Well-being and Nutrition for a Healthy Pregnancy

About Prachi Gaur (Author)

Hello, I am Prachi Gaur, a prenatal expert from SuperBottoms from Mama's Companion. I am a certified Childbirth Educator, Lactation Educator, Maternal and Child Nutritionist, and a mother to two wonderful children. I am here to support pregnant women and families, right from conception, birth, breastfeeding and the postpartum period. My classes are evidence-based, providing you with the right set of information and helping you navigate through your journey with confidence and calm. Follow me @mamas.companion to keep in touch and for more information.

• Introduction
• Essential Pregnancy Nutrition: Nutrients
• Daily Nutritional Requirements for Pregnancy
• Healthy Nutrition During Pregnancy Sources 
• Food Cravings & Aversions 
• Morning Sickness & Heartburn
• Alcohol During Pregnancy
• Key Takeaways
• FAQs
• Message from SuperBottoms

During pregnancy, your eating habits affect your baby. Your baby depends on good nutrition for growth & development. Making healthy food choices and having a balanced diet during pregnancy will help prepare your baby for lifelong health!

Pregnancy Nutrition Requirements for First Trimester - No extra calories needed

Pregnancy Nutrition Requirements for Second Trimester - 300-350 extra calories/day

Pregnancy Nutrition Requirements for Third Trimester - 450 extra calories/day

Daily calories should be around 2,200-2,500 calories per day. These extra calories should come from nutritious foods, such as lean meats, low-fat dairy products, fruits, vegetables, and whole grains.

Essential Pregnancy Nutrition: Nutrients

1. PROTEIN - Protein helps your baby’s tissue develop and also develops & repairs breast and uterine tissue, muscles, and blood during pregnancy. 

2. DHA - DHA is needed for your baby’s brain development and growth. It also helps you stay pregnant for a longer period. 

3. VITAMIN C - Vitamin C is needed for wound healing and helps develop your baby’s teeth and bones.

4. FAT - Fat gives energy and helps make your baby’s organs & placenta. Poly-unsaturated fatty acids (PUFAs) help with your baby’s brain, nervous system, and retina development. 

5. CALCIUM - Calcium helps develop your baby’s bones, teeth, muscles, heart and nerve function. It is also needed for fluid control. 

6. IODINE - Iodine helps develop your baby’s brain and nervous system. Enough iodine will help your baby move, think, and feel. 

7. IRON - Iron makes haemoglobin, a protein in red blood cells that brings oxygen to your tissues. The amount of blood in your body increases during pregnancy, so iron is needed to make your baby’s blood supply. 

8. FOLIC ACID - Folic acid is needed for your baby’s brain and spine. Folic acid also helps make blood during pregnancy. Enough folic acid is important in preventing neural tube defects (NTDs), a major congenital disability of a baby’s brain or spine. Seventy per cent of all NTDs can be avoided with sufficient folic acid.
   

Daily Nutritional Requirements for Pregnancy

Healthy Nutrition During Pregnancy Sources 

Pregnancy diet and nutrition plan should necessarily contain the following: 

• Protein - Lean meat, fish, eggs, dairy, legumes, nuts, seeds. 

• Folic Acid - Green leafy vegetables, avocado, legumes, lentils, beans, orange juice, fortified bread and cereal. 

• Iron - Lean meat, seafood, clams, beef, cereal, bread, pasta, leafy green vegetables, beans, nuts, dried fruits. 

• Calcium - Milk, cheese, yogurt, broccoli, kale, tofu, nuts. 

• Vitamin D - Salmon, mackerel, tuna, mushrooms, eggs, vitamin D fortified milk and cereal. 

• Vitamin C - Fruits, vegetables, especially red and yellow peppers, broccoli, cabbage, strawberries, Brussels sprouts, citrus. 

• Iodine - Fish, milk, cheese, yoghurt, iodised salt, fortified cereal and bread. 

• DHA - Herring, salmon, trout, halibut, DHA fortified orange juice, milk, and eggs. 

• Fat - Sources of PUFAs: oily fish like salmon, trout, and herring, nuts, seeds, flaxseed, vegetable oil
  

Food Cravings & Aversions 

The specific cause of food cravings during pregnancy is not known. However, research suggests that they may be related to hormonal changes during pregnancy. This can make you more sensitive to smells and tastes, potentially leading to cravings. It’s okay to satisfy your cravings as long as you are eating safe food in small amounts!

