Pregnancy is a transformative journey where we can experience profound physical, emotional, and physiological changes. During this time, maternal nutrition and lifestyle choices play a crucial role in supporting the health and development of both mother and child. Optimal nutrition provides essential nutrients necessary for foetal growth and development, while lifestyle factors contribute to maternal well-being and pregnancy outcomes. With that being said, the key to keeping well whilst pregnant is listening to your body. Below are some key nutrients to try and incorporate where you can, and also some suggestions over lifestyle activities. If you find your appetite has changed, or due to the physical changes you aren’t able to take part in the movement suggested, please don’t worry. We are all individuals and how we feel during pregnancy is individual to us. If you are struggling with sickness or not being able to eat a variety of food, speak to your GP or healthcare practitioner about taking a pregnancy multivitamin and mineral instead. The most important thing during this phase of life is to listen to your body.
Nutritional Needs During Pregnancy:
Pregnancy places increased demands on the body, necessitating higher intake of certain nutrients to support health and development. A balanced diet rich in essential nutrients is essential for meeting these increased requirements. Here are some key nutrients and the food groups you can find them in:
Folic Acid/Folate:
Folic acid, or its natural form folate, is important in supporting brain and spinal cord development in the baby. Adequate intake of folic acid before conception and during early pregnancy can also be beneficial.
Food sources of folate:
- Leafy greens: Spinach, kale, collard greens
- Legumes: Lentils, chickpeas, black beans
- Citrus fruits: Oranges, grapefruits
- Avocado
- Fortified grains and cereals
Iron:
Iron is essential for the production of red blood cells and oxygen transport, which becomes particularly important during pregnancy to support the increased blood volume and fetal development. Iron deficiency during pregnancy can lead to anaemia and fatigue during pregnancy, leading you to potentially feel more run down. Eating good food sources of iron can help, but if you feel you might be anaemic, simply speak to your GP about getting your iron or ferritin levels tested.
Food sources of iron:
- Red meat: Beef, lamb, pork
- Poultry: Chicken, turkey
- Fish: Salmon, tuna, sardines
- Beans and lentils
- Dark leafy greens: Spinach, kale, swiss chard
- Fortified cereals and breads
- Nuts and seeds: Pumpkin seeds, sesame seeds, almonds
Calcium:
Calcium is essential for the development of the baby’s bones and teeth, as well as for maintaining maternal bone health.
Food sources of calcium:
- Dairy products: Milk, yogurt, cheese
- Leafy greens: Kale, broccoli, collard greens
- Fortified plant-based milks (e.g., almond milk, soy milk)
- Tofu
- Sardines with bones
Omega-3 Fatty Acids:
Again, another great nutrient for both mother and baby during pregnancy.
Food sources of omega-3 fatty acids:
- Fatty fish: Salmon, mackerel, trout, sardines
- Flaxseeds and flaxseed oil
- Chia seeds
- Walnuts
- Hemp seeds
- Soybeans
Protein:
Protein is essential for foetal growth and development, as well as for supporting maternal tissue repair and maintaining muscle mass.
Food sources of protein:
- Lean meats: Chicken, turkey, lean beef
- Fish: Salmon, tuna, cod
- Eggs
- Dairy products: Greek yogurt, cottage cheese
- Legumes: Lentils, chickpeas, black beans
- Nuts and seeds: Almonds, peanuts, sunflower seeds
Vitamin D:
Vitamin D is necessary for calcium absorption and bone health, making it crucial during pregnancy to support foetal skeletal development.
Food sources of vitamin D:
- Fatty fish: Salmon, mackerel, tuna
- Fortified dairy products: Milk, yogurt, cheese
- Fortified plant-based milks
- Egg yolks
- Cod liver oil
Lifestyle Factors During Pregnancy:
In addition to nutritional intake, lifestyle factors also significantly impact maternal health and pregnancy. Adopting healthy habits and practices can optimize maternal well-being and promote a healthy pregnancy.
Regular Exercise
Regular physical activity during pregnancy offers numerous benefits, including improved mood, reduced risk of gestational diabetes and preeclampsia, and easier labour and delivery. Low-impact activities such as walking, swimming, and prenatal yoga are generally safe and effective for pregnant women.
Adequate Hydration
Staying hydrated is essential during pregnancy to support maternal circulation, amniotic fluid levels, and nutrient transport to the baby. Pregnant women should aim to drink plenty of water throughout the day and limit caffeine intake to ensure adequate hydration.
Sufficient Sleep
Getting enough restorative sleep is crucial during pregnancy to support maternal energy levels, immune function, and overall well-being. Pregnant women should prioritise sleep hygiene practices such as maintaining a regular sleep schedule, creating a comfortable sleep environment, and practicing relaxation techniques before bedtime. Not always easy as pregnancy progresses and things become more uncomfortable however!
Stress Management
Practicing stress management techniques such as mindfulness, meditation, deep breathing exercises, and prenatal yoga can help pregnant women relax and reduce anxiety.