Madeleine Hull
Pregnancy is a time when many women make dietary changes, and it is important to eat a healthy, balanced diet to ensure the mother and baby's health and success after birth. While it is not necessary to eat for two, a mother's diet directly impacts the growth and development of the infant, and a well-balanced diet can also help reduce pregnancy symptoms such as nausea and constipation. Women commonly report increasing their intake of milk products, fruits, and vegetables, while decreasing caffeine, alcohol, and meats. It is also important to be mindful of weight gain during pregnancy, as this can put mothers at risk of complications.
Characteristics of changing diet during pregnancy
| Characteristics | Values |
|---|---|
| Calorie intake | Increase by 100-300 calories per day |
| Weight gain | Some weight gain is normal, but excessive weight gain can lead to complications |
| Food groups | Include a variety of food groups such as fruits, vegetables, whole grains, and protein sources |
| Folic acid | Recommended intake of 400 micrograms (0.4 mg) daily to reduce the risk of neural tube defects |
| Caffeine | Reduce caffeine intake and avoid energy drinks |
| Alcohol | Avoid all forms of alcohol |
| Sweet items | Keep sweets and fats to a minimum |
| Food safety | Avoid raw enoki mushrooms, thoroughly rinse fruits and vegetables, and cook seafood/shellfish until steaming hot |
| Nutritional supplements | Prenatal supplements may be prescribed to ensure nutritional needs are met |
| Exercise | Regular exercise during pregnancy is recommended for improved physical and mental health |
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What You'll Learn
Foods to avoid: seafood, raw meat, caffeine, alcohol
It is important to avoid certain foods during pregnancy to ensure the health of the mother and baby. Seafood, raw meat, caffeine, and alcohol can all pose risks and should be consumed with caution or avoided altogether.
Seafood
Raw or undercooked seafood should be avoided during pregnancy due to the risk of harmful bacteria, viruses, and toxins that can cause food poisoning. While cooked seafood is generally considered safe, it is important to avoid fish with high levels of mercury, as this can be harmful to the developing fetus. Some sources recommend obtaining a second opinion from a healthcare professional regarding seafood restrictions, as cultural and regional diets may vary.
Raw Meat
Consuming raw or undercooked meat during pregnancy can lead to a risk of toxoplasmosis, a parasitic infection that can result in miscarriage. Cured meats, such as salami, pepperoni, chorizo, and prosciutto, are typically uncooked and may contain parasites or bacteria. Therefore, they should be thoroughly cooked before consumption to reduce potential risks.
Caffeine
Excessive caffeine intake during pregnancy has been linked to an increased risk of complications, including low birth weight and miscarriage. It is recommended to limit caffeine consumption to no more than 200 mg per day. This includes coffee, tea, and other caffeinated beverages. It is important to check the caffeine content on product labels and be mindful of the potential risks associated with excessive caffeine intake.
Alcohol
Alcohol consumption during pregnancy can have long-term harmful effects on the baby, including an increased risk of miscarriage and stillbirth. The safest approach is to abstain from alcohol completely during pregnancy to minimise any potential risks to the baby.
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Foods to eat: fruits, vegetables, whole grains, nuts
Eating a nutritious and well-balanced diet is essential for your health and your baby's development during pregnancy. Here are some fruits, vegetables, whole grains, and nuts to include in your pregnancy diet:
Fruits
Fruits are packed with vitamins, minerals, and fiber, which are essential for you and your baby's health. They also help prevent constipation, a common issue during pregnancy. Aim for two to four servings of fruit per day. Fresh, frozen, or canned fruits are all excellent sources of nutrition during pregnancy, as long as no sugar has been added to canned or frozen varieties. Here are some specific fruits to consider:
- Cantaloupe
- Honeydew
- Mangoes
- Prunes
- Bananas
- Apricots
- Oranges
- Red or pink grapefruit
- Apples
- Strawberries
- Melon
Vegetables
Vegetables are also nutrient-dense, providing various vitamins, minerals, and fiber. Aim for four to five servings of vegetables per day. Like fruits, fresh, frozen, or canned vegetables are all good options. Here are some vegetables that are particularly beneficial during pregnancy:
- Carrots
- Sweet potatoes
- Pumpkin
- Spinach
- Cooked greens
- Tomatoes
- Red sweet peppers
Whole Grains
Whole grains are excellent sources of minerals and B vitamins, which are crucial for your baby's development. They also provide energy and support the growth of the placenta. Choose whole grains instead of refined or enriched grains to maximise nutritional value. Here are some whole grains to incorporate into your diet:
- Whole wheat
- Oats
- Barley
- Corn
- Brown rice
- Triticale
- Spelt
- Rye
Nuts
Nuts are a good source of protein and other essential nutrients. They contain healthy fats that are beneficial for both you and your baby. Eating nuts during pregnancy will not affect whether your baby has a nut allergy. Some nuts to consider include:
- Peanuts
- Almonds
- Walnuts
- Pistachios
- Cashews
Remember to rinse all raw produce thoroughly before consumption and to practice good food hygiene. It is also important to stay hydrated, so ensure you are drinking enough water throughout your pregnancy. Consult with your healthcare provider or midwife for personalised advice and to ensure you are meeting all your nutritional needs.
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Weight gain: how much is healthy?
