Certain nutrients play a crucial role in supporting your baby’s growth and development, while also maintaining your own health during pregnancy. As a mother of two and someone who supports clients during pregnancy, I have both personal and professional experience in optimising nutrition for pregnancy.
General Advice
- Stay hydrated: Staying hydrated is essential for supporting the increased blood volume, amniotic fluid, and nutrient transport during pregnancy. Aim to drink at least eight to ten glasses of water per day, and consume hydrating foods such as fruits, vegetables, and broth-based soups.
- Eat regularly: Research has shown that mothers who eat five times a day rather than three times a day are more likely to carry until full-term. Eating regularly will also support energy and reduce nausea.
- Certain foods and drinks should be avoided in pregnancy. See here for the latest list:
Nutrients to Increase in Pregnancy
- Folic Acid: Essential for the early development of the baby’s neural tube, folic acid can be found in foods such as leafy greens, citrus fruits, fortified cereals, and beans. Additionally, I recommend a prenatal complex containing methylfolate.
- Iron: Iron is vital for the production of red blood cells and preventing maternal anaemia. Good sources of iron include lean meats, poultry, fish, legumes, and fortified cereals. Include vitamin C-rich fruit and vegetables with meals to enhance iron absorption and avoid drinking tea or coffee with meals as this can reduce it.
- Calcium: Calcium is essential for the development of your baby’s bones and teeth. Incorporate dairy products, fortified plant-based milk, leafy greens, and almonds into your diet to meet your calcium needs.
- Omega-3 Fatty Acids: Omega-3 fatty acids, particularly DHA, are crucial for foetal brain and eye development. Include fatty fish like salmon, trout, and sardines in your diet, or opt for plant-based sources such as walnuts, flaxseeds, and chia seeds.
- Protein: Protein is the building block of cells and tissues and is essential for both you and your baby’s growth. Lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds are excellent sources of protein.
- Selenium: Selenium is a powerful antioxidant mineral and studies now show that supplementation with selenium during pregnancy is associated with a lower frequency of pre-eclampsia. In one study, researchers found that women with low levels of the mineral raised their risk of developing the condition by up to four times. Pre-eclampsia is a condition which can develop in late pregnancy and causes high blood pressure, damage to the kidneys and reduced blood flow to the placenta that can complicate the pregnancy. Brazil nuts are an excellent source of selenium.
- Protein: During pregnancy, the recommended daily intake of protein
increases to support the growth of the fetus, placenta, and maternal tissues.
The exact amount varies depending on factors such as pre-pregnancy weight and
activity level, but in general, pregnant women are advised to consume an
additional 25 grams of protein per day compared to non-pregnant women. Sources include fish, chicken, beans, tofu, nuts and seeds.
Managing Symptoms
Pregnancy can be associated with symptoms such as nausea, heartburn, and constipation. Here are some dietary tips to help alleviate these symptoms:
- For morning sickness, opt for small, frequent meals and snack on easily digestible foods like crackers, ginger, and bland carbohydrates.
- To ease heartburn, avoid large meals, spicy or acidic foods, and caffeinated beverages. Opt for smaller, more frequent meals and avoid lying down immediately after eating.
- Increase your fibre intake with fruits, vegetables, whole grains, and legumes to prevent constipation. Stay hydrated by drinking plenty of water throughout the day.
Do feel free to get in touch if you would you would like personalised advice to support a healthy pregnancy.
