Healthy Snacks for Pregnancy

Catherine Pregnancy Diet 10/10/202224/04/2024foods to avoid when pregnant, foods to eat when breastfeeding, pregnancy diet

Healthy snacks for pregnancy are crucial for your baby’s development, satisfy your hunger cravings and provide you with the energy you need. Getting the best nutrition is important at all times, but it’s most crucial during pregnancy. The nutrients in the food you eat support the growth and development of your baby. The changes in appetite you may experience are among the first things you could encounter as your body develops and adapts to pregnancy. Food desires, aversions, and cravings are very typical during pregnancy. In this article, you will read some tips as to how to satisfy your hunger and appetite by having healthy snacks for pregnancy.

Should You Snack When Pregnant?

Some pregnant women start noticing an increase in hunger as early as the first trimester. Pregnancy can cause an increase in appetite, especially by the second trimester when appetite increases and morning sickness may subside. From the second trimester, you require more calories to feed your developing baby. Any time of the day, but possibly notably overnight and early in the morning, you might feel more hungry due to the steady decline in blood sugar levels.

Based on your activity level, age, and individual size (we are all very different) everyone will have slightly different dietary demands. The majority of pregnant ladies can normally maintain a balanced diet without ingesting more calories throughout their first trimester, as a general rule of thumb.

Women should consume about 340 extra calories during the second trimester and 450 extra calories during the last trimester. A pregnant woman of typical weight needs to consume roughly 1,800 calories daily during the first trimester, 2,200 calories daily during the second, and roughly 2,400 calories daily during the third trimester. Remeber these are very rough broad popualtion guidelines – they ar enot individual advice.

Having nutritious, healthy snacks for pregnancy on hand can be a lifesaver, either if you are ridiculously hungry or need to pick all through the day.

What Are Good Snacks to Eat While Pregnant?

Healthy snacks for pregnancy should be substantial enough to satisfy your hunger, without being excessively calorie-dense or interfering with your appetite for a meal. Healthy snacks for pregnancy includes;

Fiber
Protein
Healthy fat and
Not too high in calories

Fiber, protein, and healthy fats are the three essential components found in the perfect healthy snack for pregnancy. This snacking trio helps you feel fuller for longer and helps to maintain stable blood sugar levels, which may help to reduce cravings. Choose foods that are high in fiber and low in fat and added sugar. If you choose foods that have a protein source you’ll feel satisfied for longer.

For example, compared to a bag of chips, an apple is a healthier snack, and if you add in some peanut butter it’s a nutritious and filling snack. It has protein, fats, and fiber. Healthy snacks for pregnancy must be nutrient-dense (meaning it provides you with “good nutrients” not just empty calories).

It’s crucial to select nutritious healthy snacks for pregnancy that are high in quality ingredients. For healthy growth and the formation of it’s immune system, your baby requires a lot of vitamins and minerals. As much as you can, pay attention to the caliber of the foods you choose. Another important aspect of a snack to be healthy is that it should be low in processed sugar. Oh, sugar, how we both adore and detest you. I’ll be the first to acknowledge that sugar is delicious, but it is something we need to keep are eyes on in our diets.

10 of the Best Healthy Snacks for Pregnancy

You might be wondering what are some of the best snacks to always have in the pantry for yourself whilst you are pregnant. Cravings during pregnancy can be ferocious and it is never easy to satisfy them so you must have some go-to snacks that you can munch anytime during the day to keep your energy levels high. Always keep food on hand during pregnancy to keep yourself full when you are out and about. These nutritious healthy snacks for pregnancy will keep you and your baby well-fed because they are filling and nutrient-dense.

Yogurt with Nuts and Fruits
Smoothies (choose vegetable rather than too many fruit options)
Hummus with Pita Bread
Granola Bars (read the label so they are not too high in calories)
Popcorn
Whole Grain Toast with Nut Butter
Avocado Toast
Chia Pudding with Nuts
Fruit Salad
Banana Bread

Can I Eat Junk Food in Pregnancy?