Weight gain is a normal part of pregnancy, and it's important to remember that some weight gain is necessary for a healthy pregnancy. The amount of weight gained during pregnancy varies from person to person, but generally, most women should expect to gain somewhere between 25 and 35 pounds (11.5 to 16 kilograms) during their pregnancy. This weight gain is not just due to the growing baby but also includes the placenta, amniotic fluid, and the body storing fat to prepare for breastfeeding after birth.
It's important to note that gaining too much or too little weight during pregnancy can lead to health problems for both the mother and the baby. Excessive weight gain can increase the risk of complications such as gestational diabetes and pre-eclampsia, which is characterised by a rise in blood pressure. On the other hand, not gaining enough weight can also be detrimental to the health of both mother and child. However, it's worth mentioning that some naturally slim women stay slim during pregnancy and still have healthy babies.
The recommended weight gain during pregnancy also depends on the number of babies being carried. For women of normal weight carrying twins, the recommended weight gain is between 37 and 54 pounds (16.5 to 24.5 kilograms). It's important to seek advice from a midwife or GP, especially if you have concerns about your weight or health during pregnancy. They may provide special advice if your body mass index (BMI) is outside the healthy range, which is typically above 30 or below 18.5.
To ensure a healthy weight gain during pregnancy, maintaining a balanced, nutrient-rich diet and staying active are crucial. Pregnancy is not the time to focus on dieting or weight loss, as it may harm the health of the unborn child. Instead, it's essential to prioritise eating the right foods and incorporating regular exercise into your routine. Making dietary changes, such as increasing fruits, vegetables, and milk products while reducing high-fat, high-sugar, and unhealthy foods, can help manage weight gain and ensure a healthy pregnancy.
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Supplements: folic acid, vitamins, minerals
While eating a healthy and varied diet during pregnancy will help you get most of the vitamins and minerals you need, it is also important to take certain supplements. Folic acid, for instance, is recommended during pregnancy to reduce the risk of problems in the baby's development in the early weeks of pregnancy. It is advised to take 400 micrograms of folic acid every day from before you are pregnant until you are 12 weeks pregnant. This can help prevent birth defects known as neural tube defects, including spina bifida. If you have a higher chance of neural tube defects, you will be advised to take a higher dose of 5 milligrams.
It is also recommended that you take a daily vitamin D supplement, especially between September and March when your body cannot make sufficient vitamin D from sunlight alone. Vitamin D regulates the amount of calcium and phosphate in the body, which are needed to keep bones, teeth, and muscles healthy. Do not take more than 100 micrograms (4,000 IU) of vitamin D per day as it could be harmful.
In addition, if your iron levels become low, your GP or midwife will advise you to take iron supplements. Iron is found in lean meat, green leafy vegetables, dried fruit, and nuts, and is important to prevent anaemia and tiredness. Vitamin C, which is found in a wide variety of fruits and vegetables, helps protect and maintain healthy cells. Calcium is another vital mineral for making your baby's bones and teeth.
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Lifestyle changes: exercise, smoking, drugs
Exercise is an important part of a healthy pregnancy. Most people can safely exercise throughout their pregnancy. Regular exercise can help reduce pain and constipation, strengthen your body, and even make labour feel easier. It can also give you more energy and help you feel better physically and mentally. Walking, swimming, yoga, dancing, biking, and other kinds of moderate exercise are popular choices. If you weren’t exercising before pregnancy, talk to your doctor or midwife about the best way to start.
If you smoke, quitting is essential for a healthy pregnancy. Smoking during pregnancy exposes the fetus to dangerous chemicals and increases the chances of premature birth, low birth weight, and serious health problems after birth, including sudden infant death syndrome (SIDS). People who smoke take longer to get pregnant and have higher rates of miscarriage. Quitting smoking before pregnancy is ideal, but quitting anytime during pregnancy will still decrease risks for you and your baby. If you live with someone who smokes, ask them to smoke outside, as secondhand smoke also has negative effects on your pregnancy.
Drugs can be extremely hazardous during pregnancy. The effects of all recreational drugs on pregnancy are not fully known, but evidence suggests they are likely to damage the baby. For example, using heroin or cocaine during pregnancy may increase the risk of miscarriage, slow the growth of the baby (leading to low birth weight), and cause premature labour. If you are using drugs and cannot stop easily, see your doctor, who can refer you to a local community drug team for help.
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Frequently asked questions
Yes, you should make changes to your diet when pregnant to ensure you and your baby are getting the right nutrients. It's important to eat a balanced diet with a variety of food groups, including fruits, vegetables, whole grains, nuts, and lean proteins. You should also avoid certain foods that may be harmful, such as raw enoki mushrooms, alcohol, and excessive caffeine.
It is recommended to consume approximately 100-300 extra calories per day during pregnancy. This can vary depending on your activity level and the trimester, but it's important not to interpret "eating for two" as needing to double your calorie intake.
There are several foods that should be avoided or limited during pregnancy, including raw enoki mushrooms, alcohol, excessive caffeine, raw or undercooked meats, fish high in mercury, and unpasteurized soft cheeses. It is also recommended to limit added sugars, saturated fats, and processed foods.
It is common for healthcare providers to prescribe prenatal supplements to ensure adequate nutrition during pregnancy. Folic acid is particularly important before and during early pregnancy as it can help reduce the risk of neural tube defects. Vitamin B12 is another important supplement, supporting brain and nervous system development.
Yes, it is possible to have a healthy pregnancy while maintaining a vegan or vegetarian diet. However, it is important to ensure you are getting enough protein and other essential nutrients. Consult with your doctor or dietitian to ensure your dietary needs are being met.
