Madeleine Hull
Pregnancy is a time when women often make dietary changes. Eating nutritious food is important for the health of the mother and the baby, and can also ease some of the discomforts of pregnancy, such as nausea and constipation. A balanced diet can help to ensure the baby's healthy growth and development, and reduce the risk of birth complications, preterm birth, and miscarriage. While it is a time of celebration and indulgence, it is not a time to eat for two. Instead, it is a time to focus on nutrient-dense foods that will benefit both the mother and the baby.
How does your diet change when you're pregnant?
| Characteristics | Values |
|---|---|
| Calorie intake | Consult a doctor or midwife about how many calories you need and how much weight gain is healthy for you during pregnancy. |
| Nutrients | You will need more of certain nutrients, including protein, calcium, iron, folic acid, iodine, and choline. |
| Prenatal supplements | Consult your healthcare provider about taking prenatal supplements to meet your nutritional needs. |
| Alcohol | Avoid all types of alcohol, including wine and beer, as they can be harmful to the baby. |
| Fluids | Ensure adequate fluid intake by drinking several glasses of water daily, in addition to fluids from juices and soups. |
| Caffeine and artificial sweeteners | Discuss restricting your intake of caffeine and artificial sweeteners with your healthcare provider or midwife. |
| Seafood | Consume 8-12 oz. of seafood per week to achieve the recommended intake of DHA (docosahexaenoic acid), or consult a dietitian about supplementation if you avoid seafood. |
| Healthy snacks | Opt for healthy snacks like low-fat or fat-free yogurt with fruit (without added sugar) to manage nausea and constipation. |
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What You'll Learn
Increased nutrient requirements
A woman's nutritional requirements during pregnancy differ from those of non-pregnant women. It is important to make smart food choices to ensure a healthy pregnancy and a healthy baby.
Pregnant women need to increase their intake of several nutrients, including folic acid, iron, calcium, and vitamin D. Folic acid, a B vitamin, may help prevent neural tube defects in the baby. The recommended amount of folic acid before pregnancy is 400 mcg per day, while during pregnancy and breastfeeding, the requirement increases to 600 mcg per day. This amount may be difficult to obtain solely from food sources, so a supplement containing folic acid is often necessary. Iron is crucial for the baby's growth and brain development, and it becomes even more important during pregnancy as the amount of blood in the body increases. Calcium plays a vital role in building the baby's bones and teeth, and it can also reduce the risk of preeclampsia in the mother. Vitamin D aids in calcium absorption and is essential for the development of the baby's bones and teeth.
In addition to these key nutrients, pregnant women should also focus on consuming adequate amounts of protein, iodine, choline, potassium, and fibre. Lean meats, chicken, eggs, seafood, beans, peas, lentils, nuts, and seeds are excellent sources of protein. Iodine supports the baby's thyroid function and brain development, and it can be found in seafood and iodized salt. Choline is important for the baby's brain and spinal cord development, and it is abundant in eggs and lean meats. Potassium and fibre help maintain the mother's digestive and overall health and can be obtained from fruits, vegetables, and whole grains.
It is recommended to consult with a healthcare provider to determine personalized nutritional advice and supplement recommendations during pregnancy.
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Prenatal supplements
Pregnancy is a time when women need to be mindful of their nutritional intake. It is important to remember that prenatal supplements are just that – a supplement – and are not intended to replace healthy eating. However, they can be a good way to ensure that you are getting adequate amounts of certain nutrients.
The American College of Obstetricians and Gynecologists recommends prenatal vitamin supplements for most pregnant women. These supplements can help ensure that women get enough folic acid and other nutrients that are important during pregnancy. Folic acid is crucial as it reduces the risk of problems in the baby's development in the early weeks of pregnancy. It is recommended to take 400 micrograms of folic acid every day from before conception until the 12th week of pregnancy. If there is a higher chance of your pregnancy being affected by neural tube defects, a higher dose of 5 milligrams will be advised by your doctor.
Vitamin D is another important supplement during pregnancy. Vitamin D regulates the amount of calcium and phosphate in the body, which are essential for the healthy development of your baby's bones, teeth, and muscles. It is recommended to take 10 micrograms of vitamin D daily, especially between September and March when the body cannot make enough vitamin D from sunlight. Vitamin D is also added to some foods such as breakfast cereals, fat spreads, and non-dairy milk alternatives, but it can be difficult to get enough from diet alone.
In addition to folic acid and vitamin D, pregnant women also need more protein, iron, iodine, and choline. Iron is found in lean meat, green leafy vegetables, dried fruit, nuts, and some breakfast cereals. Omega-3 fatty acids are another important nutrient during pregnancy, which can be obtained from seafood or plant-based sources such as flaxseed oil, chia seeds, and soybeans.
It is always best to consult with your doctor or midwife about your specific needs and how many calories you should be consuming to maintain a healthy weight during pregnancy.
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Healthy eating plans
Eating a healthy, balanced diet is vital during pregnancy for both mother and baby. A balanced diet can help minimise symptoms such as nausea and constipation, and it can also help to reduce the risk of complications for both mother and baby.
Pregnant women need to eat a diet high in nutrients and low in sugar, salt and saturated fats. It is important to eat a variety of foods from the five food groups: whole fruits and vegetables, whole grains, proteins, and dairy.
