NUTRITION DURING PREGNANCY
Maintaining a healthy, balanced diet whilst pregnant plays such an important role in ensuring mothers and developing bubs are getting the adequate nutrients that they need whilst their body is going through a demanding and dramatically changing time.
As is always the case with diet and exercise, everyone's nutritional and energy requirements vary greatly depending on a variety of factors. Some of these include your activity level, current diet, age, whether you have underlying injuries or illnesses, any food allergies or preferences, the list goes on.
Nutritional and energy requirements during this time could also be discussed for days and in great detail, it will not be ALL covered here. If you want to get EVERYTHING you need to know about nutrition during pregnancy be sure to check out my complete Pre Natal eBook - Exercise & Nutrition During Pregnancy HERE.
I’M PREGNANT, THAT MEANS I CAN EAT FOR TWO RIGHT?
You definitely do not need to ‘eat for two’, as the old saying commonly suggests. It is more important as to WHAT you actually eat to ensure that you are setting your bub up for the best start to life and that you are fuelling your body with what it needs to grow a happy, healthy baby.
If the thought of eating for two excites you and has you going back for seconds for dinner or saying yes more often to the lunchroom cakes, think again. The initial stages of pregnancy actually requires very little change in your daily energy intake, so it’s time to put down the ice cream (sorry to be the bearer of bad news).
WHAT ARE SOME OF THE KEY NUTRIENT REQUIREMENTS DURING PREGNANCY?
The nutrient requirements for pregnancy cannot be based on the same criteria that is applied to those in a non-pregnant state, recommend dietary intakes (RDI’s) for almost all nutrients are increased to some extent during pregnancy. There is an increase for most micronutrients during pregnancy such as your B vitamins and folate and iron. The RDI’s for sodium, calcium, potassium and vitamin D however, are however not increased for pregnancy.
When it comes to your key macronutrients (carbs, fats & proteins), again in the first trimester energy requirements do not increase greatly.
PROTEIN: What is particularly important is to ensure you are consuming a minimum of 1.0g/kg/day of protein in the second and third trimesters. Protein positively affects the growth of fetal tissue, including the brain. It also helps your breast and uterine tissue to grow during pregnancy and it plays a role in your increasing blood supply.
Think: lean meats: (chicken, turkey, beef, pork), greek and natural yoghurt, nuts, tofu and seafood. I choose to supplement with True Protein Vegan Protein powder in Vanilla to help add a daily protein boost to my smoothies.
FATS: Be sure to limit foods highly processed and high in saturated fat (chips, biscuits, frozen or fried foods). Some healthier sources of saturated fats include beef, eggs and cheese. Look to consume and increase your intake of unsaturated and polyunsatured fats such as omega 3’s. These are vital to your growing baby to help fuel proper brain growth and eye development, particularly during the third trimester. Some good sources or saturated
Think: avocados, almonds, mixed nuts, salmon, flaxseeds, olive oil, butter, egg yolks.
B VITAMINS & FOTATE: B Vitamin intake is increased during pregnancy with many of the pre-natal vitamins containing these micronutrients. The increased requirements for B vitamins can easily be met as long as your diet consists of some animal products, so if you are a vegan it may be necessary to supplement your diet with vitamin B12. Vitamin B6 may also help to reduce nausea of vomiting in pregnant women. RDI 1.9mg/day
Think: animal products (such as fish, poultry, meat, eggs, or dairy); it is also found in fortified breakfast cereals and enriched soy or rice milk.
FOLATE: Folic acid plays a key role in reducing the risk of neural tube defects, including spin bifida. This is particularly important leading up to falling pregnant and within the first three months of pregnancy prior to the neural tube closing. It is advised to begin supplementing with folate or increasing this through your diet if you are thinking about starting a family or adding to your brood and continue especially throughout the first trimester of pregnancy. Recommendation of 400micrograms daily leading up to falling pregnant and within the first three months of pregnancy with the help of a folate supplement.
Think: foods high in folate include asparagus, broccoli, brussels sprouts, chick peas, dried beans, lentils & spinach.
IRON: In combination with sodium, potassium, and water, iron helps increase your blood volume and prevents anemia. During pregnancy iron requirements are increased because your developing bub draws iron from you to last it through the first five or six months after birth. Iron is often something that women can become deficient in during pregnancy, so it is so important to try to get enough of this through a varied diet. Your doctor will test your iron levels regularly and you may require a supplement to boost your levels if required.
Think: green leafy vegetables, whole grains, oats, fortified cereals, lean red meat or poultry. RDI of 27mg per day for pregnant women.
CALCIUM: No need to stress about drinking more milk which is commonly thought of during pregnancy. The RDI for women and calcium whether pregnant of not is 1000mg per day for those aged 19-50yrs, 1300mg/day for those 51yrs +). From 2007 the Australian dietary recommendations for increased calcium intake during pregnancy and breastfeeding have been revised. Although the baby has a high requirement for calcium during the third trimester of pregnancy, (as it starts to develop and strengthen its bones), the mother’s increased capacity to absorb dietary calcium means that there is no need for extra intake. Just make sure you’re still meeting your 1000mg/day.
HOW MUCH MORE FOOD DO I ACTUALLY NEED?
As you progress through your pregnancy, your physical activity levels may change - the intensity, duration and frequency may reduce depending on your energy levels or if you are experiencing any contraindications to exercise such as pre-eclampsia, uncontrolled hypertension or pubic symphysis dysfunction. This will in turn affect your energy requirements.
Generally your basal metabolic rate (BMR) increases by the fourth month of pregnancy and can reach a 15-20% increase from its baseline towards the end of your pregnancy. These increases are mainly due to the increase in oxygen demands by your growing little bubba and the increased cardiac output.
As mentioned above, in the first trimester energy needs does not change dramatically. As you reach the second trimester your energy needs increase to an addition approximate 300 calories per day extra, and approximately 450 calories per day by the third trimester. So no need to go over board – this could be achieved by adding in a piece of fruit with a serve of greek yoghurt and oats or a small sandwich (okay - or the occasional brownie).
TOP TIPS FOR HEALTHY EATING DURING PREGNANCY
Enjoy a variety of fruits and vegetables – choose plenty of different types and colours
Limit foods that are high in saturated fats and sugar – especially the refined stuff. Life is about balance, so enjoy these in moderation.
Ensure you are getting adequate iron from both plant and non plant sources
Be prepared: food prep each week some healthy snacks – veggie sticks, energy balls, some healthy whole grains to add to your lunch etc. Fail to plan = plan to fail.
Keep your intake of ‘good fats’ up – fuel that babies brain development
Don’t forget to drink plenty of water - almost all of my clients where pregnant or not are not drinking enough water on a daily basis. If you are pregnancy your hydration requirements are greater than those non-pregnant peers, so fill up that water bottle and get drinking!
Incorporate some healthy whole grains into your day, this also assists with adequate fibre intake.
Look at food as fuel for your baby – is what you are putting in your mouth going to benefit and nourish both yourself and bub? If not put it down & opt for something healthier.
FINAL WORD
No matter if you are trying for a baby or only have a few weeks to go before you meet your little one – it is never too late to start. Eating a balanced, varied and nutritious diet can help with fertility, keep you energized and healthy during pregnancy and assist in your recovery.
If you are looking for the right way to fuel your body during pregnancy to optimise the health of both yourself and bub be sure to check out the Exercise & Nutrition During Pregnancy eBook, it really is the MUST-HAVE resource for the expecting Mama.
Brooke x