Nutrition Tips for Pregnancy

As you may know, your body goes through many physical and hormonal changes during pregnancy. You will need to ensure you are eating a healthy, balanced diet that will provide enough fuel for you and the baby. You are the primary provider for your baby’s nutrients, which is why it is so important you are eating a variety of foods as it will impact the baby’s growth and development.

What happens during pregnancy?

Pregnancy lasts for 40 weeks, timed from the last menstrual period of the mother. The 40 weeks of gestation are divided into three trimesters which correspond to the different phases of development.

During the first trimester of pregnancy (conception to 12 weeks), women will develop an additional organ (the placenta) and their body will release hormones that affect almost every single organ in their body. A baby develops quickly during the first trimester. The foetus begins to develop a brain and spinal cord and the organs begin to form. By the end of the first trimester, the baby’s heart will begin to beat, their arms and legs will begin to bud, and the baby’s sex organs begin to form. Morning sickness is most common during the first trimester and is marked by nausea and occasional vomiting. It is often the first sign that a woman is pregnant [1].

The second trimester (13–27 weeks’ gestation) is the period where the baby grows larger and stronger and they can begin to hear and swallow. The baby will also begin to move around later on in this trimester. Many women will begin showing a larger belly and the nausea and fatigue begin to lessen. Women commonly experience an increased appetite and bodily changes such as body aches, stretch marks, or patches of darker skin [1].

The third trimester (28 through 40 weeks) can be physically and emotionally challenging. The baby is considered full term by the end of week 37 and it’s only a matter of time until the baby will be born. At this stage it is common for the woman to experience more aches, pain, and swelling and feel a lot of movement by the baby. The baby’s bones are fully formed and they can begin to store minerals like iron and calcium [1].

Your nutritional needs during pregnancy

Pregnancy considerably increases the nutritional needs as you’re feeding a whole new person! Essentially you want to eat a variety of foods to provide everything you and your baby will need. This includes eating macronutrients (carbohydrates, protein, and fat) and micronutrients (vitamins and minerals). Focus on eating nutrient-rich foods like fruits, vegetables, lean meats, whole grains, poultry, and fish and limit the amount of foods which are high in added sugars and saturated or trans fats. To get a general idea of how much carbohydrates and protein you should be eating, aim to fill half of your plate with vegetables, one quarter of your plate with protein (lean meat, poultry, legumes, tofu, eggs) and the other quarter with starchy foods (pasta, rice, ground provision, etc). Eating while pregnant is not about eating “perfectly” every day as that may not be realistic for most people. Aim to make choices which will promote health most of the time. If you have a craving, see how you can balance it out. For example, if you are craving peanut butter and eating it by the spoonful, perhaps add some crackers with it or have a peanut butter sandwich with a piece of fruit [1].

While you are eating for two, you don’t need to double the amount of food you eat while pregnant. In your first trimester, it is recommended that you eat as you usually would. In your second trimester, increase your daily calorie intake by 340kcal, and by your third trimester you daily calorie intake is raised to 450kcal [2]. This is like adding one or two extra snacks throughout your day.

Regarding nutrients, certain vitamins and minerals are needed more when you are pregnant.

Folic acid

Folic acid (folate) is a B vitamin that may prevent neural tube defects in the baby. If you are pregnant it is recommended to consume 600 micrograms of folic acid. Folic acid can be found in dark green leafy vegetables (callaloo, bhagi, bok choy, pak choy, swiss chard), fortified cereal, citrus fruits, and nuts. It is recommended to take a folic acid supplement daily in addition to eating folate-rich foods [2].

Iron

Iron needs nearly double in pregnancy as your body uses it to make enough blood for you and your baby. It is recommended to get 26 milligrams of iron per day. Iron-rich foods include red meat, pork, fish, and eggs. Plant-based sources of iron such as spinach, soybeans and lentil contain a type of iron that’s not as easy to absorb into our bodies compared to the animal-sources. However, combining these foods with foods rich in Vitamin C (citrus fruits) can help your body absorb the iron better.

Calcium and Vitamin D

Calcium and Vitamin D play an important role in building your baby’s bones. It is important to ensure you are getting the recommended daily amounts. For calcium that’s 1000 milligrams a day and 600 international units (IU) for Vitamin D [3]. Good sources of calcium include dairy products, fortified dairy-free products, kale, and broccoli. For vitamin D, fatty fish such as salmon and canned sardines and fortified milk are good dietary sources. Sunshine is also a great source of vitamin D. A supplement may be necessary to make up the difference.

It is generally recommended to take a daily prenatal multivitamin before conception and during pregnancy in addition to eating a variety of health-promoting foods [2].

What to avoid while pregnant

• Fish that are high in mercury has been linked to birth defects. This includes shark, swordfish, tuna, and kingfish. Canned tuna is okay in moderation.
• Unpasteurised dairy (milk and soft cheeses) can have a chance of carrying food-borne diseases. Check the label to ensure it is pasteurised.
• Raw and smoked seafood also carry a higher than usual chance of food-borne diseases.
• While you don’t have to avoid caffeine, it may be necessary to cut back on the amount. Limit your caffeine intake to 200 milligrams or less per day.
• Avoid any smoking or alcohol consumption as it can impact your baby’s development and cause birth defects.
• Information this week by: Kirstyn Church, an Associate Nutritionist​ with Nutrition Consulting Services. Tru Valu Supermarket is one of the leading grocery chains in Trinidad and Tobago with five stores and the best customers. Have a question? Email us truvalusupermarkets@gmail.com.
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All of the content presented by Tru Valu Supermarkets on our Medium channel, including written text, photographs, videos, and graphics, as well as other resources we might include is meant to educate and it should not be perceived as a substitution for professional medical advice, as well as diagnosis or treatment. Always consult your doctor or nutrition advisor before making major lifestyle and diet changes.

References

[1] “Nutrition: A Lifespan Approach | Wiley.” https://www.wiley.com/en-tt/Nutrition%3A+A+Lifespan+Approach-p-9781118699560 (accessed May 16, 2021).

[2] M. A. Kominiarek and P. Rajan, “Nutrition Recommendations in Pregnancy and Lactation,” Medical Clinics of North America, vol. 100, no. 6. W.B. Saunders, pp. 1199–1215, Nov. 01, 2016, doi: 10.1016/j.mcna.2016.06.004.

[3] “Vitamin D and Calcium | Johns Hopkins Medicine.” https://www.hopkinsmedicine.org/health/wellness-and-prevention/vitamin-d-and-calcium (accessed May 17, 2021).