Your body goes through a great deal of continuous change from the time your pregnancy test indicates a positive result until you hold your newborn in your arms. Every bite of food you consume while pregnant has a significant impact on how the baby grows inside of you. Sometimes pregnant women can have some fairly bizarre food desires during pregnancy, especially for unhealthy foods. These cravings can range from oily fried dishes to ice cream at midnight.

The women and the unborn child can be adversely affected by consuming too much “junk food”. Junk food tends to be high in calories and is low in its “nutrient density” – meaning it doesn’t have a lot of good nutrition in it. The placenta absorbs the excess fat, sugar, calories and salt from the pregnant woman’s diet and consequently, this can interfere with optimal growth leading to a baby that can be large for its age and one that may suffer future health problems. It can also make health implications for the mother. A good rule of thumb is “junk food” maybe 1-2 per week at the most.

Best Foods for Morning Sickness

Snacks that are effective against morning sickness are listed below:

Cold meals like yogurt and smoothies
Liquids that are cold and frothy, like fruit-flavored carbonated water
Foods that are simple to digest, such as crackers, bread, and rice
Fruits like applesauce and bananas
Ginger tea with freshly grated ginger, ginger sweets, or ginger ale with actual ginger

High-Calorie Snacks For Pregnancy

Pregnant ladies that have struggled in gaining weight must consume high-caloric snacks to have a healthy weight. A healthy weight is necessary for the health of the baby. Being underweight can lead to many complications during pregnancy. Here are some high-calorie snacks to try, although it is important to note that these snacks are healthy options but if you are trying to gain weight you may need a bigger serving or to have them more often.

Oats porridge
Tortilla wrap with hummus
Fruit smoothie
Toasted muesli with an apple
Grilled chicken with salad or steamed vegetables
Bean salad
Vegetable soup
Handful of nuts and seeds

Low-Carb Snacks for Pregnancy

Homemade trail mix
Cheddar cheese crisps
Boiled eggs
Tuna salad lettuce wrap
Berries with whipped cream
Stuffed avocado
Kale chips
Carrot sticks with peanut butter
Cinnamon-toasted pumpkin seeds
Steamed edamame
Caprese salad

Healthy Sweet Snacks for Pregnancy

Sometimes we are after a little sweetness … try these options

Medjool dates with almond butter
Whole grain pretzels
Fresh fruits with nut butter
Frozen banana ice cream with chopped nuts
Whole grain toast with nut butter and chocolate chips
Fruit pops
Yogurt parfaits
Fruit cake

High Protein Snacks for Pregnancy

Sometimes we require a little more protein to make healthy snacks for pregnancy. Protein fill us up and is a wonderful macronutrient. See here for more protein information in pregnancy.

Peanut butter
Roasted chickpeas
Cottage cheese
Pumpkin seeds
Edamame
Chickpea hummus
Cashew coconut snack bars
Tuna salad
Chocolate chips protein muffins
Avocado toast with hemp hearts
Meatballs with zucchini noodles
Greek yogurt with fruits

Eating a well-balanced diet that includes items from all food categories is vital to ensure that both you and your developing baby have the best possible nutritional status. During pregnancy, it’s crucial to put nutrition first and be kind to yourself. Generally speaking, it’s okay to periodically indulge in the foods you want and desire but for the basis of your diet to be non-processed healthy food. Healthy snacks for pregnancy are helpful in this regard. Throughout your pregnancy, your healthcare provider will carefully examine the health of both you and your unborn child, so be sure to follow up with them regularly. Hopefully, this article has helped for you to indulge in some mouthwatering healthy snacks for pregnancy.

Sources:

Taggart, N. (1961). Food habits in pregnancy. Proceedings of the Nutrition Society, 20(1), 35-40.

