Nutrition Strategies For A Healthy Pregnancy: Eating Right For Two

Eating a healthy, balanced diet during pregnancy is critical to your baby's growth and development. Eating right is one of the best things you can do to help your baby grow and develop normally. While it may be tempting to follow the old adage and eat for two, eating twice your normal amount is not necessary. Instead, focus on filling your diet with quality, nutrient-packed foods to meet your and your baby's increased vitamins and mineral needs.

In general, pregnant women need about 300 extra calories a day, but where these calories come from matters. Eating a well-rounded diet with all of the right nutrients and getting at least 30 minutes of exercise per day is important for a healthy pregnancy.

How much to eat during pregnancy

A balanced diet is key

A balanced diet will also ensure you are getting the right amount of calories. While it may be tempting to 'eat for two', this is not necessary, as the foetus is very small during the gestation period. Instead, focus on filling your diet with quality, nutrient-packed foods. You will need to consume an extra 300 calories a day, but where these calories come from matters. If you eat sweets or junk food, these extra calories will not provide the nutrients your baby needs, and your growing baby will take the vitamins and minerals it requires from your own body, which could impact your health.

To ensure you are getting the right balance of nutrients, eat a variety of foods from different food groups every day. This includes fruits and vegetables, bread and grains, protein sources, and dairy products.

Fruits and vegetables are a good source of vitamins and minerals, as well as fibre, which helps digestion and can prevent constipation. Eat at least five portions of a variety of fruits and vegetables every day, including fresh, frozen, canned, dried, or juiced.

Bread and grains are the body's main source of energy during pregnancy. Whole grain and enriched products provide important nutrients such as iron, B vitamins, fibre, and protein. Depending on your weight and dietary needs, consume between six and 11 servings of bread and grains daily.

Protein is needed for your baby's growth, especially in the second and third trimesters. Good sources of protein include meat, poultry, fish, eggs, and beans, which also contain B vitamins and iron. Your developing baby needs plenty of iron to carry oxygen to your growing baby and to your muscles to avoid symptoms such as fatigue, weakness, irritability, and depression.

Dairy products are an important source of calcium, which is needed to build strong teeth and bones, as well as support normal blood clotting and muscle and nerve function. If you do not consume enough calcium through your diet, your body will take calcium from your bones, which can lead to future problems such as osteoporosis.

It is best to get vitamins and minerals from the foods you eat, but when you are pregnant, it is recommended to take a folic acid supplement as well, to make sure you get everything you need. Folic acid can help reduce the risk of neural tube defects, which are birth defects of the brain and spinal cord.

You don't need to 'eat for two'

Eating a healthy, balanced diet during pregnancy is critical to supporting your baby's growth and development. However, the notion of "eating for two" is a common misconception. While your baby's nutrition does depend on you, you don't need to double the amount you eat. In fact, consuming twice as much food can increase your risk of pregnancy complications, such as gestational diabetes, high blood pressure, and preeclampsia. It can also lead to excessive weight gain, making it tougher to lose weight after giving birth.

Instead of focusing on eating twice as much, aim for "thinking for two." This means paying more attention to the quality and nutritional value of the food you consume. You can ensure you and your baby receive the required vitamins and minerals by eating a well-rounded diet rich in nutrients.

During the first trimester, if you are at a healthy weight, you typically don't need to consume any additional calories. Your calorie needs will increase in the second and third trimesters. On average, you will need about 300 extra calories per day, but this can vary depending on your pre-pregnancy weight and activity level. Consult your healthcare provider or a dietitian to determine the right calorie intake for your specific needs.

Remember, while you are technically "eating for two" during pregnancy, you are not eating for two full-grown adults. Making healthy food choices, staying active, and maintaining a balanced diet will contribute to a healthier pregnancy for you and your baby.

Calorie requirements vary by trimester

Calorie requirements do vary across the trimesters of pregnancy. While some sources state that women need about 300 extra calories per day during pregnancy, others suggest that this number changes with each trimester.

During the first trimester, women do not need to increase their calorie intake at all. They should, however, focus on eating high-quality, nutrient-dense foods.

In the second trimester, women should start adding about 340 calories to their daily diet. This can be achieved by slightly increasing meal portions or adding an extra snack.

In the third trimester, women should aim for around 450 extra calories per day. This might be achieved through small, frequent meals or additional snacks.

It is important to remember that these calorie recommendations are general guidelines, and individual needs may vary. It is always best to consult a healthcare professional for personalised advice.

Eat nutrient-dense foods

Eating a nutrient-dense diet during pregnancy is vital for both the mother and the baby's health. Nutrient-dense foods are those that provide high amounts of vitamins, minerals, healthy fats, complex carbohydrates, and other beneficial compounds. Here are some tips and recommendations for eating nutrient-dense foods during pregnancy:

First Trimester: Focus on Nutrient Density

During the first trimester, it is essential to maintain a balanced diet with a variety of nutrient-dense foods. Include whole, minimally processed foods such as fruits, vegetables, whole grains, healthy fats, proteins, beans, low-fat dairy, nuts, and seeds. Aim for at least 5 servings of fruits and vegetables per day.

