The nutrition your body requires during this period of your life is different than every other stage. Your body need all the resources available to grow a healthy baby and support your wellbeing.
Nutrition refers to all the nutrients your body needs to function well. When you are pregnant your body needs more of certain nutrients, and that can come from certain supplements, eating a varied diet and hydration.
There are lots of different nutrients recommended during pregnancy. Here are some of the key ones:
Folic acid is one of the nutrients that you may be advised to take by your health professional, ideally while trying to get pregnant and for the first 3 months of pregnancy.
It is essential for cell growth and DNA formation and is particularly important in early pregnancy for the development of your baby’s brain and spine.
A supplement is recommended while trying to conceive and for the first 12 weeks of pregnancy.
Foods rich and folate:
Vitamin D is recommended to be supplemented before, during and after pregnancy.
Vitamin D is involved in hundreds of processes in your body and being deficient can affect your mood, the way your liver detoxes your body, your immunity and may cause fatigue and muscle weakness.
It is responsible for how your body absorbs and utilises calcium and can lower the chances of gestational diabetes and preeclampsia. There is also a strong correlation between postnatal depression and vitamin D deficiency.
Vitamin D also helps towards forming your baby’s bones and teeth and supports the development of the immune system and lungs. Low maternal vitamin D is linked to low birth weight, weaker bone mineralisation and increased risk of asthma and allergies.
Vitamin D is hormone that we produce in our body using sunlight and it can also be found in certain foods.
Dietary sources include:
The amount of vitamin D in food sources it is not enough, therefore a supplement may be necessary especially when there is very low exposure to the sun thought the year.
Those prone to deficiency of vitamin D are:
Calcium is important for your baby’s bones, teeth, muscles, heart and nerves.
It also helps maintain maternal bone health and reduces the risk for preeclampsia.
Food sources include:
Iron is needed to make extra blood for you during pregnancy, and for your baby. An iron deficiency can cause fatigue, weakness and increase the risk of preterm and low birth weight.
Food sources include:
Tips:
It is important to eat a balanced diet during your pregnancy as it helps your body in becoming more efficient in absorbing the nutrients it needs.
It’s recommended to include all of the food groups into your diet, including:
We need protein for energy and to help the body grow and repair itself.
Protein supports the function and healthy development of our organs like our brain, heart and liver, the antibodies in our immune system and the haemoglobin that carries oxygen in our blood.
Protein is a main source of iron which supports your baby’s growth (tissue, muscle, brain).
Sources of protein include:
When we eat starchy foods (carbohydrates), our digestive system breaks down the starch into glucose which our body uses for energy.
They are an important source of fibre as well as vitamins and minerals, are an important source of energy, and help you to feel full without containing too many calories.
Carbohydrates also supports your baby’s development.
Sources of carbohydrates include:
Small amounts of fat are an important part of a healthy, balanced diet.
They are also a source of essential fatty acids, which the body cannot make itself. Fats help to support your baby’s brain and eye development, as well as being the main source of vitamins A, D, E and K.
Sources of fats include:
It’s recommended to drink at least 2 litres of water per day during your pregnancy. Water helps to produce the fluid surrounding your baby, supports digestion, and helps to reduce swelling and constipation.
Tips to maximise your liquid intake:
The flavours of the food you eat and what you drink pass through your bloodstream and into the amniotic fluid.
Foods may flavour the amniotic fluid and give your baby their first exposure to smells and tastes.
Did you know that your baby can taste some of the foods you eat?
It is very common to experience food cravings during pregnancy. This can happen due to hormonal changes, higher nutrient demand, emotion comfort and even cultural and phycological influences such a ‘eating for two’.
It makes a difference if you are prepared for your cravings.
Tips to cope with food cravings:
If your cravings are less common, such as craving ice, it might be that you are lacking a nutrient (such as iron or a particular vitamin) so it’s worth mentioning to your midwife or GP.
PICA cravings are when you are experiencing abnormal cravings such as eating dirt, chalk, soap, etc. This can be dangerous and may indicate a nutrition deficiency such as iron or zinc. If you are concerned about this, do speak with your midwife or GP.
Not wanting or liking certain foods is very common in the first trimester.
This can happen due to hormonal changes, a heightened sense of smell and the body’s natural protective mechanism to keep you safe in pregnancy.
If you are experiencing food aversion, it is important to focus on quality rather than quantity.
Try different types of food and adjust your diet to what you can tolerate.
It is worth trying different scenarios with the foods:
It is important to speak with your midwife or health professional if you’re unable to keep anything down for more than 24 hours, or if you’re constantly dizzy, feel weak and if you are losing weight rapidly.