Most, J., Dervis, S., Haman, F., Adamo, K. B., & Redman, L. M. (2019). Energy intake requirements in pregnancy. Nutrients, 11(8), 1812.

Alavi, N., Haley, S., Chow, K., & McDonald, S. D. (2013). Comparison of national gestational weight gain guidelines and energy intake recommendations. Obesity Reviews, 14(1), 68-85.

Wen, L. M., Simpson, J. M., Rissel, C., & Baur, L. A. (2013). Maternal “junk food” diet during pregnancy as a predictor of high birthweight: findings from the healthy beginnings trial. Birth, 40(1), 46-51.

Harvard Th Chan – The Art of Snacking

Benefits of Protein in Pregnancy

Catherine Pregnancy Diet 07/10/202224/04/2024foods to avoid in pregnancy, foods to eat when breastfeeding, pregnancy diet

Our bodies require an adequate amount of protein to fulfill basic functions like muscle growth, wound healing, and cell signaling — protein is essential when you’re expecting. Protein in pregnancy is crucial, for you and your baby. Eating enough protein during pregnancy supports your baby’s development and is required for normal cell growth and function. You need good sources of protein in pregnancy, such as lean meat, lentils, seafood, and eggs to meet your daily protein intake.

Let’s discuss in detail protein and the benefits of protein in pregnancy.

What is Protein?

Proteins are an essential macronutrient of the body. They are vital in our body structures, like skin and hair, and are crucial in other substances and processes in our body like enzymes, cytokines, and antibodies – just to name a few.

Proteins are made up of 20 amino acids, and each one is either essential, optional, or conditional. Amino acids are used to break down foods, grow and repair body tissue and perform other body functions. They can also be used as a source of energy for our bodies. The value of a protein can be measured by how many essential amino acids it contains.

Non-Essential Amino Acids: These amino acids are optional for our body to produce and they don’t have to be included in our diet
Essential Amino Acids: Amino acids that are essential are those that our body cannot produce on its own and must therefore be in our diet.
Conditional Amino Acids: Conditions such as disease and stress are thought to necessitate conditional amino acids, so by having a certain disease you may need a certain amino acid to help, making it conditional and necessary for you.

Why Do We Need Protein-rich Foods?

Mother and baby health can be defined by the nutritional status and lifestyle of the women during the preconception, pregnancy, and postpartum stages. Adequate protein in pregnancy at each stage is essential. Protein is essential in the preconception stage to provide the strength and health for your body to carry a baby, during pregnancy protein is needed for the obvious growth and development of your baby and to maintain your health, and then in the postpartum journey it is essential for recovery and intake is essential if you’re breastfeeding; you’ll need protein to keep your body in good shape to sustain your milk supply during lactation.

We need protein in food for

Building blocks for bones, muscles, cartilage, and skin
Repair and build cells
Help supply our body with a compound that helps to carry oxygen around our body
To make new enzymes that our body needs, new cells and body chemicals
Amino acids can also be used as a source of energy for our bodies
Hormone regulation – especially during growth time (hello pregnancy)

Why Do We Need Protein in Pregnancy?

Protein in pregnancy simply provides the building blocks for your baby’s cells and development. This macronutrient aids in the maintenance of muscle and body tissue, and it is also essential for a baby’s growth — particularly during the second and third trimesters. Protein helps grow breast and uterine tissue during pregnancy and aids in the development of the baby’s tissue and the brain and helps your baby develop skin, hair fingernails, and muscles.

Consuming between 60-100g of protein during the third trimester is recommended depending on activity and weight. There is quite a bit of literature currently showing that we may need to research our protein in pregnancy more and maybe our needs are higher than what we have been historically recommending – so it is essential to be at least eating the recommended amount of protein.

Protein-rich Foods in Pregnancy- How Much Do We Need?

You must include foods that contain protein in pregnancy to fulfil the daily requirements. During preconception, women require around 12 to 20% protein of their daily calories, which accounts for almost 40 – 60 grams of protein a day.

