Pregnancy nutrition is just as important as your preconception plan when ensuring you have a happy, healthy road to motherhood. In this article, Grace Carey-Caton – Nutritionist, Hormone & Gut Health Specialist and Parla Expert – discusses the key areas of nutrition to focus on – so you can still feel vibrant and healthy whilst nourishing your developing baby.
Why pregnancy nutrition is important
What you eat can have a huge impact on your baby’s health during your pregnancy, to birth, childhood and all the way through to adulthood. During pregnancy, your body’s demand for specific nutrients can also increase in order to support the baby’s growth. That’s why it’s so important to make sure you’re eating a balanced, healthy diet and actively topping up those much-needed vitamins and minerals. Here are a few of the key areas of your diet you should keep in mind whilst pregnant.
Macronutrients for pregnancy nutrition
Let’s start with Macronutrients, the main building blocks of your diet which include protein, fats and carbohydrates. These food groups are the body’s fuel sources, so are more important than ever during pregnancy.
Protein
Protein needs increase during pregnancy to support the growth of your baby and to maintain your maternal tissues. You should include protein with each meal and snack, which will also help to balance your blood sugars and energy. Choose from a range of protein such as eggs, salmon, mackerel, sardines and meat. If you’re not a meat eater you can also get protein from chickpeas, beans, lentils, tofu, quinoa, nuts and seeds.
Omega Fats
Like us, babies’ brains and nervous systems are primarily composed of fat. That’s why it is important to include the right fats in your diet during pregnancy – as they provide the building blocks that will support your babies’ development. The optimal diet provides a balance of both omega 3 (for example salmon, mackerel, sardines, flax seeds, chia seeds) and omega 6 (like walnuts, almonds, cashews, sunflower seeds).
Complex Carbohydrates
During pregnancy, your carbohydrate intake has to meet both yours and your baby’s energy needs. As your baby is constantly growing, so are their energy needs. When the body is not fuelled with a balanced diet, this can cause a blood sugar fluctuation, when symptoms of dizziness, irritability or fatigue can occur. To keep the blood sugars regulated it is important to eat meals that contain complex carbohydrates rather than simple (white) carbohydrates. These are digested more slowly and therefore provide a balanced source of energy. Complex carbohydrates include wholegrain rice, wholemeal bread, wholegrain pasta, sweet potato and oats.
Micronutrients for pregnancy nutrition
Next, moving onto the micronutrients – also known as vitamins and minerals which are very important during for our overall health, but especially during pregnancy. They support a wide range of functions from producing energy and building bones to the development of the brain and organs. There are many different micronutrients that have a role on the body during pregnancy but let’s discuss some of the most important ones.
Folate
Folate is extremely important during pregnancy for the prevention of neural tube defects. The recommended daily allowance increases by up to 50% during pregnancy. Folate supplementation (folic acid) is recommended, however, you can also increase your intake by eating foods such as spinach, asparagus, Brussel sprouts, avocado, broccoli and peas. which are all sources of this essential pregnancy vitamin.
Iron
As blood volume increases during pregnancy, so does iron demand needs. Iron deficiency can be very common in pregnancy so to prevent this be sure to include in your diet a variety of thoroughly cooked beef, pumpkin seeds, apricots, parsley & spinach.
Vitamin D
The need for vitamin D during pregnancy increases as it is required to help your baby grow strong bones and teeth. Vitamin D is absorbed best through the skin, so be sure to get outside in the sunlight daily in the summer months and supplement in the winter. Also include Vitamin D rich foods such as mushrooms, salmon, herring, mackerel & eggs in your diet.
Calcium
Calcium is also essential for the development of healthy bones and teeth for your baby. Best food sources for calcium include swiss cheese, yoghurt, almonds and parsley. You can also find it in artichoke, sardines, pumpkin seeds, beans and green leafy vegetables.
Vitamin C
Vitamin C has multiple functions during pregnancy – it supports your immune system and is essential for the formation of collagen, which helps to keep the protective membranes surrounding your baby strong. It is also great for keeping your skin supple and preventing stretch marks. Best food sources of vitamin C include peppers, kiwi, watercress, strawberries, tomatoes, oranges, lemons & broccoli.
In summary, for a balanced and effective approach to pregnancy nutrition, you should have a varied diet including between 5 and 10 servings of fruits and vegetables of rainbow colours, switch your carbohydrates to the complex variety, include good quality protein at each meal and make sure you get a balance of omega fats.
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Grace Carey-Caton is a Nutritionist and expert in Hormone & Gut Health. She helps Women to rebalance & re-nourish their bodies and feel like the healthiest and happiest versions of themselves again. Nutrition consultations and programmes can be booked via Parla. Grace will be bringing a fertility nutrition course to our community later this year!
