How Should You Eat During Pregnancy? A Healthy Eating Guide for Mums-to-Be
Pregnancy is both an exciting and a challenging process for mums-to-be. During this period, paying close attention to nutrition matters enormously for the baby's healthy development. So how should you eat during pregnancy, what should you eat, and what should you avoid? Here's a blog post where you can find answers to these questions:
The Importance of Nutrition During Pregnancy
Nutrition during pregnancy is a critical factor for the health of both mother and baby. The nutrients taken in during pregnancy play a role in many processes, including the baby's growth, the formation of their organs, brain development and the strengthening of their immune system. Eating enough and in a balanced way during pregnancy also helps the mother manage her weight, helps prevent pregnancy complications, speeds up recovery after birth, and improves milk quality during breastfeeding.
How Should Eating Be Approached During Pregnancy?
Nutrition during pregnancy can vary depending on a person's age, weight, level of physical activity, stage of pregnancy and general health. This is why it's essential to speak to a doctor or dietitian when putting together an eating plan during pregnancy. That said, in general, it's recommended that eating during pregnancy follows these principles:
Calorie needs increase during pregnancy, but this doesn't mean "eating for two." An average of 300 to 500 extra calories a day is enough during pregnancy. This is roughly the equivalent of a slice of bread, a bowl of yoghurt and a banana.
Protein intake should be higher during pregnancy, because protein is the basic building block for the formation of the baby's tissues. An average of 75 to 100 grams of protein a day is needed during pregnancy. This is roughly equivalent to 3 to 4 portions of meat, egg, milk or pulses. Animal proteins have higher bioavailability than plant proteins, meaning they're used more effectively by the body. This is why it's important to consume animal protein sources such as meat, chicken, fish, milk, cheese and eggs during pregnancy. However, care should be taken to ensure animal proteins are thoroughly cooked, and raw or undercooked meat, chicken, fish or eggs should not be consumed.
Increasing calcium intake during pregnancy matters, because calcium is needed for the baby's bone and tooth development. An average of 1200 mg of calcium a day is needed during pregnancy. This is roughly equivalent to 3 to 4 portions of milk or dairy products. Milk and dairy products are rich in both calcium and protein. Fermented dairy products containing probiotics, such as yoghurt, kefir or ayran, also support digestive health and the immune system. Alongside milk and dairy, other calcium sources such as leafy green vegetables, pulses, nuts, tahini, grape molasses and water can also be consumed.
Iron intake also matters during pregnancy, because iron is found in the structure of haemoglobin, the substance in red blood cells, and plays a role in carrying oxygen. An average of 27 mg of iron a day is needed during pregnancy. This is roughly equivalent to 2 to 3 portions of red meat, chicken, fish, egg, pulses, grape molasses, dried fruit or leafy green vegetables. To improve iron absorption, it helps to consume iron-rich foods alongside foods containing vitamin C. For example, having a salad or water with lemon alongside a red meat dish can improve iron absorption. Foods or medications that reduce iron absorption, such as coffee, tea, cola, cocoa, milk, cheese or calcium supplements, should be kept apart from iron-rich meals.
Folic acid intake should be given attention during pregnancy, because folic acid is needed for the development of the baby's nervous system. An average of 600 micrograms of folic acid a day is needed during pregnancy. This is roughly equivalent to 1 to 2 portions of leafy green vegetables, pulses, dried fruit, wholegrains, egg, liver or hazelnuts. However, folic acid is sensitive to heat and light, and can be lost during cooking. This is why taking a folic acid supplement is recommended during pregnancy. Folic acid supplementation should begin before conception and continue throughout the first 3 months of pregnancy.
Consuming fibre matters during pregnancy, because fibre regulates bowel movements, prevents constipation, and helps balance blood sugar and cholesterol. An average of 25 to 30 grams of fibre a day is needed during pregnancy. This is roughly equivalent to 4 to 5 portions of vegetables, fruit, pulses, wholegrains, nuts or flaxseed. To increase fibre intake, wholewheat or rye bread should be chosen over white bread, bulgur or brown rice over white rice, and wholewheat or wholemeal pasta over regular pasta. Fruit and vegetables should also be eaten unpeeled where possible. Alongside increasing fibre intake, attention should be paid to water consumption too. An average of 2 to 2.5 litres of water a day is needed during pregnancy. Besides water, other fluids such as herbal teas, ayran, freshly squeezed fruit juice, mineral water or milk can also be consumed. However, caffeinated drinks such as coffee, tea, cola or cocoa should be avoided during pregnancy.