During pregnancy, women require almost 20 to 25% protein of their daily calories, and it accounts for almost 63 – 100g grams of protein a day. Healthy lactating women should consume almost 1.5 grams of protein per kg per day of the body weight.

Highest Protein Foods in Pregnancy

Protein in pregnancy is easy to add to your meals. You can add a variety of healthy sources of protein to your meal. Here are some of the highest protein sources to add to your meal.

Animal protein sources are beef, chicken, tuna, poultry, pork, and fish, and dairy foods are high in protein. Animal products generally have all of the essential amino acids and are often labeled as “complete proteins”.

On the other hand, primary plant sources of protein include nuts and seeds, vegetables like peas, spinach, potatoes, whole grains, and legumes, amaranth, and soy products often only contain one essential amino acid (except soy, amaranth, and quinoa which contains all essential amino acids) and are often labeled as incomplete proteins.

Protein-rich Foods for Vegetarians

If you are a person who eats a vegetarian diet you need to choose a variety of protein sources from a mix of plant foods (ie have a varied diet) to make sure you get a mix of amino acids. You can add a variety of protein-rich foods for vegetarians to fulfill your daily intake of proteins. Pea and hemp protein are comparable grams of protein to a whey or casein protein-based powder for example.

It is recommended to add a variety of plant sources when possible or use different supplements and fortified foods to maximise the benefits. You can add various vegetables such as broccoli, spinach, asparagus, artichokes, potatoes, and sweet potatoes that contain almost four to five grams of protein in a cup, these are easy to add to any meal.

You can add a variety of fruits to your healthy snacks, such as guava which contains 4 grams of protein, and avocado containing 4.5 grams of protein. It is possible to have adequate protein in pregnancy, even a vegetarian pregnancy.

Protein Deficiency in Pregnancy

Protein in pregnancy is important and protein deficiency can lead to embryonic losses, intra-uterine growth restriction, and reduced postnatal growth due to the lack of specific amino acids important for cell metabolism and function. If you feel weakness, muscle fatigue, or rapid weight loss, these may be the signs of protein deficiency, and you need to consult your doctor immediately.

Increasing Protein Dense Foods

Protein in pregnancy plays an important role in the baby’s growth throughout the pregnancy. Here is the list of food that contains a high amount of proteins; you can add a variety of them to different meals of the day.

Eggs:

One medium-sized boiled egg contains around 6 grams of protein.

Poultry:

One boneless grilled chicken contains 26 grams of protein.

Fish:

One canned fish with bones contains around 17 grams of protein.

Dairy Products:

One cup of skim milk contains around 8 grams of protein. You can also add a variety of cheese to your breakfast, and adding one cup of cottage cheese contains 28 grams of protein.

Lentils:

One cup of lentils contains 18 grams of protein. The addition of lentils to snacks during lunch can aid in having an adequate amount of proteins.

Lean Beef:

The 93% lean ground beef has 22 grams of protein per 3-ounce serving. In addition to providing your body with high-quality protein, beef also fuels it with essential elements like iron and zinc, which are important for immunity (which shuttles oxygen through your body).

Salmon:

A 3-ounce serving of salmon has 19 grams of protein. It is known commonly due to its healthy fat content that supports and improves heart health. This food has a high amount of protein too.

You can increase the intake of proteins by starting your day with protein intake.

Tip: take a protein-rich breakfast – replace cereals with eggs or have cereal and legumes such as baked beans on toast

and add almonds and cheese to your snack items.

Choose leaner, slightly larger cuts of meat for your dinner.

Adding a portion of high-protein food to every meal is recommended.

Is it Safe to Drink Protein Shakes during Pregnancy?

Protein shakes are considered a good source of protein to fulfill the daily requirement of proteins. But it is not recommended to have protein shakes during pregnancy as they can contain a large amount of caffeine and added sugar. Some protein shakes contain added minerals and vitamins that may already be present in your prenatal vitamin, so you’ll get more than you need.

