Nutrition in Pregnancy

For most newly pregnant people, the topic of nutrition in pregnancy is not a topic they haven’t thought about. Culture has shifted from “eating for two” to being afraid to gain any weight in pregnancy.

We want today’s topic of “nutrition in pregnancy” to be encouraging in taking care of yourself and not a source of shame in any way.

*If you have a history of disordered eating or body image struggles, we recommend speaking to a counselor before you conceive or during pregnancy— it is never too late! 

Nutrition is not only important during pregnancy but even before you conceive. Nutrition has a big impact on our own health, our pregnancy outcomes and development of our babies. 

*While nutrition is a foundation in pregnancy, we also want to add that you can be the healthiest person on the planet and still experience issues in your pregnancy or with the health of your baby. We can do all the right things and still cannot control every single outcome. You are doing the best that you can with what you know and your outcomes are not your fault!

The Guildline for Nutrients:

Caloric Intake- A typical pregnant person’s caloric intake should increase by about 300 calories a day throughout pregnancy. This number may vary based depending on age, BMI and activity level. If you have questions about your caloric intake and how much you should increase it, we recommend speaking to your provider. 

Protein, Whole Grains & Fats- It is recommended that protein intake during pregnancy be 60g a day, including 6-9 servings of whole grain daily and fat intake around 20%-35% of daily calories. (This is similarly recommended for those that are not pregnant)

Recommended daily dietary allowances for pregnancy & lactation:

Folate- Folate is essential for fetal growth. The FDA has mandated that those who are pregnant increase folate intake in order to prevent neural tube defects. Since this mandate, neural tube defects have declined. Folate deficiencies have been linked to megaloblastic anemia during pregnancy as well. Folate an be found in dark-leafy vegetables, citrus fruits, liver and nuts. Folic acid is the synthetic form of folate and what you will commonly see mentioned in prenatal vitamins and can also be found in  fortified foods like bread, cereal and pasta.

Iron- The iron needs double for someone who is pregnant, around 60-120mg of iron is usually suggested. Your standard prenatal vitamin offers about 27mg and should cover most needs for iron. Iron can also be found in foods like  red meat, pork spinach sweet potatoes, collards, string beans, peas, fish eggs or broccoli. Vitamin C supplements can also help with the absorption of iron. 

Vitamin D- A deficiency in vitamin D can be common in pregnancy. Those with a vegetarian diet, with darker skin and even those who live in colder climates may be at more of a higher-risk for developing a vitamin D deficiency in pregnancy. A deficiency in vitamin D may cause congenital rickets and fractures. Vitamin D is essential for bone mineralization and growth. If a pregnant person’s vitamin D levels are low, the growth of the baby will exhaust all storage of the mother’s vitamin D in order to keep growing succesfully, which can be detrimental for the mother’s own use of vitamin D. Vitamin D can be found in a standard prenatal vitamin and food sources like eggs, milk, juice and salmon. 

Vitamin A- This vitamin can be found in a standard prenatal vitamin and food sources like carrots. Vitamin A is responsible for the development of the spine, heart, eyes and ears. Too much vitamin A can also be associated with cardiac and cranial birth defects. The maximum of vitamin A supplementation in pregnancy (the retinol form of Vitamin A, not what is found in food sources) is 8000 IU per day. 

Omega 3 Fatty Acids- Omega 3’s are essential for brain development, vision and cardiovascular health of the baby. Omega 3’s are found in fish like salmon, sardines and anchovies. It is recommended that pregnant people do not consume fish that are high in mercury like shark, swordfish, tilefish, and king mackerel. Fish oil supplements are available to take during pregnancy but do not offer the same benefits of omega 3’s like eating actual fish.

The Average Suggested Weight Gain

The suggested weight gain during pregnancy is usually dependent on your pre-pregnancy BMI. If you have an average BMI before pregnancy, you may be suggested to gain about 25-35lbs in pregnancy. Those who are underweight should gain 28-40 lbs and those who are considered overweight may be suggested to gain about 15-25lbs. 

Each and every type of body handles pregnancy differently and has different needs. There truly is no “one size fits all” when it comes to weight gain in pregnancy.

The weight has a purpose and it is working not only for your health but playing a role in your baby’s health too! 

Here’s where that weight goes:

Baby: 6-9lbs

Placenta: 1.5lbs

Amniotic fluid: 2lbs

Uterus: 2lbs

Increased blood volume: 3-4 lbs

Breast Tissue: 2lbs

Body fluids: 4lbs

Maternal fat storage: 7lbs

(This is the storage of energy that powers breastfeeding and gives your body the extra energy it needs to make milk that feeds your baby!)

Common Cravings and What They Mean: 

Pregnancy hormones can heighten your sense of smell and taste. This can mean you may start to have very specific cravings and aversions. In pregnancy, you may experience different food aversions (Yes, even when you’re out of the first trimester!) The most common food aversions are meat, eggs and even spicy food. Your cravings may also be signaling your body to essential vitamins and minerals you could be deficient in. For example: craving ice could be a sign of anemia and iron deficiency. If you are craving to eat non-food items like laundry detergent, chalk or dirt you are not alone. This is a phenomenon called Pica. You may be experiencing a deficiency in iron or zinc - Please do not act on this type of craving and speak with your medical care team immediately! 

Cravings however, are not a bad thing in moderation. Pregnancy is the time to treat yourself! You and your body are doing a lot of hard work. You may be experiencing the craving to even combine certain foods you may have never thought of! Try to keep them in check by eating well-balanced whole food meals throughout the day. Walking daily or finding a way to intuitively listen to what your body needs while also distracting yourself from obsessive cravings can be also become a huge help. 

As we close out this weeks blog, we want to encourage you to take charge of your mental, emotional and physical health in your pregnancy! Eat the ice cream to make your soul and taste buds happy, do something that you find FUN to de-stress, start adding in foods that fuel your pregnancy and makes your body FEEL good too! Go for a walk. Talk to a friend. Go to bed early. Book the counseling session. Pamper yourself.

Your body is doing so much work and you deserve all the best care possible during this season!