Pregnancy nutrition can feel overwhelming with so much conflicting information. What foods are truly beneficial, and which should you avoid? We've teamed up with nutritionist Laura Cordella to break it down and help you maintain a healthy, balanced pregnancy diet with confidence.
Why Nutrition Matters During Pregnancy
What you eat during pregnancy isn’t just about nourishing yourself—it’s crucial for your baby’s growth and development. While "eating for two" doesn’t mean eating twice as much, it does emphasize the need for nutrient-rich meals. Here's how to create a balanced pregnancy diet.
Key Nutrients for Pregnancy
Folic acid is vital for preventing neural tube defects. Laura Cordella recommends a daily supplement of at least 0.4 mg (400 mcg) of folic acid, totaling around 600 mcg per day. Additionally, incorporate foods like leafy greens, citrus fruits, and beans to naturally boost your intake.
Besides folic acid, focus on these essential nutrients: - Calcium & Vitamin D for strong bones and teeth. - Choline for fetal brain development. - Iron to support increased blood volume and prevent anemia. - Omega-3 fatty acids for brain and eye development in the baby.
Always consult your doctor before starting any new supplements.
What Does a Healthy Pregnancy Diet Look Like?
A balanced diet is key during pregnancy. Focus on: - Lean proteins: Chicken, turkey, tofu, and plant-based proteins like beans and lentils. - Healthy fats: Avocados, nuts, seeds, and olive oil. - Whole grains: Quinoa, brown rice, oats, and whole wheat. - Fruits and vegetables: The more colorful, the better—think spinach, kale, sweet potatoes, berries, and oranges. - Hydration: Drink plenty of water to stay hydrated and support increased blood volume.
As pregnancy progresses, your caloric needs will increase: - Second trimester: Add about 340 extra calories per day. - Third trimester: Add about 450 extra calories per day.
Specific needs may vary, so follow your healthcare provider's advice.
Weight Gain and Health During Pregnancy
Weight gain is a natural part of pregnancy. Your healthcare provider will provide guidelines based on your pre-pregnancy BMI. Instead of focusing on the number on the scale, prioritize a nutrient-dense diet that supports both you and your baby.
Safe and Healthy Foods for Pregnancy
To ensure a healthy pregnancy, focus on whole, minimally processed foods. Here’s a list of safe and nutritious options:
1. Lean Meats and Plant-Based Proteins - Safe: Fully cooked chicken, turkey, tofu, tempeh, and beans are excellent sources of protein, which is essential for tissue and muscle development.
2. Eggs - Safe: Fully cooked eggs provide essential nutrients like choline, which supports brain development.
3. Dairy and Dairy Alternatives - Safe: Pasteurized cheeses such as cheddar, mozzarella, and cottage cheese are rich in calcium. Opt for fortified plant-based alternatives like almond or soy milk if you're avoiding dairy.
4. Fruits and Vegetables - Safe: Fruits like oranges, berries, and bananas are packed with vitamins. Leafy greens such as spinach and kale offer folate, while sweet potatoes provide beta-carotene, which is important for the baby's growth and immune system.
5. Whole Grains - Safe: Oats, brown rice, quinoa, and whole-grain bread are excellent sources of fiber, which helps with digestion and stabilizes blood sugar.
6. Nuts and Seeds - Safe: Almonds, walnuts, chia seeds, and flaxseeds provide healthy fats, protein, and omega-3s that support brain development.
7. Healthy Oils - Safe: Use olive oil, coconut oil, and avocado oil as sources of healthy fats that support the growth of your baby’s cells.
8. Legumes - Safe: Lentils, chickpeas, and black beans are high in iron and fiber, promoting digestive health and supporting your growing baby.
9. Probiotic-Rich Foods - Safe: Greek yogurt, kefir, and fermented foods like sauerkraut and kimchi (if pasteurized) support gut health, which can aid in digestion and boost immunity.
10. Seeds and Superfoods - Safe: Chia seeds, hemp seeds, and flaxseeds are rich in omega-3s and fiber, offering a nutrient-dense boost to smoothies, salads, or yogurts.
Daily Pregnancy Diet Tips
To create a well-rounded diet, aim to include a variety of the following food groups each day: - Fruits and vegetables: 5+ servings daily for fiber, vitamins, and minerals. - Whole grains: 3-5 servings for sustained energy and digestive health. - Lean proteins: At least 2 servings per day for muscle and tissue support. - Healthy fats: 1-2 servings per day to support cell growth and brain development. - Water: Aim for at least 8-10 glasses a day to stay hydrated and support your body’s increased blood volume.
Food Safety Practices for Pregnancy
During pregnancy, food safety is paramount. Ensure all meats, eggs, and seafood are thoroughly cooked. Always wash fruits and vegetables to avoid potential contamination.
The Bottom Line
Pregnancy nutrition is about more than just calories—it’s about choosing nutrient-dense foods that support both you and your baby’s development. By focusing on whole, minimally processed foods and staying hydrated, you’re creating a healthy foundation for your baby’s future.
References
1. https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy
2. https://my.clevelandclinic.org/health/symptoms/22640-stages-of-labor
3. https://www.acog.org/womens-health/faqs/morning-sickness-nausea-and-vomiting-of-pregnancy
4. https://www.pnas.org/doi/10.1073/pnas.1905890116
5. https://pubmed.ncbi.nlm.nih.gov/19280488/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6079277/
