Nutrition in Pregnancy
Your nutritional requirements increase as your baby grows so as often as possible - it’s essential that you’re eating well for both you and your baby’s health. Here’s a short step-by-step guide to help you understand your nutritional needs to keep you and baby safe.
Consult your healthcare provider
This is usually the first step but not all providers are up to date on the latest evidence based dietary recommendations. It is important to inform your healthcare provider of any medical conditions you have coming into pregnancy or medications you are taking to ensure that your nutritional plan is the healthiest plan for both you and your baby. We are big fans of Lili Nichol’s wonderful book https://www.amazon.com/Real-Food-Pregnancy-Prenatal-Nutrition/dp/0986295043
Increase your calorie intake
According to MedLine Plus, a trusted source of health information, eating a well-rounded diet with all of the right nutrients and getting at least 30 minutes of exercise per day is crucial for a healthy pregnancy. For most normal-weight pregnant women, the right amount of calories is about 1,800 calories per day during the first trimester, about 2,200 calories per day during the second trimester, and about 2,400 calories per day during the third trimester. It's important to note that these calorie requirements may vary depending on individual factors such as weight, height, and activity level. Therefore, it's recommended to consult with a healthcare professional to determine the appropriate calorie intake for your specific needs during pregnancy.
In addition to increasing calorie intake, it's important to make sure that the additional calories come from nutrient-dense foods such as whole grains, lean protein, fruits, and vegetables to ensure that both you and your baby are receiving optimal nutrients.
Eat a variety of nutrient-dense foods
Protein-rich foods are a crucial part of a healthy pregnancy diet because they provide the building blocks for the cells in your body and your baby's. Good sources of protein include lean meats, poultry, fish, beans, and lentils. Additionally, including fruits and vegetables of different colors is important to ensure you get a variety of vitamins and minerals.
Whole grains such as oatmeal, quinoa, and brown rice are another essential component of a balanced pregnancy diet as they provide carbohydrates for energy and are high in fiber and nutrients like B vitamins, iron, folic acid (if fortified), magnesium, the antioxidant vitamin E, and the mineral selenium.
Low-fat dairy products such as milk, cheese, and yogurt are also important to include in your pregnancy diet because they provide calcium and vitamin D, both of which are essential for the healthy development of your baby's bones and teeth.
In addition, incorporating foods high in omega-3 fatty acids, such as salmon, can help boost your baby's brain development and may improve your mood during pregnancy.
Overall, it's important to focus on nutrient-dense foods and a variety of food groups to ensure you're getting all the necessary vitamins and minerals for a healthy pregnancy.
Take a prenatal vitamin
Prenatal vitamins are supplements that contain the necessary daily vitamins and minerals required before and during pregnancy. Folic acid is particularly important as it reduces the risk of neural tube defects in babies but try to find a prenatal with folate. It is recommended to start taking prenatal vitamins, including folate, at least one month before attempting to conceive and to continue throughout the entire pregnancy. Some people may experience side effects, but finding the right kind of prenatal vitamin with the help of a healthcare provider can ease these symptoms.
In addition to folic acid, prenatal vitamins often contain other essential vitamins and minerals such as iron, calcium, and vitamin D. Iron is necessary for the production of red blood cells in both the mother and the baby, while calcium is important for the baby's bone development. Vitamin D helps the body absorb calcium and supports the immune system. It is important to note that most nutrients should come from a balanced diet, but taking prenatal vitamins can help ensure that the mother and the baby receive all the necessary nutrients.
It is also worth noting that different women may have different nutrient needs during pregnancy, depending on their individual circumstances. For example, women who have had previous pregnancies affected by neural tube defects may need a higher dose of folic acid. Women who are vegetarian or vegan may also need to pay extra attention to their nutrient intake, particularly vitamin B12 and iron.
Stay hydrated
According to the American College of Obstetricians and Gynecologists, it is recommended that pregnant women consume at least eight to twelve cups (64 to 96 ounces) of water daily. This is important to support your growing baby, aid in digestion, as well as to facilitate the circulation of nutrients and elimination of waste from the body.
Avoid certain foods
During pregnancy, there are certain foods that you should avoid in order to minimize the risk of foodborne illnesses and other complications. According to Healthline, some of the foods that should be avoided include raw or undercooked meat, poultry and seafood, as well as unpasteurized dairy products and juices. Be cautious with certain types of fish that may contain high levels of mercury, such as shark, swordfish, king mackerel and tilefish.
Other foods to avoid during pregnancy include raw sprouts, which may contain harmful bacteria, and deli meats and hot dogs, which may contain listeria bacteria that can lead to complications. Be mindful of your caffeine intake (there’s debate in the research on how much is considered safe) and of course it’s advised to avoid alcohol in pregnancy.
Practice food safety
Pregnant women are more susceptible to food borne illnesses, so it is essential to practice good food safety habits such as:
Wash hands and surfaces frequently
Cook meat and eggs thoroughly
Store food at the correct temperature
Avoid cross-contamination
Food - the building blocks of your baby’s body and brain. Whenever possible choose healthy, nutrient dense foods and stay well hydrated to give you and your baby the best start possible. When looking for companies dedicated to providing high-quality, organic, and safe products for babies and children you can think of Serenity Kids. Following the above step-by-step guide can help ensure that pregnant women get the nutrients they need and avoid potential complications. It is important to remember to consult with a healthcare provider before making any significant changes to your diet or lifestyle.
