Top nutrition tips for a healthy pregnancy
2017 when I was 32 weeks pregnant with my twins
Pregnancy is such an amazing thing. The entire process still blows my mind! I have three children; an 8 year old girl and 3 year old boy-girl twins. Luckily for me, both of my pregnancies were very straightforward and I suffered from very little morning sickness, with only a few waves of nausea here and there. I know that I was very lucky in this regard (especially with twins) and many women are not as fortunate. Keeping a healthy diet during pregnancy can be particularly difficult, and even more so when experiencing morning sickness and fatigue.
Why is it so important that women eat a healthy diet during pregnancy?
Research suggests that a better maternal diet has positive association on the cognitive development of offspring (1). ‘Unhealthy dietary patterns—characterized by high intakes of refined grains, processed meat, and foods high in saturated fat or sugar—were associated with lower birth weight… and a trend towards a higher risk of preterm birth…’ (2). Apart from this, having a healthy diet ensures we have the energy and stamina required to grow a whole new human (or two) and ensures they are getting all the nutrients they need to develop optimally.
How much should you eat during pregnancy?
I’m sure we have all heard the old saying to ‘eat for two’ which simply isn’t true. The amount of extra energy you require depends on the stage of pregnancy you are in. Early on in the first trimester there is very little need for extra energy. But more important than quantity (how much) is the quality of your diet. Your caloric intake will increase as your pregnancy progresses and by the second and third trimesters you may need an additional 300 to 500 calories depending on your activity levels.
How much weight should I be looking to gain?
Like most things related to health and nutrition it is highly individual. The amount of recommended weight gain in pregnancy is dependent on your pre-pregnancy BMI.
For those who are underweight, it is recommended that more weight is gained (12.5-18kg)
For those who have a normal BMI, it is recommended that between 11.5 and 16kg is gained.
For those that are overweight, 7-11.5kg is recommended.
For those that are obese, 5-9kg is recommended.
Dieting as such is not recommended during this time which can lead to restriction of important nutrients. Focus instead of eating a highly nutritious diet which will ultimately crowd out the highly processed high fat and high sugar foods which are easily eaten in excess.
What nutrients are particular important during pregnancy and where do I get them?
Protein - growing a whole other human requires a lot of foundation which is where protein comes in - it builds body tissue. Lean meats, diary and legumes/beans are great sources. Protein powder should only be taken after consultation with a health professional as many off the shelf products contain stimulants and other ingredients which may require caution.
Omega 3 - help to develop your baby’s brain, eyes and nervous system. Oily fish is a great source but you can also get it from walnuts, chia seeds, hemp seeds and flax seeds. If you are eating fish limit it to 2-3 times per week and avoid high mercury types like flake, marlin and swordfish.
Vitamin D - important to help the body absorb calcium to build bones. We don’t actually get much from food so a little sun can help out there. Fortified products (like milk) can be an option here but speak to your GP if you think you may be deficient (work indoors and get very little sun) who may recommend a supplement.
Calcium - helps to form bones. Dairy is the richest source of calcium so including an array of dairy is surefire way to reach your recommended daily intakes. If you drink plant-based milks, please ensure you read the labels to check they are fortified. Some organic plant-based milks are not. Sardines, tofu and leafy greens are also sources of calcium.
Iron - pregnancy increases a woman’s need for iron. Animal sources of iron are most bioavailable (easy for the body to use) so eating enough of these is important. If you avoid a lot of meat, then getting enough iron from plant sources can be difficult. You can increase the absorption of plant based iron by consuming foods that contain vitamin C at the same time. The recommended dietary intake for iron in pregnant women is 27mg, compared to just 18mg for non-pregnant women. Iron deficiency is common and will be monitored closely in pregnancy. Supplementing without a known deficiency can be dangerous.
Iodine - an important mineral required for thyroid hormone production, brain and nervous system development. Pregnancy and breastfeeding increases the need for iodine and many pregnancy/breastfeeding multi’s will contain this mineral. Seafood, eggs, meat and dairy products are good sources of iodine, however, many women still fail to get enough through diet alone. If you have an existing thyroid condition speak to your GP before supplementing.
Ideas for healthy meals - remember to try and include each of the food groups when planning your meals - veggies, fruit, whole-grains, dairy, lean protein.
Breakfast
2 slices of Burgen bread with avocado. 2 egg omelette with mushroom, tomato and zucchini.
Porridge, made on rolled oats, dairy milk served with a small pot of high protein yoghurt and fruit.
French toast made with high fibre bread (like Burgen or Helga’s Digestive Rye), 1 egg and 2 egg whites, a little maple syrup. Serve with high protein yoghurt and fruit.
Lunch
Wholemeal wrap with tuna, cheese and salad.
Goodness bowl - with protein (chicken, beans, mince), a low GI carb source like quinoa/brown or basmati rice/barley, and salad with a light homemade dressing.
Roasted jacket potato with baked beans, cheese and salad.
Dinner
A homemade vegetable packed bolognese (like my own recipe here) with wholemeal pasta and a sprinkle of cheese.
Salmon, rice and steamed veggies.
A piece of read meat (like lamb) with couscous and salad.
Tuna pasta bake with salad.
Snacks
High protein yoghurt, fruit & nuts.
Wholegrain toast with peanut butter & banana.
Boiled eggs on ryvitas with mayo and fresh dill.
Baked beans on slice of wholegrain toast.
Good quality low sugar muesli bar - I like these ones or high fibre muesli bar like this one
Rice cakes with cheese and tomato.
Cruskits with tuna and avo.
Fruit salad & nuts.
Hommus, brown rice crackers and veggie sticks.
Final thoughts…
Remember to focus on NUTRIENT DENSE foods first and you’ll still be able to indulge a little here and there. Aim to gain weight slow and steady within the recommended guidelines. If you find you are gaining weight too slowly or quickly, speak to your GP. Do not cut out whole food groups which may increase the risk of deficiencies in yourself and your child. And of course, enjoy this special time… Believe me when I say it goes very quickly and before you know it they’ll be off to school and you’ll be sick of packing their lunchboxes every day x
(1) Chia, A., Chen, L., Lai, J., Wong, C., Neelakantan, N., van Dam, R. and Chong, M., 2019. Maternal Dietary Patterns and Birth Outcomes: A Systematic Review and Meta-Analysis. Advances in Nutrition, 10(4), pp.685-695.
(2) Thewomens.org (2019). Healthy eating when you’re pregnant. Retrieved from https://thewomens.r.worldssl.net/images/uploads/fact-sheets/Healthy-eating-pregnant.pdf