The FDA does not approve protein shakes during pregnancy. It’s challenging to know exactly what’s in that protein powder, and even the ingredients listed on the label might not be completely safe during pregnancy. The best way is to add a variety of protein-rich foods to your diet.

Protein plays a vital role in the structure and function of the body. Please do not stress though – the basic principles of healthy eating remain the same during pregnancy: eat plenty of fruits and vegetables, whole grains, lean protein, and healthy fats, and remember that protein requirement increases throughout the pregnancy, especially during the third trimester.

Sources:

Kramer, Michael S., and Ritsuko Kakuma. “Energy and protein intake in pregnancy.” Cochrane Database of systematic reviews 4 (2003).

Seegers, Walter H. “The effect of protein deficiency on the course of pregnancy.” American Journal of Physiology-Legacy Content 119.3 (1937): 474-479.

US Department of Agriculture

https://fdc.nal.usda.gov./

How To Avoid Constipation in Pregnancy?

Catherine Pregnancy Diet 23/09/202224/04/2024foods to avoid, pregnancy diet, vitamins and minerals in pregnancy

During pregnancy, a woman can sometimes face a common physical symptom known as constipation. Constipation in pregnancy is mainly caused by the increased level of the pregnancy hormone progesterone, but many other factors can cause constipation in pregnancy.

Other reasons for constipation in pregnancy can be the intake of supplements and medicines and the lack of fiber and water in your diet. Let’s discuss in detail the main symptoms and treatments for constipation in pregnancy.

What Is Constipation?

Constipation is referred to as a condition in which a person feels uncomfortable while passing a stool. Basically, the leftover of your food hardens in the lower bowel instead of moving out of your body. The stool becomes dry, lumpy, and hard. In pregnancy, constipation is very common due to the hormonal changes that are happening.

Everybody’s bowel motion “timetable” is different, for some people “normal” can be considered 1-2 stools per day, while for others it may be normal to pass a stool every second day. Generally speaking however in pregnancy there is usually some altercation to your “normal” bowel motions, but constipation is usually defined as having less than 3 bowel motions per week.

Symptoms of Constipation

You can feel physical symptoms of constipation in pregnancy. Some of the symptoms are;

You are not able to pass a bowel motion three times a week.
Your stool is lumpy or hard and it’s painful to pass.
You have a sensation that the entire stool is not passed out.
The stool is so dry that passing them is so painful.
Having abdominal pain.
Straining to have bowel movements and your belly feels swollen and gassy.

What Causes Constipation in Pregnancy?

Hormones – your body produces more progesterone when pregnant. Progesterone works to relax your intestines and therefore they do not work as hard to eliminate your waste.
Change in daily habits – being pregnant can often result in less activity and if you have suffered nausea or morning sickness and your intake has changed this can result in less fibre being consumed which can in turn impact your bowels.
Your baby – you are carrying extra weight in your uterus and this can put more pressure on your bowel and it all becomes a bit squashed, so it’s harder for waste to move through your system. Constipation can often get worse in the 2 and 3rd trimesters.
Supplements – in particular, iron in supplement form can increase constipation.
Not drinking enough water

How To Treat Constipation?

Constipation is very common during pregnancy. However, you can just practice simple things to treat constipation in pregnancy.

Physical Activity

It is advised to keep yourself physically active and fit during pregnancy. It is recommended for pregnant ladies to exercise three times per week for twenty minutes. The actual physical act of being physical can help move your bowel motions through your gastrointestinal tract. Consult your doctor about what exercises are helpful and safe for you and your baby.

More Fibre Intake

Fibre is a superfood, it has so many, many advantages and one of the big advantages is that it aids in digestion. So, it is recommended to add high-fibre foods to the diet. You can add various types of fruits, vegetables, whole grains, and beans.

