Leena Watts
Pregnancy is a time when a woman's diet is more important than ever, as it has a direct impact on the health of the baby. While a prenatal supplement is recommended, it does not replace a healthy diet. A balanced diet of protein, fruits, vegetables, and whole grains is ideal, with sweets and fats kept to a minimum. It is important to eat a variety of different foods every day to get the right balance of nutrients. Women who are pregnant need more of certain nutrients, like protein, iron, folic acid, iodine, and choline, as well as calcium, vitamin D, potassium, and fiber.
Diet characteristics for pregnant women
| Characteristics | Values |
|---|---|
| Calories | Approximately 300 extra calories per day |
| Food groups | Fruits, vegetables, whole grains, proteins, dairy |
| Vitamins and minerals | Folic acid, iron, iodine, choline, calcium, vitamin D, potassium, fiber |
| Water | 8–12 cups (64–96 ounces) of water per day |
| Foods to include | Lean meats, chicken, fish, eggs, beans, lentils, nuts, seeds, tofu, dairy, berries, leafy greens |
| Foods to avoid | Raw or rare fish or shellfish, lunch or deli meats, smoked seafood, sweets, sugary foods and drinks, fatty foods, unpasteurized cheese, alcohol |
| Prenatal supplements | Folic acid, iron, iodine |
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What You'll Learn
Eat a variety of foods, including fruits and vegetables
Eating a variety of fruits and vegetables is essential for a healthy pregnancy. These foods provide vitamins, minerals, and fibre, which are crucial for both you and your baby's well-being. Aim for at least 5 portions of fruits and vegetables each day, including fresh, frozen, canned, dried, or juiced options.
Fruits and vegetables are excellent sources of vitamins and minerals, such as vitamin C and folate. Vitamin C-rich foods like oranges, bell peppers, and berries can help increase iron absorption, which is especially important if you follow a plant-based diet or have an aversion to meat. Folate, found in dried beans, peas, and lentils, as well as in leafy greens like spinach and broccoli, is critical during pregnancy as it may help prevent neural tube defects and support your baby's brain and spine development.
In addition to the aforementioned options, sweet potatoes are an excellent source of beta carotene, which your body converts to vitamin A. Avocados, with their healthy fats, folate, and potassium content, are another great choice. Potassium may help relieve leg cramps, a common issue during pregnancy. Don't forget that dried fruit is also nutrient-dense, providing the same amount of nutrients as fresh fruit in a smaller, more calorie-dense package.
To ensure a well-rounded diet, include a variety of whole grains, lean proteins, and healthy fats. Whole grains like whole wheat pasta, brown rice, and whole grain bread provide fibre and essential nutrients. Lean proteins such as poultry, fish, tofu, and legumes are important to include as well. Lastly, healthy fats found in foods like avocados, nuts, and olive oil are crucial for your baby's skin, brain, and tissue development.
Remember, while it's important to eat a variety of fruits and vegetables, it's also crucial to maintain a balanced diet that includes other food groups. Pregnant or not, it's always best to consult your healthcare provider for personalised advice and to ensure your diet meets your individual needs.
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Consume more calories, protein, iron, folic acid, and calcium
Eating a well-balanced diet is one of the best things you can do during pregnancy. Consuming more calories, protein, iron, folic acid, and calcium is essential for the health of both mother and fetus.
Calories
Pregnant women need to consume more calories to support the baby's growth and development. The number of extra calories needed can vary depending on factors such as the stage of pregnancy and the mother's pre-pregnancy weight. On average, an additional 300 calories per day are recommended during pregnancy, with higher caloric needs in the last trimester, when an extra 450 calories per day may be required.
Protein
Protein is an essential nutrient during pregnancy, providing the building blocks for the baby's growth and supporting the mother's changing body. Aiming for about 71 grams of protein per day is a good goal, but the exact amount may vary depending on factors such as the stage of pregnancy, physical activity, and pre-pregnancy weight. Protein-rich foods include meat, poultry, eggs, yogurt, beans, nuts, and seeds.
