron absorption.
Dietary Sources: Citrus fruits, kiwi fruits, berries, broccoli, Brussel sprouts, capsicum, chilli, cauliflower, pineapple, raw cabbage, tomatoes. Vitamin C is heat sensitive so foods are best lightly cooked or raw.
Vitamin A
Vitamin A is beneficial in supporting your Immune system.
Symptoms of deficiency: Skin and eye irritation.
Vitamin E
Vitamin E helps create and maintain red blood cells, naturally strengthens your immune system and promotes healthy skin and eyes.
Symptoms of deficiency: Muscle weakness and loss of feeling in arms or legs.
Vitamin B
Vitamin B supports Brain function for both you and your bub.
Symptoms of deficiency: Weakness, loss of balance and appetite, constipation, tiredness.
Zinc:
Can positively effect hormones, neurotransmitters and male fertility.
Dietary Sources: oysters, red meat, eggs, milk, sunflower seeds, pumpkin seeds (pepitas), seafood, wholegrains
Calcium:
Calcium forms and maintains healthy bones and teeth for you and your bub. It also helps with nerve and muscle function. Pregnant women require 1000-1300 mg of calcium daily
Dietary Sources: Dairy products from cows, goats, sheep and plant based milks such as almond, soy, rice, cheese, yoghurt, edamame, tofu, sardines.
Vitamin D:
Vitamin D plays an important role in immune function, healthy cell division, and bone health. It is necessary for absorbing and metabolising calcium and phosphorus. It's recommended to take 600-800 IU of vitamin D daily during pregnancy.
Dietary Sources: Fatty fish and fish liver oils, egg yolks, cheese, beef liver and mushrooms.
Omega-3 fatty acids:
Essential for the development of the baby's brain and eyes. Pregnant women should aim to consume 200-300 mg of omega-3s daily.
Zinc:
Can positively effect hormones, neurotransmitters and male fertility.
Dietary Sources: oysters, red meat, eggs, milk, sunflower seeds, pumpkin seeds (pepitas), seafood, wholegrains
The above nutrients listed are also important in your post partum recovery. Ensuring you have adequate levels while pregnant, reduces your exposure to post natal depletion, anxiety and depression.
What and how much to eat
To give your baby the best start at life, a balanced diet is recommended but depending on your type of pregnancy, you will eat whatever you can to avoid being sick. If possible, purchase organic foods as these have higher quality nutrients and aren’t treated with unnecessary chemicals that further strip nutrients from the food source. Incorporate the below food groups:
Fruit and vegetables
Grains, nuts and seeds
Meat, fish and pasture-raised eggs
Milk, cheese and yoghurt
Keep snacks on hand at all times! Once you let your hunger surpass you, this will make you nauseous. Trust me. Eating will immediately make you feel better (unless you have hyperemesis, I’m so sorry!).
Ensure you have snacks on hand (yes I realise I’ve mentioned this twice now, I have on purpose!), especially by the side of your bed. Crackers, fresh and dried fruit are great go-tos. Ensure you are keeping yourself hydrated, even if you don’t feel thirsty. This will help ease and reduce the hormonal headaches that are common in the first trimester. It is suggested by medical professionals to reduce your coffee intake. Some people prefer to cut it out all together, although this is not necessary. As there is no research that supports the effects moderate alcohol intake can have on an unborn baby it is recommended to avoid drinking alcohol throughout the pregnancy. Heavy drinking can cause complications, seek medical advice if you are finding it difficult to cut anything from your diet and lifestyle.
You will get regular bloods taken, so your GP may also suggest you take extra supplements. I would suggest engaging in the services of a Naturopath or Nutritionist who can take a second glance at your pathology results, to see if there is any nutrient deficiencies. Two experts providing advice, is better than one and gives you the chance to make a decision based on what you feel may serve you best.
It's recommended to eat three meals a day and two or three healthy snacks.
Pregnant women should aim to consume an additional 300-500 calories per day during the second and third trimesters. However, it's important to note that every woman's caloric needs are different, and it's best to speak with a healthcare provider to determine the appropriate calorie intake for you.
Cravings and food aversions
Let’s be real. It’s all well and good to tell you what the nutritional recommendations are, but the reality of pregnancy is that when you have a craving, you bloody need to service it! It is what the baby wants after all lol.
It's okay to indulge in cravings in moderation, but it's important to ensure you're still consuming a well-balanced diet. If you're experiencing food aversions, try to find alternative foods that provide the same nutrients.
Listening to what your body is telling you to eat, can give you some insight into what you are lacking. If are craving a lot of sugars, this could mean that you’re not getting adequate protein from your breakfast and this is causing you to have low blood sugar levels in the afternoon, bringing on those cravings of sugars and sweets. Please know that eating too much sugar can lead to issues like Gestational Diabetes.
You may be turning your nose up or gagging at things that you’d usually love to eat. Your senses are working in overdrive, so again, listen to what your body is telling you. Dropping into your intuition and listening to your body is key when it comes to cravings and food aversions.
Healthy weight gain during pregnancy
Healthy weight gain during pregnancy is essential to ensure the baby's growth and development.
I say this with love, now is not the time to worry about weight gain during pregnancy! Instead, change your mentality and goal to being the healthiest version of yourself, so that Bub too can reap the benefits. Depending on how much you weigh, will determine how much weight is recommended you put on throughout your pregnancy. Your GP will help you determine this at the very start of your pregnancy and will help monitor this with you.
It's important to gain weight gradually and steadily throughout pregnancy, rather than all at once. Rapid weight gain can increase the risk of complications such as gestational diabetes and preeclampsia.
If you are finding that your weight gain is affecting your mental wellbeing, it is important to voice this with your GP or a medical expert to help offer solutions of how best to keep your anxieties at bay.
Proper nutrition is essential for a healthy pregnancy and to support the growth and development of the baby. It's important to consume a variety of nutrient-dense foods from all the food groups, which include all the essential nutrients. Healthy weight gain during pregnancy is also crucial for a healthy pregnancy and delivery. By making informed choices about what to eat and how much to eat, you can ensure a healthy pregnancy and a healthy baby.
For quick and easy access to recipes with the above mentioned nutrients, you can purchase our Mama Nourish e-book or Mama Mvmnt bundle, which includes Pregnancy Specific Pilates videos, coached by me while pregnant as well as the Mama Nourish e-book. To find out more head to the link below:
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