Congratulations, you’re pregnant! As you begin to nurture your baby over the next 40 weeks, it’s equally important to nourish yourself, too. Here’s the scoop on how…
It’s important to eat a well-balanced diet when pregnant, to keep you strong and help build a healthy baby, and luckily there are plenty of nutritious ways to feed and fuel you well, from power foods to vitamins that pack a punch. With research from Johns Hopkins Medicine recommending 300 extra calories are needed each day, with vegetables, fruits, dairy, proteins and grains all important components, pregnant women have different dietary goals to give them – and their baby – the greatest range of nutrients.
However, putting that knowledge into practice can often feel daunting, especially when the internet is an incredible yet never-ending source of information and advice. So, to help you zero in on the crucial details, Saba Rahbar, a certified maternal and infant nutrition consultant, breaks down the dietary and nutritional Dos and Don’ts for mums-to-be…
Firstly, what happens to a woman’s body when she gets pregnant?
Women’s bodies transform during pregnancy in many ways, from organs changing shape, blood volume expanding, hormones fluctuating and metabolism increasing due to higher protein and fat storage requirements.
How does that then play out concerning diet and nutrition for mums-to-be?
This can affect how much you can eat, as it may mean eating smaller, more frequent meals throughout the day to accommodate the size of the growing uterus putting pressure on the stomach. Blood volume expands to more than 50% from the 2nd trimester, meaning mums should be aware of their hydration, as well as eating foods high in iron. Current research shows that pregnant women need to increase their protein intake by almost two times the recommended protein intake for non-pregnant women, especially during the 2nd and 3rd trimesters.
Why is it so important for pregnant women to have a balanced and nutritious diet?
It’s important for women to nourish themselves during pregnancy as they’re creating a new life, which requires a lot of essential nutrients. If these nutrient needs are not met by the mother’s diet, her body will start to take them from its own stores, which can have an impact on her health later on, as well as the child’s health in some cases.
So, what’s your overall advice for pregnancy in terms of diet and nutrition?
It would be to make sure you’re eating balanced meals, which include healthy fats, protein and complex carbohydrates while incorporating more greens and seasonal veggies. I’d also advise avoiding processed foods and eating well-sourced produce that’s free of pesticides.
What do mums-to-be need to be especially mindful of?
Keeping their blood sugar levels stable during pregnancy is important. Adding proteins and healthy fats to meals and snacks helps keep blood sugar levels balanced. This can help with nausea too, as well as gestational diabetes, to common pregnancy conditions.
Let’s talk vitamins – what do pregnant women need more of?
As base requirements, pregnant women need more Vitamin A, Vitamin B12, Vitamin C, Vitamin D3, calcium, choline, magnesium and zinc, while there are others specifically important for each trimester, like iron, omega 3s and iodine. Food sources of these nutrients are always my first recommendation.
Of those food sources, what are easy, nutrient-rich wins?
There are loads! To name a few: avocados (healthy fats, magnesium), oily fish (omega 3s, healthy fats, protein, calcium), broccoli (vitamin C), chia seeds (magnesium, calcium, healthy fats), lentils (iron, choline, zinc), sweet potatoes (complex carbohydrates, vitamin A), leafy greens (vitamin A, iron)…
What are the key dos and don’ts for nurturing one’s body and baby through pregnancy?
Do: start the day with a protein-packed breakfast to avoid blood sugar imbalances; support your immune system by eating vitamin C-rich foods and drinking bone broth; eat home-cooked nutrient-dense meals wherever possible. Don’t: eat processed junk foods or pre-cut fruits and veggies; don’t drink too much caffeine.
Any last words of wisdom?
Listen to your body – our intuition is heightened during this time, so if you’re craving or averse to a certain food, it could mean your body is trying to tell you something. Don’t be too hard on yourself or stress about eating perfectly.
