Discover key nutrition tips for a healthy pregnancy, including macronutrient needs, hydration, food safety, and more. Learn how to support your health and your baby’s development with expert guidance.
Optimal nutrition is crucial during pregnancy, but where do you even start? Let’s review the basics and break down the essential nutrition considerations that can support a healthy pregnancy journey!
When we talk about nutrition during pregnancy, we’re really focusing on health outcomes for both mother and baby. Maintaining good nutritional status during pregnancy is associated with a lower incidence of infant mortality, preterm birth, healthy infant birth weight, and reduced risk of conditions like neural tube defects and fetal alcohol syndrome. The primary goal is promoting healthy growth and development for both the fetus in the womb and the baby after birth.
One of the ways we assess nutrition during pregnancy is through healthy, gradual weight gain. However, weight gain should happen at a proper pace, and in the right proportion. This balance can be tricky, and it depends on making informed choices about diet and exercise.
What Nutritional Factors Should We Focus on During Pregnancy?
Macronutrient Intake:
During pregnancy, your macronutrient needs remain fairly consistent but require extra attention to ensure you’re meeting them. Carbohydrates should make up 50-65% of your daily intake, with a focus on high-fiber foods like whole grains and legumes. Protein requirements increase by about 25 grams per day, which can be met with foods like lean meat, eggs, and dairy. Fat intake should include Omega-3s, DHA, and EPA, found in oily fish, eggs, flaxseeds, and olive oil.
Hydration:
Your water needs increase significantly during pregnancy, and it’s recommended to drink 9-12 cups (8 fl-oz) of water daily. Carry a water bottle with you to remind yourself to stay hydrated, or set phone reminders. You can also incorporate a habit of drinking 1-2 glasses of water after meals and snacks. Staying hydrated is critical for maintaining amniotic fluid levels and supporting overall health.
Micronutrient Intake:
Micronutrients like folate, iron, calcium, vitamin D, and zinc play an essential role in the health of both you and your baby. Getting adequate levels of these nutrients helps support fetal development and prevents complications. Prenatal vitamins help, but focus on food sources like leafy greens, dairy products, nuts, seeds, and fortified grains for a natural boost.
Food Safety:
Food safety becomes even more important during pregnancy. To avoid foodborne illnesses and potential harm to the fetus, follow these guidelines: eliminate raw fish and meat, avoid unpasteurized cheese and milk, wash all fruits and vegetables thoroughly, and steer clear of high-mercury fish like swordfish and shark. Being mindful of food safety can prevent passing harmful bacteria or toxins to your baby.
Alcohol:
Alcohol consumption during pregnancy is associated with serious risks, including fetal alcohol syndrome, which impacts growth and mental development. There is no known safe level of alcohol consumption during pregnancy, so it’s highly recommended to abstain completely to ensure the best outcomes for your baby.
Phew! That was a long list. And it’s only the summaries!
With all these nutrition recommendations to manage, pregnancy can feel overwhelming. The good news is, you don’t have to navigate this alone. Dietitians are trained to guide you through this crucial time, offering tailored support to ensure that both mom and baby thrive.
By breaking down the key aspects of nutrition for pregnancy, you can take steps toward a healthier, more empowered experience for both you and your baby. Stay tuned for in-depth posts on each of these topics!
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