Pregnancy Nutrition

  Congratulations on your pregnancy! What an exciting and memorable journey you are embarking on! Your mind is already swirling with thoughts of names, birth plans, doctors, room decor, registering and so on. Nutrition during your pregnancy may very well get pushed to the bottom of the list because, let’s be honest, it’s not nearly as fun as some of the other stuff. Proper nutrition during your pregnancy is not only essential to your baby's development, though, but also your continued health.

     Perhaps you’re thinking you already eat “pretty good” or eat a wide variety of foods, so why do things need to change now that you are pregnant? Well for starters, you may hear people say you can eat for two, but this is actually a myth! The reality is you only need approximately 300 extra calories per day, so you need to make the most of those extra calories! Beefing up your fresh fruits, veggies and lean proteins will be a great way to make up those extra calories, while providing good nutrition for your growing baby. Some other nutrients you will need more of during pregnancy:

*Folic acid: Important for preventing birth defects and can also be found in citrus fruits, leafy green veggies and beans. You can also find folic acid in some fortified foods such as cereals and breads.

*Iron: Because the volume of blood increases during pregnancy, so does the amount of iron your body needs. You need approximately two times as much iron when you are pregnant than before. Though your prenatal vitamin will have iron in it, your doctor may decide it isn’t enough for you and ask you to take an iron supplement. There are several foods that can help, too. Increase your intake of leafy greens, meat, chicken and seafood, as well as beans and nuts or foods that say they are fortified with iron.

*Calcium: Your baby needs calcium to develop strong bones and muscles, and if you don’t get enough, your body will take it from you to give it to your baby! This can lead to problems like osteoporosis later in life, so look for foods high in calcium like cheese, yogurt, edamame, almonds and kale.

*Vitamin D: According to WhatToExpect.com, “Vitamin D plays an equally important role (as calcium), as it’s what enables your body to absorb and hold onto that calcium and other minerals you and your developing baby need.” Eggs, salmon and products that are fortified with Vitamin D can help you get the amount you need, although you may still be asked to supplement too.

*DHA: An omega-3 fatty acid, also known as docosahexaenoic acid, DHA is crucial for the development of your baby’s eyes and brain. Fatty seafood such as salmon, lobster, trout and shrimp are all great ways to boost your DHA intake, although beware of seafood like mackerel or swordfish, which contains high levels of mercury. Additionally, you can look for foods fortified with DHA.

*Water: Aids in digestion and helps nutrients circulate around your body, as well as helps form the amniotic fluid around the baby. Shawnee mom of three Alex Raine says, “Make sure to have a system for keeping track of how much water you are drinking, otherwise you won’t drink enough. Use an app, keep notes, get a marked drinking vessel … whatever it is … track it!”

     Snacking can be an important way to help you achieve all these nutritional goals, and bonus, it may also help with nausea! Plan to always carry healthy, nutritious snacks with you throughout your pregnancy. Some great items are fresh fruit paired with string cheese, fresh veggies with hummus, DIY trail mix, fresh fruit mixed with yogurt, cottage cheese with cucumber and tomato, avocado on toast, or unsweetened applesauce with a handful of nuts.

     You might be feeling concerned about how to meet the nutritional needs necessary for your developing baby if you have certain dietary restrictions yourself, such as gluten or dairy. Abigail Mott, Overland Park mom of two, shares her experience. “I was diagnosed with celiac disease two years before we had our baby. I worried about my own long-term health concerns if I couldn’t maintain a strict gluten free diet, and then had new mom worries whether my choices were safe for my baby too,” she says. “My two saving graces were fruits and veggies, and using my resources. Meal prep was game changing for me. Having those healthy snacks ready to eat when the hunger strikes was imperative to not deviating from my gluten free lifestyle. I spent an hour or two a week prepping snacks and meals … my fridge looked so full and beautiful! I also tapped into my resources—local and free dietitians, social media groups and pages, and support groups on how to use ingredients in a new way to avoid burnout.”

      Don’t be surprised if your doctor or midwife wants you to take additional supplements in addition to your prenatal vitamins, but bear in mind this doesn’t excuse you from continuing to eat a healthy, balanced diet! It may feel like just one more thing to remember, but giving your baby the absolute best start in life is something we all can get behind!

Helpful Tips:

*Being hungry is okay! But make what you eat matter!

*When people ask what they can bring after the baby comes, tell them something that includes fruits and vegetables. Don’t discount asking for snacks instead of meals either.

*Hone in on what you are craving and make sure you have it in the house. Don’t be afraid to submit to a craving ... you are growing a human! You deserve a treat. Let yourself have a bit of what you want for some healthy indulgence so you don’t go overboard.

*If you have what you want easily accessible, you will be able to save time and extra calories from going out to pick things up.

Julie Collett writes from her house in Overland Park and finds some of these tips helpful now, even though she isn’t pregnant!

As always, please consult your healthcare provider with any questions or concerns.