Pregnancy is a special time during a woman’s life when her nutritional needs increase to support the growth and development of her baby.
It’s important to focus on the quality of your dietary intake rather than simply ‘eating more.’
In this blog, we’ll explore the benefits of good nutrition during pregnancy, discuss the factors that may affect your food experiences, and highlight the role of prenatal supplements.
So, let’s begin!
Quality Over Quantity:
During pregnancy, your energy and calorie needs increase by 15% to 25%.
However, it’s the quality of the food you eat that matters the most!
It’s important to aim for a variety of nutrient-rich foods to meet your increased nutritional needs and support your baby’s growth and development while maintaining a healthy weight.
The nutrition guide included in our Transform Pregnancy Program supports a Mediterranean diet that includes:
- A wide variety of vegetables, especially leafy greens, broccoli, and asparagus for folate.
- Colourful fruit for vitamins, minerals, and fibre.
- Protein from a variety of sources such as lean red meat, chicken, fish, eggs, legumes, and tofu for baby and maternal growth.
- Milk, cheese, and yoghurt for calcium.
- Whole-grain foods such as rice, grainy bread, and cereals for energy.
- Healthy fats from extra-virgin olive oil, avocado, and nuts and seeds for healthy cell development.
Embracing Weight Gain:
Let’s talk about weight gain…
Weight gain is a natural and necessary part of pregnancy.
Your body shape will change as it accommodates the growth of your little bundle of joy inside of you!
Regular exercise can help maintain lean muscle and strength during pregnancy and the postnatal period, promoting your overall physical and mental well-being.
Morning Sickness and Food Aversions:
Nausea and vomiting, commonly known as morning sickness, can affect your dietary choices.
If certain foods make you feel unwell, try opting for bland, dry, or cold foods.
Remember to stay hydrated and consult your healthcare provider for guidance.
As symptoms often improve after the first trimester, you can revisit a more varied diet later on.
If you have any questions regarding nutrition during your pregnancy, be sure to ask our amazing dietician Liz in our Transform Together Facebook group!
Coping with Constipation:
Constipation is a common issue seen during pregnancy.
Fun, we know…
To alleviate this discomfort, ensure you are having an adequate intake of fibre, stay hydrated, and try natural remedies like pear juice, prunes, or kiwi fruits.
Remember to consult with your healthcare provider for additional support if needed.
Managing Heartburn and Reflux:
Heartburn and reflux can be a real pain!
In order to alleviate symptoms, consider dietary changes such as:
- Avoiding spicy foods.
- Refraining from bending or lying down after meals.
- Reducing your intake of high-fat foods.
If symptoms do continue to occur, please contact your healthcare provider.
Honouring Food Cravings:
Food cravings are common during pregnancy and while it is important to maintain a balanced diet, honouring your cravings occasionally can bring satisfaction.
We just suggest you incorporate nutritious choices throughout the rest of your day after indulging in your cravings.
Feeling Full Quickly:
As you move into the later stages of pregnancy, you may feel full quickly due to the expanding uterus.
To ensure adequate nutrition, opt for smaller, more frequent snacks throughout the day.
Be sure to include:
- Protein-rich options like boiled eggs or cottage cheese.
- Fruits and veggies for essential vitamins and minerals.
- Nutrient-dense smoothies can also be a convenient option.
The Role of Prenatal Supplements:
Prenatal supplements play a crucial role in boosting your nutrient intake, especially if your diet is limited due to nausea or vomiting.
Folic acid and iodine are essential supplements for all pregnant women, while choline supports healthy brain development in babies!
Please consult with your medical provider or pharmacist to determine what the right prenatal supplement will be for you.
This is such a special and beautiful time in your life, you are growing a perfect little human inside of you!
Maintaining a healthy and varied diet during pregnancy is crucial for the well-being of both you and your bub.
Remember to focus on the quality of your food choices, listen to your body’s needs, and consider prenatal supplements to support your baby’s development.
Each pregnancy journey is different and unique, so be sure to consult with your healthcare provider for personalised guidance on nutrition and dietary needs.
We are so blessed to have had you put your trust in us on your pregnancy journey, if you need anything at all, please don’t hesitate to reach out to our team of experts at firstname.lastname@example.org
or in our Transform Together Facebook Community group.
Written by Community Manager & Marketing Assistant, Courtney Moane.