• PICA - If you are craving substances such as ice, clay, wax, laundry detergent, dirt, toothpaste, soap, coffee grounds, baby powder, chalk, or cotton balls, etc., this is called Pica. Pica can be a sign of iron or calcium deficiency and should be addressed promptly by your doctor.

Morning Sickness & Heartburn

Morning sickness is characterised by nausea, often accompanied by vomiting, during pregnancy. This usually occurs due to increased hormones in your body. It is most common during the first 20 weeks of pregnancy.

Tips to combat morning sickness

DOs

• Eat small meals to keep food in your stomach; an empty stomachs worsen nausea
• Open windows to reduce strong smells
• Eat crackers, cereal, or pretzels before you get out of bed
• Eat ginger & lemons/lemonade to soothe your stomach
• Drink small amounts of fluid during the day
• Take iron pills at bedtime

DON’Ts

• Skip meals
• Stay in warm places; feeling hot induces nausea
• Lie down after eating
• Eat spicy or fatty foods; they are hard to digest 
• Forget to drink; dehydration worsens nausea
• Let the condition go untreated

If your vomiting is severe or worsens throughout pregnancy, consult your doctor.

Heartburn

During pregnancy, the hormone progesterone causes the valve between the stomach and oesophagus to relax, allowing stomach acid to reflux back into the oesophagus. It is typically most common during the third trimester because the uterus puts pressure on your intestines & stomach.

Tips to control heartburn:

• Eat small, frequent meals
• Eat yoghurt or drink a glass of milk 
• Eat slowly and chew enough
• Avoid spicy, rich, and caffeinated foods
• Avoid drinking during meals
• Sit upright after a meal

Alcohol During Pregnancy

Alcohol during pregnancy is NEVER safe! Drinking any alcohol during pregnancy may cause your baby to have fetal alcohol syndrome (FAS).

FAS can cause:

• Low birth weight babies
• Infant feeding and sleeping problems
• Behavioural problems
• Attention & learning disorders
• Lifelong medical problems

Drinking harms your baby. Everything you drink, your baby drinks. Drinking alcohol prevents your baby’s growth and development, and they can have lifelong physical and mental problems.

Pregnancy is a transformative journey that begins with nourishing your body for two. What you eat during these crucial nine months lays the foundation for your baby’s lifelong health and development. From adjusting your daily calorie intake by trimester to ensuring you meet your daily nutritional requirements, every bite matters. Including essential nutrients like folic acid, iron, DHA, and calcium can significantly impact your baby’s brain, bone, and organ development. While cravings and discomforts, such as morning sickness and heartburn, are common, managing them through healthy eating habits can make a significant difference. Remember, balanced nutrition is not just about eating more but about eating smart. Always consult your doctor or a prenatal nutritionist to create a personalised plan that meets your specific needs.

Key Takeaways

1. Balanced nutrition during pregnancy is essential for your baby’s brain, bone, and organ development, especially during the critical first trimester when no extra calories are needed, but nutrient-rich food is vital.
2. Key nutrients, such as folic acid, iron, calcium, protein, DHA, and iodine, should be part of your daily intake to prevent congenital disabilities and promote overall maternal and fetal health.
3. Managing symptoms like morning sickness, food aversions, and heartburn with small, smart dietary adjustments ensures a smoother and healthier pregnancy journey.
   
4. FAQs

1. How many extra calories do I need?

It is actually a myth that you need to “eat for two” during pregnancy. You do need extra calories, but a gradual increase in calories as your baby develops will be just right!

2. What if I’m having twins or triplets? What is the calorie requirement?

Aim for an additional 300 calories per day for each fetus. Pregnant women with twins require about 2,500-2,800 calories/day.

3. How much weight should I expect to gain?

Remember, pregnancy is not the right time to diet or lose weight, as it could prevent your baby from getting essential nutrients.

4. Should I still take a prenatal vitamin if I eat healthy foods?

Even if you eat a balanced diet, you can still miss out on essential nutrients. A prenatal vitamin, ideally started 3 months before you get pregnant, is recommended to make sure you get all the nutrients needed for a healthy pregnancy. Some medical professionals recommend that women still take prenatal vitamins while breastfeeding.

5. When should I stop drinking?

If you are trying to get pregnant, you should avoid alcohol because you may not know you are pregnant right away. Alcohol can hurt your baby as early as 1 or 2 months of pregnancy.

Message From SuperBottoms

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Reference Links

1. Pregnancy Nutrition
2. Nutrition During Pregnancy
3. Pregnancy diet: Focus on these essential nutrients