Pregnancy nutrition: meeting needs can be done in more ways than one
When you glance at social media these days in relation to pregnancy nutrition a few things pop up. One is protein, protein, protein! We are absolutely obsessed with protein!!! I’ll add here, “yes” protein needs DO increase during pregnancy and there are many benefits to eating it. However, there is more to it than simply inhaling a basket of chicken nuggets and string cheese. OK…I kid…pun intended, that was an extreme example but I hope it brings my point home. Often our food choices are based on convenience, habit and cultural dishes. Most pregnant women and pregnant people do best when they have a flexible approach to eating with an emphasis on meeting nutritional needs. It’s okay to do so, while staying within their own tastes. So let’s explore!
So what does the research suggest helps when it comes to having a healthy pregnancy and reducing complications in pregnancy?
A diet rich in whole foods that includes adequate amounts of hydration, minerals, amino acids, proteins, fats, electrolytes and micronutrients. Additionally, minimizing sugars (especially processed sugars), process meats, white flour and white rice whenever possible. This can be done in a variety of ways. My own midwifery clients have healthy pregnancies while meeting said needs AND while following a number of eating styles from VEGAN to PALEO, from traditional to low carb to high complex carb diets. We work together to find a balance of nutrients while honoring their preferences.
Lets start by taking a look at some overarching positive research! The Mediterranean diet is a great starting place for anyone who is unsure of what to include for balance pregnancy nutrition. The evidence keeps rolling in, in favor of this way of eating and shows great benefits.
“The dietary pattern followed during pregnancy, specifically healthy dietary patterns such as the Mediterranean diet, is a key factor in the mother’s and the offspring’s health. Pregnant women dietary intake is not enough to cover the micronutrient requirements of pregnancy, and higher adherence to the Mediterranean diet may improve dietary quality and nutritional density.” (Castro-Barquero et al., 2023)
Additionally according to a large 2019 systematic review: “Maternal dietary patterns which reflect the (Mediterranean Diet) showed consistent associations with a lower risk for allergic disease in children, appropriate infant birthweight, and lower risk of pre-eclampsia and preterm birth.” (Amati et al.)
Whether you like to eat lots of animal foods, you really hit the produce aisle hard or you are an avid gardener, it is important to minimize pesticide exposure. Pesticide and insecticide exposure is associated with a lot of negative outcomes for pregnancy (I will spare you the list but you can click here to read more). Aim for grass-fed meats, pasture raised eggs, organic milks, organic produce or consult the annual dirty dozen and clean 15 to reduce pregnancy exposure.
What about plant based diets? There are actually some benefits. For example, a 2009 study of 23,423 first time birth parents done in Norway looked at dietary patterns and pre-eclampsia risk. They concluded that “a dietary pattern characterized by high intake of vegetables, plant foods, and vegetable oils decreases the risk of preeclampsia, whereas a dietary pattern characterized by high consumption of processed meat, sweet drinks, and salty snacks increases the risk.” (Brantsaeter et al.) This result was essentially replicated by a recent study done 2022 in China - you can click here to read about it.
Taking it a step further. What about vegan diets? According to a 2019 panel review of the available data and literature, “A completely plant-based diet is suitable during pregnancy, lactation, infancy, and childhood, provided that it is well-planned. Balanced vegan diets meet energy requirements on a wide variety of plant foods and pay attention to some nutrients that may be critical, such as protein, fiber, omega-3 fatty acids, iron, zinc, iodine, calcium, vitamin D, and vitamin B12.” (Baroni et al., 2019) The key being that vegan diets take planning and can be healthy when done with a proactive approach to avoiding deficiencies.
There is so much up to date research available now and I will spare you from more. Suffice it to say that there are many ways to eat healthfully during pregnancy. The components that most research available seem to agree on is the inclusion of whole foods, fruits, vegetable and unprocessed protein sources.
Overview of My Pregnancy and Postpartum Nutrition Recommendations are:
Expect to increase your calorie intake by about 500 calories per day. This can be easily done by adding a snack or two to your daily routine. Individual needs may vary.
Eat a Rainbow of vegetables and fruit - aim for 5-10 servings per day combined with a focus on vegetables. Vegetables are mineral and micronutrient powerhouses.
Aim to include 70 to 100 grams of protein daily. Another way to think of this - Aim for eating a protein with each meal and snack. Protein helps keep fluid retention at bay while giving your body plenty of building blocks for tissue and blood building.
Adequate Mineral intake including trace minerals can stave off many complications of pregnancy and postpartum. Try drinking pregnancy friendly teas daily and make sure you include Sea Salt in your meals (salt to taste).
Drink 2 to 3 liters of liquid daily, including water, fresh juices, broths, milk and herbal tea.
Eat foods that look, smell and taste good to you! During pregnancy individuals may develop food aversions to naturally avoid toxins and cravings to naturally meet nutritional needs.