Iron
Iron is crucial for both the mother and the baby's healthy development. Pregnant women need approximately 18 mg of iron per day. Heme iron, found in meat, poultry, and fish, is more readily absorbed by the body compared to non-heme iron, which is present in plant foods, fortified grains, and meat. Dried cereals fortified with iron and dark chocolate are also good sources of iron during pregnancy.
Folic Acid
Folic acid is essential for reducing the risk of neural tube defects, which are birth defects of the brain and spinal cord. It is recommended that women of childbearing age consume 400 micrograms (0.4 mg) of folic acid daily, both before and during pregnancy. Folic acid can be found in vitamin supplements, as well as in certain foods.
Calcium
Adequate calcium intake during pregnancy is crucial for the health of both the mother and the fetus. While the recommended amount of calcium during pregnancy is unclear, calcium supplementation is advised for women with inadequate dietary calcium intake to lower the risk of developing preeclampsia. Calcium-rich foods include dairy products like milk and yogurt, as well as certain supplements.
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Take prenatal supplements, especially folic acid
While it is important to eat a variety of different foods every day to get the right balance of nutrients for you and your baby, it is also recommended that you take prenatal supplements, especially folic acid. Folic acid, also known as folate, is a B vitamin that is important during pregnancy. The developing baby needs folate to make healthy new cells and to make DNA and RNA (genetic material). These are cell-building blocks. Folate is also essential to form normal red blood cells and certain amino acids.
Folic acid can help reduce the risk of neural tube defects (NTDs), which are birth defects of the brain and spinal cord. Neural tube defects can lead to varying degrees of paralysis, incontinence, and sometimes intellectual disability. The U.S. Public Health Service recommends that all women of childbearing age consume 400 micrograms (0.4 mg) of folic acid each day. This is supported by the Institute of Medicine and the US Preventive Services Task Force. Folic acid is most helpful during the first 28 days after conception, when most neural tube defects occur. However, you may not realize that you are pregnant before 28 days. Therefore, your intake of folic acid should begin before conception and continue throughout your pregnancy.
Folate occurs naturally in many foods, like dark, leafy green vegetables, legumes (dried beans and peas), and fruits (oranges, bananas, melons, and most berries). However, it is often not enough to meet the increased requirements during pregnancy. To address this, the FDA requires folic acid to be added to enriched breads, breakfast cereals, pastas, rice, and other grains. Nevertheless, it is still challenging to get the recommended amount of folic acid from food alone. As such, it is advised that you take a daily prenatal vitamin with at least 400 micrograms of folic acid starting at least one month before pregnancy and during the first 12 weeks of pregnancy. If you have already had a child with an NTD, you should take 4 milligrams (mg) of folic acid each day as a separate supplement at least three months before pregnancy and for the first three months of pregnancy.
It is important to talk with your healthcare provider about the amount of folic acid that is right for you. They will recommend the appropriate amount to meet your individual needs.
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Stay hydrated, drink 8-12 cups of water daily
Staying hydrated is essential for your health and the health of your baby. The American College of Gynecologists recommends drinking 8–12 cups (64–96 ounces) of water per day during pregnancy. However, it's important to remember that individual needs may vary, so consulting with your doctor for personalized advice is always a good idea.
Water is crucial for several reasons during pregnancy. Firstly, it aids in digestion and helps prevent constipation, a common issue during pregnancy. Secondly, water helps transport essential nutrients to your baby, ensuring they receive the nourishment they need for growth and development. Additionally, water helps form the amniotic fluid that cushions and protects your baby in the womb.
Drinking enough water can also help alleviate some common pregnancy discomforts. For example, water can help prevent or reduce swelling, which is often experienced in the hands, feet, and face during pregnancy. Proper hydration can also help with morning sickness and nausea, as it aids in flushing out toxins and waste products from your body.
To ensure you're staying adequately hydrated, carry a reusable water bottle with you throughout the day. This makes it convenient to sip water regularly and can help you reach your daily water intake goal. Remember that you also obtain water from other sources, such as fruits, vegetables, and some beverages like tea. However, be mindful that caffeine and sweeteners should be limited or avoided, so opt for herbal teas or infused water for added flavour without the added stimulants.
In addition to water, you can also increase your fluid intake by consuming water-rich foods. Fruits and vegetables like berries, cucumbers, and citrus fruits have a high water content and can contribute to your daily fluid needs. Not only do these foods provide hydration, but they also offer essential vitamins, minerals, and fibre, supporting your overall nutrition during pregnancy.
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Avoid sugary, fatty foods, raw fish, and alcohol
When expecting, it is essential to maintain a healthy and balanced diet for your own and your baby's well-being. While a diverse and nutritious diet is crucial, there are also specific foods and drinks that should be avoided during pregnancy. One of the key recommendations is to limit or avoid sugary and fatty foods. These include sweets, cakes, biscuits, and other processed snacks, as well as deep-fried foods and those high in saturated fats. These foods can contribute to excessive weight gain during pregnancy, which may increase the risk of complications. Additionally, they offer little nutritional value and can displace more nutritious foods from your diet.
Excessive sugar intake can also lead to spikes in blood sugar levels, which are not ideal during pregnancy. While it is fine to indulge in a treat occasionally, it is best to focus on healthier alternatives to satisfy your sweet tooth. Fresh fruit, yogurt, or homemade smoothies are excellent options that provide essential vitamins, minerals, and fiber. Remember to practice portion control and enjoy these treats in moderation. Similarly, fatty foods can be replaced with healthier alternatives. Opt for lean proteins such as grilled chicken or fish, and include plenty of plant-based sources of protein like beans, lentils, and nuts.
Raw fish and alcohol are also on the list of foods to avoid during pregnancy. Raw or undercooked fish, such as sushi or sashimi, may contain bacteria or viruses that can be harmful to pregnant women and their babies. It is best to cook all fish thoroughly to minimize the risk of foodborne illnesses. As for alcohol, there is no known safe amount or type of alcohol to consume during pregnancy. Alcohol can pass through the placenta to the baby and can cause serious issues with their development, including fetal alcohol spectrum disorders (FASDs).
To ensure a healthy pregnancy, it is best to abstain from alcohol entirely. If you have any specific questions or concerns about your diet during pregnancy, it is always best to consult with your healthcare provider or a registered dietitian. They can provide personalized advice and guidance based on your individual needs and preferences. Remember, maintaining a balanced and nutritious diet during pregnancy is one of the best ways to support the health and development of your baby.
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Frequently asked questions
You don't need to go on a special diet during pregnancy, but it's important to eat a variety of different foods every day to get the right balance of nutrients for yourself and your baby. Try to eat a healthy breakfast every day to avoid snacking on foods that are high in fat and sugar.
During pregnancy, you need more of certain nutrients like protein, iron, folic acid, iodine, and choline. It's also important to get enough calcium, vitamin D, potassium, and fibre. Folic acid is especially important as it can help reduce the risk of neural tube defects, which are birth defects of the brain and spinal cord.
Focus on whole foods and aim for a mix of healthy foods from each food group. Eat plenty of fruits and vegetables, especially green leafy vegetables like kale, and choose whole grains like brown rice, millet, and oatmeal. For protein, eat lean meats, chicken, eggs, seafood, beans, and lentils, as well as low-fat or fat-free dairy products.
Yes, there are certain foods that should be avoided during pregnancy. Stay away from raw or undercooked fish or shellfish, lunch meats, smoked seafood, and hot dogs. Some seafood is high in mercury, which can harm your baby's development, so choose seafood that is lower in mercury and make sure it's cooked thoroughly. Also, limit your intake of sweets and fatty foods, as they can contribute to weight gain and increase your risk of developing heart disease.
The American College of Gynecologists recommends drinking 8-12 cups (64-96 ounces) of water per day during pregnancy. However, the amount you need may vary, so ask your doctor for a recommendation based on your specific needs. Remember that you also get water from other foods and beverages like fruit, vegetables, coffee, and tea.
