A Guide to Pregnancy Nutrition
Your baby grows and develops using nutrients from
your body and the food you eat.
Being well nourished in pregnancy means not just eating more,
but eating the specific nutrients your baby needs.
What you eat can influence the growth and development of their body and brain, their gut health, and immunity, and here are just a few examples:
> Studies have found that how much omega-3 fatty acids you get in pregnancy can decrease eczema and allergies in your baby.
> Studies have shown that gut health and diet in pregnancy can affect the baby’s gut microbiome, which in turn shapes their immune system.
> Choline levels in pregnancy have been found to improve children’s attention spans, in a study of seven year olds.
How much more do you need to eat in pregnancy?
It’s important to follow your own hunger cues and just use the amounts below as a guide, but the recommendations for additional calories per day are:
First trimester - no change
Second trimester - additional 1400kJ or 335 calories per day
This equates to an additional small to medium meal per day such as a frittata and salad, chicken salad with a piece of bread, or a prawn and vegetable wrap with dressing.
Third trimester - additional 1900mJ or 455 calories per day
This equates to an additional medium-sized meal per day such as chicken fried rice, steak and vegetables, or even two hard boiled eggs.
What nutrients are important in pregnancy?
Folate
There is strong evidence suggesting that adequate folate intake before and during pregnancy prevents neural tube defects.
Folate intake is particularly crucial in very early pregnancy, and it can be difficult to get enough from food, so it’s recommended that anyone trying to conceive takes a prenatal supplement containing folic acid (the supplement form of folate).
Choline
Choline also plays a role in preventing neural tube defects, as well as supporting the development of the placenta, spinal cord, and brain. Most prenatal vitamins do not contain choline as its importance in pregnancy has only recently been understood.
Iron
Iron is important in pregnancy for many reasons, and as blood volume increases, so does the requirement for iron. Iron is part of haemoglobin, which carries oxygen in your blood around your body and to your baby. Without enough iron, you’ll be very fatigued, your immunity may be lowered, and low iron increases the risk of premature birth and low birth weight.
Another reason to pay attention to your iron intake in pregnancy is because you will likely lose some blood, and therefore iron, when giving birth, and this can make you more tired than usual in postpartum.
Your doctor or midwife will keep an eye on your iron levels, and iron supplements and/or infusions are often recommended during pregnancy.
Zinc
Zinc is important for DNA and RNA synthesis, the growth and development of tissues, immunity, and hormone production, so it’s vital in pregnancy.
Iodine
Iodine is essential for thyroid hormone production, and inadequate iodine can cause miscarriage.
Calcium
Your calcium needs don’t increase in pregnancy, partly because your body adapts to absorb more. But, many people don’t get enough to begin with, so it’s still a nutrient to be concerned with, for your baby’s bone and muscle development.
Calcium needs are highest in the third trimester as your baby’s bones begin to calcify.
Selenium
Selenium is needed for your baby’s nervous and immune systems, and selenium deficiency in pregnancy can lead to pregnancy complications, miscarriage, and low birth weight.
Magnesium
Magnesium is needed for your baby’s bones and teeth, and for bone, nerve, and muscle development and function. It also helps support your gut function, while alleviating constipation and fluid retention.
Vitamin D
Adequate vitamin D and calcium reduces the risk of pre-eclampsia in pregnancy, and increases the likelihood of a healthy pregnancy. Gestational diabetes has been found to be more common in women with low vitamin D.
Vitamin A
Vitamin A is needed for baby’s eye, skin, and organ development. It is possible to have too much, and this is why organ meats such as liver, which are high in vitamin A, are not recommended in pregnancy.
Protein
Protein supports the growth and development of fetal tissues and in pregnancy you need an additional 14g of protein per day.
Omega-3 fatty acids
Omega-3 is important for your baby’s brain, vision, and nerve development. It’s also anti-inflammatory, improves blood vessel and nerve function, and plays a role in mental health and preventing anxiety and depression.
Other things to know about pregnancy food and nutrition
Changes to gut function
Pregnancy hormones lead to slower gut function, and a growing baby puts pressure on the organs around the uterus. All this leads to constipation and reflux.
You can improve constipation by getting plenty of fibre and water, getting enough magnesium, and eating small meals more frequently, rather than large meals.
Some ways to improve reflux and heartburn are to identify which foods trigger your reflex (they’re different for everyone), eat small meals more frequently, sit up straight when eating, don’t eat right before going to bed (give it 1-2 hours), elevate your torso when you go to bed, and don’t drink a lot of fluids with meals. Check with your midwife or doctor before taking any antacids as they may not be safe for pregnancy.
Nausea
Nausea is a common experience throughout pregnancy, but thankfully it’s often limited to the first trimester. Nausea can be alleviated by eating small meals, not skipping meals, eating bland food or sucking ice. Some people find it helpful to eat something bland like crackers or plain biscuits before getting out of bed in the morning. If your nausea is severe, talk to your midwife or doctor.
Gut Health in Pregnancy
A mother’s gut health in pregnancy, birth, and breastfeeding sets her baby’s gut health up for life, as beneficial bacteria is passed to the baby.
The best things to eat for gut health are high-fibre foods, antioxidant-containing foods, magnesium- and calcium-rich foods, and probiotics that support beneficial gut bacteria. These foods will all help with constipation too.
Food Safety
It’s important to pay attention to food safety guidelines when storing and reheating food in pregnancy, and there are some foods that it’s recommended to avoid. These include any raw meat, fish, eggs, or poultry, soft cheeses, soft-serve ice cream, pre-packaged salads and sandwiches, and unpasteurised dairy products.
You can find a full list of foods to avoid or eat with caution here: