Eating for optimal health (during pregnancy)

Grace Taylor

May 16, 2020

5 min read

Updated: Jul 13

You’re here, you’re pregnant (massive congratulations!) and now it’s time to consider what to put into your body to support this pregnancy and your baby’s development.

Don’t get me wrong, ideally, we’d consider of our nutrition all the time, but increasingly as I find myself in this area of work, I notice that women put a lot more time and energy into their nutrition when they know it’s no longer just them to consider.

Please note that any information here should not be considered as personalised dietary advice and if there are any specific concerns you may have, please consult your GP, dietician or midwife. References from evidence-based articles can be found at the bottom of this blog.

When we are growing a baby, it is important to remember just how physical, emotional and hormonal this process is. We are growing limbs, bones, organs (placenta included!), eyelashes, tastebuds(!) a whole new person! Not to mention the effect this also has on us; sometimes we may experience morning (or as many call it, all day) sickness, mood swings, fatigue. We will therefore, and quite rightly require an increased nutrient intake during this time. This doesn’t, however, equate to ‘eating for two’. Increasing our nutrient need doesn’t automatically mean an increased calorie need. The only time during pregnancy that we will need an additional calorie intake (around 200kcals) is during our third trimester.

The basic principles of a healthy diet during pregnancy stays the same as recommended general advice. Meals should still be based on starchy foods (ideally wholegrains), an abundance of fruit and vegetables, moderate amounts of protein and dairy foods at each meal and of course, being mindful of our intakes of foods which are high in fat, salt or sugar.

Carbohydrates

For many women during the first trimester especially, carbohydrates can be our saving grace. Carbohydrates are our bodies first, and preferred energy source and may also help with reducing that feeling of nausea in the earlier days. Wholegrain carbohydrates add additional fibre to our overall diets, which will in turn support our digestion. This is important, as we have evidence that the growing baby can affect the digestive system, slowing movement of food and may cause constipation. Wholegrain sources include wholemeal bread, brown rice & wholewheat pasta.

Protein

As protein provides the building blocks for every cell in our body, it makes sense that protein supports the growth and development of your baby. Try to include protein at every meal/snack to support satiety (fullness), and aim (if you can) for 1-2 portions of oily fish (salmon, mackerel, sardines) a week. These provide long-chain omega-3 fatty acids, which support baby’s brain and eye development. If you’re plant-based, sources of protein include beans, pulses, nuts (walnuts for omega-3), seeds & tofu.

Dairy

Dairy provides calcium, which contributes to the formation and maintenance of baby’s teeth and bones. Moderate amounts of dairy per day are beneficial during pregnancy, especially towards the later stages when we start the process of lactation. Full term infants’ skeletons accrue ~20-30g calcium during the last trimester of pregnancy. The British Dietetic Association (BDA) recommends 3 portions per day (200ml glass of milk, 150ml yoghurt, 30g cheese) or alternatively, non-dairy sources include leafy greens (spinach, broccoli), beans, almonds & dried fruit.

Fruit & Veg

It goes without saying that we should always aim to achieve our 5 a day, pregnant or not! Aim for lots of colour and variety if that’s possible. If you’re feeling sick or nauseous, there are ways you can sneak additional vegetables and fruits into meals and drinks, for example, blending into smoothies or soups. Pulses like lentils, beans & chickpeas also count towards your 5 a day, and provide additional fibre too, so don’t forget these!

Other nutrients to be aware of:

Iron requirements go up when you’re pregnant, but then again so does our absorption of iron (aren’t our bodies clever?!) so a supplement, unless specified by your healthcare expert, shouldn’t be necessary. Iron can be found in red meat (like beef or lamb), leafy greens (spinach, kale), beans, nuts, eggs and even fortified breakfast cereals. Vitamin C also supports the absorption of iron, so eating the above foods with a glass of orange juice (as an example) could help even further.

Long-chain omega-3’s, found in oily fish (salmon, sardines, mackerel) help the development of baby’s brain and eyes. Aim for 1-2 portions a week, if possible, but don’t exceed this as fish contain low levels of pollutants, which can build up if we exceed recommendations.

We’ve mentioned calcium is important for the growth and development of your baby’s bones, as well as yours too! Milk, cheese & yoghurt are a great source, if you’re dairy-free, look out for calcium fortified foods such as soya, breakfast cereals as well as some dark leafy veg, nuts & seeds and canned oily fish (always check the labels).

Pregnancy supplements

There are some specific prenatal supplements which are essential.

A folic acid supplement (400mcg), ideally, before conception and up to 12 weeks of pregnancy to lower the risk of neural tube defects. If you weren’t aware of this and are already pregnant, start taking folic acid now. If you have any specific concerns, speak to your midwife, dietician, or doctor.

A 10mcg Vitamin D supplement will support the development of baby’s bones and ours too, especially during the autumn/winter months in the UK. If you’re darker skinned or not exposed to much sunlight at all during the spring/summer months, it is recommended you supplement all year round. Try to avoid any supplements which contain additional vitamin A and if you’re a vegan it’s important to consider omega-3 and vitamin B12, too. Always consult your midwife, dietician, or GP before taking a supplement if you’re unsure!

Morning (or all day!) sickness!

Many women will suffer from what is known as ‘morning’ sickness, especially during the first trimester, but for the unfortunate few, this may continue into later stages of pregnancy. Although this may deter you from wanting to eat, an empty stomach may make the nausea worse, so having a couple of options up your sleeve which you may be able to stomach will be useful;

Snack on plain carbs e.g. dry toast, cereal or crackers
Add fruit, veg, protein, dairy (e.g. seeds/yoghurt) to smoothies which may be easier to stomach
Limit fried or spicy food
Stay hydrated
Try ginger tea
Avoid (if you can) offensive or strong smells

Additional Tips

Keep active!
Have snacks or small meals regularly to help reduce nausea
Limit your caffeine intake to maximum 200mg/day (there is around 100mg in a cup of instant coffee)
Thoroughly wash all fruits, vegetables and salads before consumption
Stay hydrated
Avoid alcohol & smoking altogether
Avoid certain foods; raw shellfish, undercooked meat, unpasteurised milk, eggs without the Lion Code, soft ripened cheeses, pate, shark, marlin or swordfish (high in mercury), foods high in vitamin A (e.g. liver & some specific vitamin supplements – always check the labels). The BDA has a whole table online for you to double check if you’re unsure (will link at the bottom for you).