It's important to make sure vitamin and mineral needs are met during pregnancy, because vitamins and minerals are needed for the development of the baby's organs, the strengthening of the immune system, and the regulation of metabolic processes. Vitamins A, D, E, K, C, B1, B2, B3, B6 and B12, along with minerals such as calcium, iron, zinc, iodine, magnesium, phosphorus, potassium and selenium, matter in particular during pregnancy. To get enough of these vitamins and minerals, a varied, colourful eating plan should be followed during pregnancy. Eating at least one portion each day from different food groups, such as vegetables, fruit, meat, egg, milk, pulses, wholegrains, nuts, oily seeds, fish and liver, helps meet vitamin and mineral needs. A multivitamin and mineral supplement can also be taken during pregnancy, on a doctor's advice.
What Should Be Avoided During Pregnancy
During this period, paying close attention to nutrition matters enormously for the baby's healthy development. But eating well during pregnancy isn't just about what to eat, it's also about what to avoid. This is because certain foods or eating habits during pregnancy can threaten the health of both mother and baby. Here's what should be avoided during pregnancy:
Alcohol: Drinking alcohol during pregnancy has a negative effect on the baby's physical and mental development, and increases the risk of miscarriage, premature birth, low birth weight, birth defects and foetal alcohol syndrome. For this reason, alcohol should never be consumed during pregnancy.
Smoking: Smoking or passive smoking during pregnancy reduces the baby's oxygen intake, speeds up their heart rate, slows their growth, and increases the risk of miscarriage, premature birth, low birth weight, breathing problems, sudden infant death syndrome and asthma. For this reason, smoking should be avoided during pregnancy, as should spending time in places where others are smoking.
Caffeine: Consuming caffeine during pregnancy speeds up the baby's heart rate, disrupts their sleep, stimulates their nervous system, reduces iron absorption, and causes calcium loss through urine. For this reason, caffeine intake should be limited during pregnancy. It's recommended that no more than 200 mg of caffeine be consumed per day during pregnancy. This is roughly equivalent to 2 cups of coffee, 4 cups of tea, 5 cans of cola or 2 cans of energy drink. Instead of caffeinated drinks, healthier fluids such as water, herbal teas, ayran, freshly squeezed fruit juice, mineral water or milk should be chosen during pregnancy.
Raw or Undercooked Foods: Raw or undercooked meat, chicken, fish, egg, milk and cheese should be avoided during pregnancy, because these foods can contain microorganisms such as salmonella, listeria and toxoplasma, which can threaten the health of both mother and baby. For this reason, care should be taken to ensure these foods are thoroughly cooked, pasteurised, or sourced from trusted suppliers during pregnancy. Raw fruit and vegetables should also be washed thoroughly or peeled.
Fish Containing Mercury: Certain types of fish should not be consumed during pregnancy due to their mercury content, because mercury can have a negative effect on the baby's nervous system development. For this reason, large predatory fish such as swordfish, shark, mackerel, tuna and dogfish should be avoided during pregnancy. However, eating small, oily fish such as salmon, trout, sardines and anchovies 2 to 3 times a week is beneficial during pregnancy, as these fish are rich in omega-3 fatty acids and support the baby's brain development.
Excess Sugar, Salt, Fat and Spice: Excessive sugar, salt, fat and spice should also be avoided during pregnancy, as these can raise blood pressure, blood sugar, cholesterol and weight, and increase the risk of gestational diabetes, pregnancy-related high blood pressure, pre-eclampsia and toxaemia. For this reason, sugary, salty, fatty, heavily spiced, ready-made, packaged, processed, fried and fast foods should be avoided during pregnancy. Natural, fresh, home-cooked, grilled, boiled or oven-baked foods should be chosen instead.
Nutrition during pregnancy is one of the topics mums-to-be wonder about most. Eating well during pregnancy isn't only about what to eat, it's also about what to avoid. What should be avoided during pregnancy matters enormously for the health of both mother and baby. This is why, when putting together an eating plan during pregnancy, it's important to follow the advice of a doctor or dietitian and build healthy, balanced eating habits. Nutrition during pregnancy plays a vital role, both for the baby's healthy development and for protecting the mother's health.
We wish you a healthy, enjoyable pregnancy...
The Little Gusto Team