Fibre foods will additionally provide you with vitamins and antioxidants. See here for more information about fibre-containing foods. Fibre is the structural part of plant foods–such as fruits, vegetables, and grains that our bodies cannot digest or break down. There are two kinds of fibre: soluble and insoluble.

Small Portions Size

It is recommended to have five to six smaller meals in a day instead of having large meals. This will help to digest the food without overloading your stomach and allow it to pass through the gastrointestinal system smoothly.

Stay Hydrated

It is recommended to double the amount of water intake during pregnancy. Drinking ten to twelve glasses of water a day will keep your bowel movement soft and comfortable throughout the digestive tract.

Avoid High intake of Iron in some Supplements

Though iron supplements are very important during pregnancy it may be recommended to take a stool softener with iron supplements as iron can also be a culprit behind constipation during pregnancy. Talk to your doctor if you have questions regarding your supplements and you are suffering constipation.

High Fibre Supplements

Sometimes fibre supplements can be very helpful, particularly if you can’t eat enough fibre-containing foods. Check with your doctor before starting any kind of fibre supplement and read the labels carefully. Make sure you are drinking lots of water. Some common fibre supplements are benefibre and metamucil, for example.

Best Foods for Constipation in Pregnancy

Every pregnant woman should take between 25 to 30 grams of fibre each day for healthy gut functioning. You can easily maintain your fibre content by adopting a well-rounded diet and avoiding processed carbohydrates. Just start a proper intake of fibre. You can measure the amount of fibre that is in foods by reading labels or using food monitoring apps. It is important when increasing your fibre however that you do it slowly over time and consume adequate water. Adding a small portion of fruits, vegetables, lentils, and whole wheat grains to your daily dietary intake will be very advantageous.

Here are some of the best foods for constipation you might love to know;

Bran cereals: A half cup of cereal almost contains 8.6 grams of fibre. Cereals are also considered good sources of iron, proteins, and potassium.
Quinoa: These naturally gluten-free whole grains are a great source of fibre. Half a cup of Quinoa contains almost 5 grams of fibre.
Oatmeal: You can add oatmeal to your diet either as a breakfast cereal, granola bar, or, bread. A half cup of oatmeal contains almost 4 grams of fibre.
Fruits and Vegetables
Avocado: Have a medium avocado and you will provide 17 grams of mixed digestible and indigestible fibres, fats, potassium, and vitamin C.
Pears: Pears are a great source of fibre, potassium, and, antioxidants. Have a medium size pear and you will get 5 grams of fibre.
Sweet potatoes: Sweet potatoes are loved by everyone. Not only the sweet potato but its skin is also considered very healthy. A medium size sweet potato gives you 4.8 grams of fibre together with the carbs, vitamins A, B, C, and potassium.
Raspberries: Half a cup of little fresh raspberries gives you 4 grams of fibre. They are also a great source of vitamin C and manganese.
Spinach: You can have spinach either raw, cooked, or make a fresh smoothie and it will provide you with fibres in all forms. Half a cup of spinach gives you around 4 grams of fibre.
Kidney Beans: Kidney beans are considered ideal for pregnant ladies as they contain both folate and fibre. Half a cup of kidney beans gives you around 8 grams of fibre.
Black Beans: Black beans are the other favorite beans to be consumed during pregnancy. Half a cup of black beans contains around 8 grams of fibre. It also contains folate, thiamine, protein, magnesium, omega 3, and 6 fatty acids.

Foods That Cause Constipation in Pregnancy

In many cases, food is not the main source of constipation, but an imbalanced diet is a major cause of constipation. Pregnant women should avoid frequent use of the foods listed below that may be a source of constipation in pregnancy.

Refined grains: It is recommended to avoid using highly processed foods such as white pasta, rice, etc. They all are low-fibre foods and may lead to constipation during pregnancy.

Bananas: It is advised to avoid eating unripe bananas during pregnancy. As unripe bananas contain a lot of starch that is difficult to digest. So, it is recommended to eat fully ripe bananas.

Fast food: During your pregnancy, you may crave fast food. But it is recommended to eat it in small portions and less often. Fast food is generally fried and contains alot of fat and a small amount of fibre. So, avoid eating fast food or fried food frequently.

Alcohol: Apart from alcohol toxicity, it is a major cause of dehydration in pregnant ladies. Alcohol can irritate the bowel and slow down digestion which can worsen constipation in pregnancy. So, it is just another reason why alcohol is not recommended during pregnancy.

What Is Safe to Take for Constipation in Pregnancy?

The first-line therapy for constipation is to increase the amount of fibre, and fluids in your diet. But if it isn’t working you can switch to laxatives with consultation with your doctor. There are a variety of laxatives such as stool softener, lubricant laxative, stimulant laxative, bulk-forming agents, and many more depending upon your condition, but you must speak with your doctor prior to commencing these supplements.

Their minimal systemic absorption has recognised them as safe to treat constipation but it is recommended to take osmotic and stimulant laxatives for a short duration of time. They may lead to dehydration and electrolyte imbalance in pregnant ladies.

Pregnancy Constipation – when to worry?

You will need to reach out to your medical professional if your constipation in pregnancy has lasted longer than a few weeks. Make sure you tell your doctor what medication you may be on and what supplements you have been taking.

Constipation in pregnancy can be a common physical symptom of pregnancy, but it is very manageable and treatable. Constipation in pregnancy is mainly due to hormonal imbalances, generally a lack of fiber and inadequate fluid. Just balance your diet and add more healthy and fiber-rich options to your daily dietary intake, consume more water, exercise, and enjoy!

References:

Bradley, Catherine S., et al. “Constipation in pregnancy: prevalence, symptoms, and risk factors.” Obstetrics & Gynecology 110.6 (2007): 1351-1357.

Jewell, David, and Gavin Young. “Interventions for treating constipation in pregnancy.” Cochrane Database of Systematic Reviews 2 (2001).

Trottier, Magan, Aida Erebara, and Pina Bozzo. “Treating constipation during pregnancy.” Canadian Family Physician 58.8 (2012): 836-838.

https://nutritiondata.self.com/facts/legumes-and-legume-products/4284/2

American Pregnancy Association

Pregnancy Diet – A Quick Guide

Catherine Pregnancy Diet 13/05/202224/04/2024healthy pregnancy diet, pregnancy diet

When it comes to your pregnancy diet, there’s absolutely no magic formula, as everybody is different. For a healthy pregnancy, the right amount of healthy foods from the five food groups should provide the vitamins and minerals for your body and your developing baby’s need. Some women will also need some dietary supplementation or pregnancy vitamins (particularly vitamin D and folate).

What is a Healthy Pregnancy Diet?

To enumerate, your pregnancy diet will have a direct impact on a growing fetus, but evidence demonstrates that a healthy diet for your baby now, will also have a profound long-term effect on your child’s health later in their adult life. So, getting this right now is so important.

“No – you do not need to eat for two when you are pregnant” – Catherine

Typically, many countries have Dietary Guidelines for pregnancy which discuss the serving sizes of certain foods to consume for a healthy pregnancy. Examples of these include the Australian Dietary Guidelines or the Dietary Guidelines for Americans. I have done the hard work for you and generalised what healthcare experts recommend that a healthy pregnancy diet should aim to prioritise.

Vegetables and legumes

Aiming for different types of vegetables and different vegetable colours will help to ensure a healthy pregnancy. Vegetables can be frozen, fresh or canned (with no added salt). A quick tip when serving food is to fill up half of your plate with vegetables before you plate the rest of your food and enjoy. With vegetables the more the merrier, just add them everywhere, every meal. They can make a delicious snack as well.

