Brenda Khan
Pregnancy is a time when your diet is more important than ever—for both your health and that of your baby's. Eating a variety of different foods every day will ensure you get the right balance of nutrients, and it's best to get these vitamins and minerals from what you eat. However, it's also recommended that you take a folic acid supplement, which can help prevent some birth defects of the brain and spine. It's also important to eat more of certain nutrients like protein, iron, iodine, and choline, and to get enough calcium, vitamin D, potassium, and fiber. You'll also need around 300 extra calories a day, but these should come from a balanced diet of protein, fruits, vegetables, and whole grains.
What should your diet consist of when pregnant?
| Characteristics | Values |
|---|---|
| Nutrients | More protein, iron, folic acid, iodine, choline, calcium, vitamin D, potassium, and fiber are needed |
| Vitamins and Minerals | Folic acid supplements are recommended by the U.S. Public Health Service to reduce the risk of neural tube defects |
| Dairy | Milk, cheese, yoghurt, and fromage frais are important sources of calcium and other nutrients. Choose low-fat options where possible |
| Eggs | Should be cooked until the white and yolk are hard. Avoid raw or partially cooked eggs |
| Meat | Lean meats, especially red meat, are a good source of iron |
| Food Groups | A balanced diet should include a variety of foods from all food groups: fruits, vegetables, whole grains, proteins, and dairy |
| Calories | The number of extra calories needed changes throughout pregnancy: none in the first trimester, 340 in the second, and 450 in the last |
| Weight Gain | Weight gain is normal but gaining too much or too little increases the risk of complications |
| Water | Drink plenty of water to stay hydrated |
| Foods to Avoid | Sugary, fatty, and salty foods, as well as alcohol, should be kept to a minimum |
| Food Safety | Wash hands, surfaces, and utensils after preparing raw foods. Store raw foods separately from ready-to-eat foods and ensure they are cooked thoroughly |
| Prenatal Vitamins | Discuss with your doctor or nurse to determine if you need a prenatal vitamin |
| Supplements | Folic acid supplements are recommended before and during pregnancy |
| Breakfast | Eat a healthy breakfast to avoid snacking on high-fat and sugary foods |
| Food Cravings | Pregnancy cravings are common, but it's important to make smart food choices and eat healthily |
| Vaccinations | Ensure your vaccinations are up to date |
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What You'll Learn
Eat a variety of foods to get the right balance of nutrients
Eating a variety of foods is key to getting the right balance of nutrients during pregnancy. A healthy, well-balanced diet can also help to reduce some pregnancy symptoms, such as nausea and constipation.
The Academy of Nutrition and Dietetics recommends that a healthy pregnancy requires approximately 300 extra calories each day, which should come from a balanced diet of protein, fruits, vegetables and whole grains.
It is important to eat foods from each food group, including:
- Whole fruits, such as apples, berries, oranges, mangoes, and bananas.
- Vegetables, such as broccoli, sweet potatoes, beets, okra, spinach, peppers, and jicama.
- Whole grains, such as brown rice, millet, oatmeal, bulgur, and whole-wheat bread.
- Proteins, such as lean meats and chicken, eggs, seafood, beans and lentils, nuts and seeds, and tofu.
- Dairy, such as milk, yoghurt, and cheese. Opt for low-fat or fat-free options where possible.
It is also important to get enough of certain nutrients during pregnancy, including:
- Folic acid, which can help prevent some birth defects of the brain and spine.
- Iron, which helps your baby develop.
- Iodine, which is important for your baby's brain.
- Choline, which is also important for your baby's brain.
- Calcium, vitamin D, potassium, and fibre.
If you are struggling to get enough of these nutrients from your diet alone, speak to your doctor about taking prenatal supplements.
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Take folic acid supplements to prevent birth defects
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 to take folic acid supplements before and during pregnancy to prevent birth defects. Folic acid is a nutrient that can help reduce the risk of neural tube defects, which are birth defects of the brain and spinal cord. These defects can lead to paralysis, incontinence, and sometimes intellectual disability.
The U.S. Public Health Service and the CDC recommend that all women of childbearing age consume 400 micrograms of folic acid each day. This is because folic acid is the most helpful during the first 28 days after conception, when most neural tube defects occur. However, many people may not realize they are pregnant before 28 days, so it is advised to start taking folic acid before conception and continue throughout pregnancy. The CDC recommends taking folic acid every day for at least a month before becoming pregnant and then every day during pregnancy.
The usual dose of folic acid when trying to get pregnant and during the first 12 weeks of pregnancy is 400 micrograms, taken once a day. However, your doctor may recommend a different dose or duration depending on your individual needs and health conditions. For example, if you are at risk of anaemia, your doctor may suggest taking folic acid throughout your pregnancy. If you have a higher chance of having a baby with a neural tube defect, your doctor may prescribe an increased dose of 5mg per day.
Folic acid supplements can be taken with or without food. If you are taking folic acid as a liquid, use the provided plastic syringe or spoon to measure the correct dose. Do not use a kitchen teaspoon as it will not measure the right amount. It is important to remember to take your folic acid consistently, but if you miss a dose, take it as soon as you remember, unless it is nearly time for your next dose. If it is almost time for your next dose, skip the missed dose and continue as usual. If you keep forgetting to take your folic acid or do not want to take it, speak to your doctor before stopping.
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Consume more protein, iron, iodine, and choline
While it is not necessary to go on a special diet during pregnancy, it is important to eat a variety of different foods every day to get the right balance of nutrients for yourself and your baby. In addition to taking a folic acid supplement, consuming more protein, iron, iodine, and choline can help support a healthy pregnancy.
Protein is essential for maintaining a successful pregnancy. The growth of the fetus and placenta places additional protein demands on the pregnant woman. Studies have shown that maternal protein restriction can result in decreased fetal growth, decreased body weight, and growth, as well as decreased numbers of cells and biochemical changes. Protein-energy supplements have been given to pregnant women in some studies, resulting in small increases in birth weight. However, the biologic importance of these changes is not yet certain.
Iron is a crucial mineral for pregnant women, as the body needs extra iron to produce more blood to supply oxygen to the baby. Good sources of iron include meat, beans, spinach, and iron-fortified cereals.
Iodine is also important during pregnancy, as it is necessary for the proper development of the baby's brain and nervous system. Seafood, dairy products, and iodized salt are good sources of iodine.
Choline, an essential nutrient, is critical for supporting maternal and fetal health during pregnancy. It plays a vital role in neural tube formation, brain development, and the overall well-being of expectant mothers. Inadequate choline intake is associated with neural tube defects, cognitive deficits in offspring, and maternal health complications. Choline-rich foods include eggs, meat, dairy, and vegetables.
It is important to prioritize a balanced diet and consult with a healthcare professional for personalized advice regarding dietary choices during pregnancy.
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Avoid raw or partially cooked eggs
A healthy diet during pregnancy should include a variety of foods to ensure the right balance of nutrients for you and your baby. It is best to get vitamins and minerals from food, but it is recommended to take a folic acid supplement when pregnant, as this can help reduce the risk of neural tube defects. The Academy of Nutrition and Dietetics recommends that approximately 300 extra calories are consumed daily during pregnancy, and these should come from a balanced diet of protein, fruits, vegetables and whole grains.
Pregnant women are advised to avoid eating raw or partially cooked eggs, including in mousses, mayonnaise and soufflés. This is because there is a risk of salmonella, which is unlikely to harm an unborn baby but could cause food poisoning in the mother. Eggs should be cooked until the white and yolk are hard. However, eggs produced under the Lion Code or the Laid in Britain scheme are considered safe to eat raw or partially cooked, as they are less likely to contain salmonella.
It is important to practice good food hygiene when handling and preparing eggs, as well as other raw foods, to avoid food poisoning. This includes washing hands, surfaces, and utensils after preparing raw foods and ensuring that raw and ready-to-eat foods are stored separately.
In addition to avoiding raw or partially cooked eggs, there are other foods that should be limited or avoided during pregnancy. These include alcohol, caffeine (no more than 200mg per day), and sugary and fatty foods, as these can contribute to weight gain and tooth decay. Certain types of fish, such as tuna and oily fish, should be limited due to their mercury and pollutant content, respectively. Raw shellfish should also be avoided due to the risk of harmful bacteria, viruses, or toxins. Some cheeses, such as unpasteurised soft cheeses, should also be avoided, as there is a small chance they may contain Listeria bacteria, which can cause listeriosis, leading to serious health complications for the mother and baby.
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Drink plenty of water and limit alcohol
Staying hydrated is essential for a healthy pregnancy. Water is the best way to achieve this, and you should aim to drink several glasses of water each day.
Pregnancy can increase your appetite, but it is important to remember that you do not need to "eat for two". Instead, focus on drinking plenty of water and limiting your consumption of other beverages, especially alcohol. Alcohol is never safe during pregnancy, and all types, including wine and beer, can be harmful to your baby.
Water is a crucial component of a healthy pregnancy. It helps to ensure that you stay hydrated, which is essential for both your health and the health of your baby. Drinking enough water can also help to reduce some pregnancy symptoms, such as nausea and constipation.
In addition to drinking water, you can also increase your fluid intake by consuming water-rich foods. Fruits and vegetables, in particular, can be a good source of hydration. For example, berries are a great snack as they contain both water and fibre. They provide flavour, nutrition, and relatively few calories. Some of the best berries to eat while pregnant include blueberries, raspberries, and strawberries.
While it is important to stay hydrated, it is also crucial to limit your alcohol intake during pregnancy. Alcohol can be harmful to your baby, and there is no safe amount or type. This includes wine and beer, as well as any other alcoholic beverage.
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Frequently asked questions
Your diet during pregnancy should include a variety of nutritious foods from the five food groups. This includes whole fruits, vegetables, whole grains, protein, and dairy. It is also important to stay hydrated by drinking plenty of water.
Good sources of protein include lean meats, chicken, eggs, seafood, beans, lentils, nuts, seeds, and tofu.
Dairy products such as milk, cheese, and yogurt are good sources of calcium. If you are lactose intolerant, you may be able to tolerate yogurt, especially probiotic yogurt.
Prenatal supplements, also called prenatal vitamins, are recommended for everyone during pregnancy. These should include folic acid, iron, iodine, and choline.
Yes, it is important to avoid foods that are high in saturated fat, added salt, and sugars, as well as alcohol. Raw or partially cooked eggs should also be avoided, as well as certain unpasteurized cheeses.