Second Trimester: Follow Your Hunger Cues

In the second trimester, your appetite will likely increase, and you should aim to add about 340 calories to your daily diet. Listen to your body's hunger cues and respond accordingly. You can incorporate these extra calories by slightly increasing your portion sizes or adding nutritious snacks.

Third Trimester: Increase Calories and Focus on Comfort

During the third trimester, aim to add around 450 calories to your daily diet. As your baby grows, you might find it more comfortable to have smaller, more frequent meals or additional snacks while ensuring you meet your nutritional needs.

Recommended Nutrient-Dense Foods

• Dairy products: Milk, cheese, and yogurt are excellent sources of protein and calcium. Opt for low-fat or non-fat options. Yogurt, especially Greek yogurt, can also provide probiotic benefits for digestive health.
• Legumes: Lentils, peas, beans, chickpeas, soybeans, and peanuts are great plant-based sources of fiber, protein, iron, folate, and calcium. Folate is crucial during pregnancy and can help prevent neural tube defects.
• Sweet potatoes: These are rich in beta-carotene, which is converted into vitamin A. Vitamin A is essential for the baby's development, but be cautious not to consume excessive amounts from animal sources.
• Salmon: Salmon is an excellent source of omega-3 fatty acids, which are vital for the baby's brain and eye development. It is also a natural source of vitamin D and iodine.
• Whole eggs: Eggs contain a wide range of nutrients, including choline, which is essential for brain health and development.
• Broccoli and dark, leafy greens: These vegetables provide fiber, vitamins, and minerals. They are linked to a reduced risk of low birth weight and can help prevent constipation.
• Lean meat: Lean beef, pork, and chicken are excellent sources of high-quality protein and iron. Iron is crucial during pregnancy to support the increased blood volume and prevent anemia.
• Berries: Berries provide water, healthy carbohydrates, vitamins, fiber, and antioxidants. They are a great way to increase your nutrient and water intake without consuming too many calories.
• Whole grains: Opt for whole grains like oats, quinoa, brown rice, wheat berries, and barley instead of refined grains. They are packed with fiber, vitamins, and plant compounds, and some also contain protein and B vitamins.
• Avocados: Avocados are rich in healthy fats, fiber, folate, and potassium. They can help relieve leg cramps and are beneficial for the baby's skin, brain, and tissue development.
• Dried fruit: Dried fruits are nutrient-dense and provide vitamins, minerals, and fiber. However, they are high in natural sugars, so consume them in moderation and opt for varieties without added sugars.

There are foods to avoid

Eating a healthy, well-balanced diet is vital during pregnancy, and there are some foods that are best avoided to ensure the health of both mother and baby.

Raw or Undercooked Meat, Poultry, and Seafood

Raw or undercooked meat, poultry, and seafood can contain harmful bacteria such as coliform, toxoplasmosis, and salmonella, which can cause food poisoning and, in some cases, lead to miscarriage. Deli meats are also best avoided as they can be contaminated with listeria, which can cross the placenta and cause infection or blood poisoning in the baby. If eating deli meats, ensure they are heated until steaming hot.

Fish with High Levels of Mercury

Fish that contain high levels of mercury, such as shark, swordfish, king mackerel, and tilefish, should be avoided. Mercury consumed during pregnancy has been linked to developmental delays and brain damage in the baby.

Raw Eggs

Raw eggs or foods containing raw eggs (such as homemade mayonnaise, mousse, cake batter, and cookie dough) should be avoided due to the risk of salmonella.

Soft and Unpasteurized Dairy

Soft cheeses such as Brie, Camembert, Roquefort, Feta, and Mexican-style cheeses like Queso Blanco and Fresco may contain listeria bacteria. It is best to avoid these unless they are clearly labelled as made with pasteurized milk. Unpasteurized milk may also contain listeria, so ensure any milk you drink is pasteurized.

Refrigerated Pate and Meat Spreads

Refrigerated pate and meat spreads can be contaminated with listeria, so these are best avoided. Canned or shelf-stable pate and meat spreads are generally safe to eat.

Raw Sprouts

Raw sprouts, including alfalfa, clover, and radish, should be avoided as bacteria can get into the seeds and are nearly impossible to wash off.

Unwashed Fruits and Vegetables

Fruits and vegetables should be thoroughly washed to avoid potential exposure to toxoplasmosis, which may contaminate the soil where they are grown.

Alcohol

There is no known safe amount of alcohol to drink during pregnancy. Alcohol consumption during pregnancy can lead to Fetal Alcohol Syndrome or other developmental disorders in the baby.

Caffeine

High levels of caffeine have been linked to miscarriage, premature birth, and low birth weight. It is generally recommended to limit caffeine intake to less than 200 mg per day during pregnancy.

Frequently asked questions