Whole fruits and vegetables
Fruits and vegetables are an important source of vitamins and minerals. Aim for a variety of colours and types, including:
- Apples
- Berries
- Oranges
- Mangoes
- Bananas
- Broccoli
- Sweet potatoes
- Beets
- Okra
- Spinach
- Peppers
- Jicama
- Carrots
- Pumpkin
- Tomatoes
- Red sweet peppers
Whole grains
Whole grains provide fibre and nutrients. Include the following in your diet:
- Brown rice
- Millet
- Oatmeal
- Bulgur
- Whole-wheat bread
- Ready-to-eat cereals
- Cooked cereals
Proteins
Pregnant women need more protein in their diet. Good sources include:
- Lean meats and chicken
- Eggs
- Seafood (ensure this is fully cooked)
- Beans and lentils
- Nuts and seeds
- Tofu
- Lean beef, lamb and pork
- Salmon
- Trout
- Herring
- Sardines
- Pollock
Dairy
Dairy products are a good source of calcium, which is important during pregnancy. Opt for low-fat or fat-free options, such as:
- Milk
- Yogurt
- Cheese
- Lactose-free dairy
- Fortified soy beverages (soy milk)
- Cottage cheese
- Greek yoghurt
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Alcohol avoidance
Pregnancy is a time when women need to pay close attention to their diet and make sure they are getting the right nutrients to support the growth and development of their baby. The maternal diet directly impacts the health of the baby, and a lack of certain nutrients can lead to serious complications, including preterm birth or miscarriage.
One of the most important changes a woman should make to her diet when pregnant is to avoid alcohol completely. Alcohol use during pregnancy is associated with an increased risk of miscarriage, preterm birth, stillbirth, and sudden infant death syndrome (SIDS). It can also cause a range of lifelong behavioural, intellectual, and physical disabilities known as fetal alcohol spectrum disorders (FASDs). There is no known safe amount or type of alcohol to consume during pregnancy, and it can affect the baby throughout the entire pregnancy, even before a woman knows she is pregnant. Alcohol can pass from the mother to the fetus and impact its development, particularly brain development, as the central nervous system is still growing throughout the pregnancy. Even light drinking can cause abnormal facial features in the baby, and heavier drinking can lead to low birth weight and behavioural problems.
If a woman is struggling to stop drinking alcohol during pregnancy, she should seek help from a healthcare professional. It is important to remember that it is never too late to stop drinking during pregnancy, and doing so will improve the baby's health and well-being.
In addition to alcohol avoidance, there are several other dietary changes that are recommended for pregnant women. It is important to eat a healthy and balanced diet, rich in nutrients such as protein, iron, folic acid, iodine, and choline. Women should also aim to consume 8-12 oz of seafood per week to achieve the recommended intake of DHA (docosahexaenoic acid), which is important for the baby's brain development. However, it is advised to avoid certain types of fish that may contain high levels of mercury, such as swordfish, king mackerel, and tilefish. Taking a prenatal vitamin supplement can also help ensure that pregnant women are getting all the necessary nutrients for their baby's development.
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Fluid intake
Staying hydrated is crucial for your health and your baby's development during pregnancy. Dehydration can happen quickly, especially if you are vomiting, experiencing diarrhoea, or sweating a lot, which are all common during pregnancy. To avoid dehydration, doctors recommend drinking 6 to 8 medium (200ml) glasses of fluid per day, or 1.6 litres. This can include hot drinks such as herbal tea, but you should limit drinks with caffeine as they can affect your baby's growth. It's best to opt for drinks like milk or unsweetened milk alternatives, fresh juice, or simply increase your water intake.
Municipal water contains fluoride, a mineral that aids in your baby's bone and teeth development, so it's a good idea to ensure you're getting enough of it. You can also eat more fruits and vegetables, not just for a well-balanced diet, but also because they contain water. In addition to this, you can try infusing your water with fruits like lime and frozen berries, or making homemade ice lollies from fresh juice, to make increasing your fluid intake more appealing.
As your pregnancy progresses, your water needs increase. During your second trimester, you'll need to start increasing your fluid intake. Doctors recommend that you drink at least an extra 340 millilitres (11.5 ounces) of water a day. In your third trimester, you'll need an extra 450 millilitres (about 15 ounces) of water a day.
If you're experiencing morning sickness, try to take small sips of water often, rather than drinking large amounts at once. Keeping a drink or bottle of water close by and taking regular sips can help. If you're physically active or if the weather is hot, you're at a higher risk of dehydration, so make sure to drink more fluids.
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Frequently asked questions
A balanced diet is key to a healthy pregnancy. Whole fruits, vegetables, whole grains, proteins, and dairy are all recommended food groups to focus on. Some specific examples include:
- Apples, berries, oranges, mangoes, and bananas
- Broccoli, sweet potatoes, beets, okra, spinach, peppers, and jicama
- Brown rice, millet, oatmeal, bulgur, and whole-wheat bread
- Lean meats, chicken, eggs, seafood, beans, lentils, nuts, seeds, and tofu
- Milk, yogurt, cheese, lactose-free dairy, and fortified soy beverages
To ensure a healthy pregnancy, it is recommended to avoid the following foods:
- Unpasteurized milk and soft cheeses made with unpasteurized milk (feta, queso blanco, Camembert, brie, or blue-veined cheeses)
- Hot dogs and luncheon meats, unless they are heated until steaming hot (165 °F)
- Raw or undercooked seafood, eggs, meat, and sprouts (including alfalfa, clover, radish, and mung bean sprouts)
- Alcohol
Calorie needs vary throughout pregnancy. During the first trimester, no extra calories are needed. In the second trimester, about 340 extra calories per day are recommended, and in the third trimester, this increases to about 450 extra calories per day. These additional calories should come from nutritious foods and healthy snacks.
