Nutrition During Pregnancy

Having a growing baby inside your womb is a big responsibility to carry. We’re responsible for making the right decisions to help our children grow well. Though there are factors completely outside of our control, one of the biggest things we can do is pay attention to the foods we put in our bodies. Food plays an incredibly important role in our baby’s growth and development and, of course, our own health.

The Most Important Vitamins for a Healthy Pregnancy

One of the most important nutrients our babies need is folate, which is vital for the formation and functioning of the brain and spinal cord. Because these form at 5 weeks, which is often before women find out they’re pregnant, women of reproductive age should always be taking 400mcg of folate in their daily vitamins. I talk about this along with other health choices women should consider before becoming pregnant in my post on preconception care HERE. If you have a family history of genetic disorders like spina bifida or a known MTHFR gene, please take methylated folate as this is the form your body needs to absorb and use folate.

Another important mineral our bodies need during pregnancy is iron. Especially in the second trimester, women’s blood volume expands by 50%, which means the amount of red blood cells to iron creates a sort of iron dilution. Our bodies need iron to help transport oxygen to all of the cells in our bodies. It also has important roles in DNA synthesis, electron transport and supports a wide variety of metabolic processes. The recommended amount of iron during pregnancy is 27mg/day. If your prenatal vitamin doesn’t have the recommended amount, you can try iron pills, though many say this upsets their stomach and/or causes constipation. If this is the case, you can try something like Blood Builder by Mega Foods that helps support your body to make more iron. You should also focus on iron-rich foods like green leafy veggies, lean ground beef, poultry, fish and eggs.

How Much Protein to Eat During Pregnancy

Aim for a diet high in a variety of colorful fruits and vegetables, and high in protein. The recommended daily amount of protein for a pregnant woman is 75g. This can sound like an overwhelming amount of protein, but remember, almost EVERYTHING has some protein in it. Some high protein foods to consider are Greek yogurt, eggs, chicken, turkey, lean, grass-fed beef, milk, cheese, almonds and cashews. If you’re in your first trimester and struggling with nausea or eating too much variety, consider sipping on high protein smoothies throughout the day.

Here are two to try:

Peanut Butter Banana

• 1 cup milk of your choice

• 1 frozen banana

• 1 Tbsp. of raw cacao powder

• 1 Tbsp. of peanut butter

Berry Smoothie

• 1 cup milk of your choice (I like oat milk in this one)

• 1 Tbsp. almond butter

• 1 /2 frozen banana

• 1 cup frozen mixed berries or blueberries

• A handful of frozen spinach or kale (optional)

Place the ingredients in a blender, and blend until smooth. Sip on this throughout the morning or whenever you normally feel nauseous. One of the main reasons for nausea is a drop in blood sugar, so sipping on a protein-rich smoothie will help maintain a steady blood sugar level. For more on managing nausea in pregnancy, read HERE.

I know too well that the first trimester is often incredibly difficult to eat much of anything. If you're struggling, just try to eat what you can. If all you want or can keep down are bagels and chocolate milk, that’s ok! The most important thing is that you are eating and drinking something. However, once the nausea starts to dissipate focusing on nutrition becomes more important. Keeping our bodies fueled with whole foods, and limiting the amount of sugar and processed foods we are eating will go a long way in fetal growth and development, and in our health and energy level.

What Can I Drink During Pregnancy?

It’s incredibly important to stay hydrated while you're pregnant - for both you and your baby. Aim for 100 oz. of water everyday. If water itself isn’t tasting great, you can try some herbal teas such as peppermint or chamomile, or adding some lemon juice to your water to give it a little boost. Many herbs and herbal teas are unsafe during pregnancy, so be sure to ask your provider or look at a scholarly resource if you’re unsure about a particular tea. If you’ve been vomiting much and/or are having a hard time drinking enough fluids, consider something with electrolytes, like coconut water to replenish your body. And if nothing is staying down and/or you are losing weight, please talk with your provider. You may need a little help!

Foods to Avoid During Pregnancy

While there are many delicious and nutritious foods that can benefit your growing body and growing baby, there are also some food you should avoid while pregnant. Please eat as many raw fruits and vegetables as possible, though consider washing them with a natural spray to eliminate germs. Sprouts, though delicious, should be avoided as they have an increased risk of E. Coli. Unpasteurized foods should also be avoided due to this reason, as well as the increased risk of Listeria. While fish is an excellent source of vitamins, minerals, protein, and Omega-3s, some types of seafood contain high levels of mercury, which can impair the nervous system of a growing fetus, such as shark and mackerel. Stick to fish with the lowest levels of mercury like salmon, tilapia, and trout. You also want to avoid eating any undercooked or raw eggs, fish or meat, and lunch meat from delis and sandwich shops, unless the meat is first steamed. Avoid all alcohol during pregnancy to eliminate the risk of having a child with fetal alcohol syndrome. Kombucha, while it does have a small amount of alcohol has been shown to be safe during pregnancy in small doses (no more than 8 oz/day) and is rich in pre and probiotics, which are beneficial for overall health.

Avoiding a few foods with increased risk of E. Coli and Listeria and alcohol and eating a diet high in fruits in vegetables, rich in protein, and adequate nutrition is a great base for fueling our growing body and growing baby. If you have any questions or tips/recipes to share, please send me an email or leave a comment below.