Fruits

Fruit is a wonderful source of energy and nutrients. Generally speaking, 2 serves of fruit per day is enough for most adults. You can meet these targets by eating a variety of frozen, canned or fresh produce. However, you should try to avoid fruit canned in sweetened juices – these can be full of excess calories/kilojoules due to their high sugar content.

Grains and Cereals

Grains and cereals are wonderful. They are filling and are a good source of energy and fibre, which is important for a healthy pregnancy. We all know how important it is to choose healthy wholegrain carbohydrate options (like brown rice, bread and legumes) instead of refined carbohydrates (such as white rice, bread and pasta). It is also important to not overeat this group, this can be easily done. Most female adults do not need more than 4-6 serves per day.

Meats, poultry and legumes nuts/seeds

As we know, massive growth and development take place during pregnancy – you are making a human! As such, it is important that you consume the optimal amount of protein that you can. During pregnancy aim for around 60 grams per day (roughly 20% of your total calories). To ensure a healthy pregnancy, you should incorporate lean protein-rich foods into your diet each day. Try and choose high iron-containing foods (such as lean red meat or tofu).

Good sources of plant-based protein include beans, nuts, legumes, lentils, nut butter, seeds, soy products, tofu and plant-based protein powders (e.g, pea protein powder). Animal-based protein, such as beef, fish, chicken, or eggs can also enrich a pregnancy diet, as they are loaded with essential amino acids.

Milk, yoghurt, cheese and alternatives

Calcium, protein, iodine and vitamin A and D are just some of the nutrients that this food group can provide. Milk, hard cheese and yoghurt are great dairy options or look for some calcium-enriched non-dairy alternatives. Unpasteurized milk and some soft cheeses that are made from unpasteurized milk should be avoided in pregnancy.

Do I Need to Take Vitamins in my Pregnancy Diet?

Interestingly, pregnancy vitamins and multivitamins are often taken during pregnancy and they are especially important for teenage pregnancies, vegan/vegetarians, and people who misuse substances. There is more information elsewhere on this website in regard to supplements, but suffice to say that the majority of women will require some supplementation in their pregnancy diet. It is also great to talk to your healthcare professional about the best pregnancy vitamins that you may require.

How Much Water do I Need to Drink During Pregnancy?

Water is incredibly important for pregnant women to drink – take a bottle with you and slowly consume sips throughout the day. Aim to increase your fluid content to at least 8 glasses a day. Try and spend this time increasing your water consumption, so that when your baby arrives you can continue this healthy habit.

Foods to Reduce During Pregnancy

The majority of foods listed here are high in calories/kilojoules and poor in nutrients and they inevitable can take the place of more nutritious foods in our diet. Following are some tips on what foods to reduce in pregnancy, as a little guide.

Aim to reduce packaged foods as these foods can be often high in salt/sodium, calories/kilojoules and fat or sugar
Discretionary foods (you know the ones we mean) – chips, chocolates and cakes.
Soda/soft drinks, sports drinks, flavoured milks and high calorie drinks.
Try to consume good monounsaturated and polyunsaturated fats and decrease your intake of saturated and trans fats. These add calories and may lead to increased weight and increased blood cholesterol levels. Plant-based foods are great here too.
If you are hungry try not to eat snacks that are high in fat or sugar such as candy/lollies, cookies/biscuits or chocolate. Try and reach for a healthy snack.
Foods that contain added salt. Try not to add salt in cooking or at the table

Last Word on Pregnancy Diet

Above all pregnancy is physically demanding – you are growing a small human- which is an amazing effort. You can tailor your diet to meet these demands, and also support the development of your baby. A healthy pregnancy diet includes adequate foods from a varied diet. Remember putting your health and the health of your baby first will actually improve both your adult life and your baby’s life – both as an infant and as an adult in later life. If you would like to read more about diet in pregnancy click here and here if you would like to know more about food hygiene in pregnancy.

All information found on simple nutritional advice is given as general advice only. Please consult your healthcare provider for individual advice.

Sources: