Fueling the Growth: The Six most important nutrients during Pregnancy.

PregnancyHealthy Food
Written By Malou Anna

During pregnancy, it is crucial to prioritize the intake of essential nutrients to ensure the healthy development of both mother and baby. When it comes to nourishing yourself and your growing baby, there are six key nutrients that play an important role in supporting your pregnancy.

Good Food for a healthy moms and babies includes protein, omega 3 fatty acids, folate, iron, iodine and vitamin D.

In this article we will cover, what these nutrients are, how much and why you need them and where you can get them from. We will talk about:

Each of these nutrients contributes to the overall well-being of both mother and baby, providing a solid foundation for optimal growth and development. While some nutrients, such as folate need to be taken in higher amounts during pregnancy, others, such as Omega 3 fatty acids are often deficient in western diet but extremely important during pregnancy and beyond.

“Don’t get too hung up on these numbers. This article is not meant for you to get out your calculator and start taking daily notes. It is meant to be an inspiration for a well balanced diet that will positively support your pregnancy and the time afterwards and give you some insight on how our body works and why certain nutrients are so important especially during such a unique time in life”

1 - Protein: Power nutrient for mom and baby.

Protein is an essential nutrient for building and retaining muscles. It is also important for your hormonal and nervous system. Some proteins can be build by our body, others need to be consumed which is why it is important to eat a variety of foods. Protein is great to keep hunger pangs under control and gets digested slower than simple carbohydrates which is why it keeps us full for a longer period of time.

How much protein do you need?

A woman between 18-60 years old needs about 0.8-1 gram per kg body weight daily. So, if you weigh 60 kg you should eat around 48-60 grams of protein each day. If you are vegetarian or vegan, you should aim for the higher number.

Once you are pregnant or you are breastfeeding you will need more protein and should aim for 1-1.2 grams per kg body weight.

Where do you get protein from?

We get protein from either animal products or from plants. Our body can use animal sourced protein easier than plant based proteins. If you are eating meats, fish and animal products on a regular basis you probably receive enough protein. The problem is, by focusing only on animal sourced protein you are also eating a lot of mono saturated fats while lacking other important nutrients from plants. This is why it is suggested to consume 1/3 of your daily protein from animals and 2/3 from plants.

Here are some ideas for snacks or parts of a meal that add extra protein to your diet:

  • 100 gr Roasted chickpea & nut snack box (around 20 gr protein)

  • 150 gr unshelled Edamame, steamed and salted (16 gr protein)

  • 150 gr Falafel or bean burgers  (19 gr protein)

  • 50 gr Wholegrain crackers with 100 gr hummus (15 gr protein)

  • Choose kale, spinach or arugula (around 3 gr per 100 gr) over romaine lettuce (1 gr per 100 gr)

  • Choose Quinoa (16 gr per 100 gr) or buckwheat (13 gr per 100 gr) instead of rice (3 gr per 100 gr)

  • Opt for whole grains (try half wholegrain and half white if its too weird tasting)

  • 100 gr of skyr or greek jogurt with 20 gr walnuts and 50 grams oats (19 grams protein)

Omega-3 Fatty Acids: Supporting Brain Development

Omega 3 fatty acids are in fish, algea, flax and hemp seeds as well as walnuts.

What are Omega 3 fatty acids and where do you get them from?

Omega-3 fatty acids, particularly DHA (docosahexaenoic acid), are essential for the development of your baby's brain and eyes. DHA, which is found in fatty fish or algae, can be made from ALA (alpha linolenic acid), another Omega 3, which is essential since our body can not produce it. This is an important fact for people who are not eating fish or/ and are vegetarian or vegan. ALA can be found in walnuts, flax, chia and hemp seeds.

Incorporating foods rich in omega-3 fatty acids, such as fatty fish (salmon, sardines), flax or hemp seeds, and walnuts, into your diet can help support your baby's neurological development and promote a healthy pregnancy.

Why are Omega 3 fatty acids so important?

The western diet is generally low on Omega 3 fatty acids and high in Omega 6. The ratio should be around 1:4 but for most of us is closer to 1:20. And while all fatty acids are important the imbalance of Omega 3 and Omega 6 leads to silent inflammation, mood disorders and gut problems.

So, while incorporating foods rich in Omega 3 fatty acids is vital during pregnancy, this often overlooked nutrient is important to include in our general diet.

Examples to add Omega 3’s in your daily diet:

  • A handful of fresh walnuts instead of (or with) a chocolate bar.

  • 2 -3 times of fatty fish a week (50/100 grams are enough)

  • 1 teaspoon of fresh flax seed oil with your morning smoothie or granola (it will get rancid quickly so keep it in your freezer or fridge and use quickly)

  • 1 tbsp of hemp seeds mixed in your smoothie or on top of your toast, salad, bowl, etc.

  • Use canola oil in cooking instead of sunflower, vegetable or grapeseed oil.

  • Reduce your intake of Omega 6 rich foods (sunflower oil, cottonseed oil, high processed foods).

3 - Folate or Folic Acid: Preventing Neural Tube Defects.

Folate rich foods dark greens, nuts, avocado

Folate rich foods for a healthy pregnancy include avocado, dark leafy greens, nuts, avocados and citrus.

If you are pregnant, it might be the first time you heard about folate and probably started to take supplements recommended by your doctor. In the 1980s it was discovered that pregnant women who take an extra amount of folate have a much lower rate of the birth defect called spina bifida. By 1993 many countries suggested folic acid supplements for woman who want to become or are pregnant and added it to fortify certain foods such as flour and cereal.

What is folate and why is it so important?

Folate (naturally occurring in foods), or folic acid (synthetic version), is a B vitamin - B9 to be specific - that plays a vital role in preventing neural tube defects in babies, such as spina bifida. It is recommended to consume folate-rich foods like leafy greens, citrus fruits, and fortified grains. Additionally, taking a prenatal vitamin containing folic acid is crucial during pregnancy to ensure you meet the recommended daily intake.

How much folate do you need?

Especially during pregnancy the recommend amount of 600 micrograms of folate is hard to cover through food only. But it is important to consume enough especially in the first trimester, even better while you are planning to get pregnant (because it takes a while to find out you are actually pregnant and these very early days of baby’s development are really important). This is why it is recommended to supplemented folate as early as possible during pregnancy. Otherwise a healthy diet is enough.

“Don’t freak out if you haven’t taken any supplements early on because pregnancy just happened. Generally a well balanced diet with the addition of fortified foods is enough to protect your baby. Once you know you are pregnant start with your supplementation for as long as your pregnancy lasts.”

Folate rich foods ideas?

  • Folate is heat sensitive so eat lots of raw greens and nuts!

  • Dark greens: 100 gr kale (170 mcg) or spinach (191 gr)

  • Nuts and seeds 100 gr Walnut (80 mcg) or sunflower seeds (250 mcg)

  • Fortified foods (flour, certain cereals but be careful, those are often loaded with sugar and salt)

  • Avocado 1/2 avocado (80 mcg)

  • Citrus fruit (ca. 50 mcg per orange)

4 - Iron: Boosting Blood Oxygen Levels

Iron rich foods help prevent anemia and support the production of blood during pregnancy.

What is Iron?

Iron is essential for the production of red blood cells, which transport oxygen throughout the body. During pregnancy, your blood volume increases, and iron requirements rise to support both you and your baby. An iron rich diet will prevent iron deficiency anemia and ensure your baby receives adequate oxygen for growth.

How much iron do you need?

Menstruating women need about 15 mg daily while pregnant and breastfeeding women need 27 mg on a daily base.

Most pregnant women have trouble getting iron from food alone which is why it is recommended to take a prenantal supplement with 16-20 mg of iron daily. While blood levels don’t change in the first trimester, the body will produce a lot starting in the 2nd trimester. About 25% of iron intake should come through food sources.

Why is iron important?

Iron deficiency is very common in women due to regular periods and the loss of blood. Unspecific symptoms such as being tired or weak could be a symptom for anemia. An iron rich diet is not only important during pregnancy but vital after giving birth when you will loose a lot of blood again and need to replenish your body. While you are breastfeeding and before your period starts again, your body has time to recover from the strains of having a baby. Sufficient iron in your diet ensures that your body will balance back to normal levels.

How to add extra iron into your diet:

  • Take your plant based iron source with vitamin C. This helps the body to absorb it easier

  • Avoid plant based iron with calcium rich foods and coffee since these inhibit resorption into your body.

  • Lean meats 100 gr beef (ca. 3 mg)

  • Fortified cereal and bread

  • Dark greens 100 gr kale (2 mg), spinach (2.7 mg),

  • Seeds and nuts, 100 gr pumpkin seeds (8 mg),

  • Dried fruit, 100 gr apricots (6mg)

Vitamin D: Enhancing Calcium Absorption

Vitamin D, also called the sunshine vitamin. 80% of our need is covered by the sun.

Vitamin D is crucial for the absorption of calcium, which is essential for the development of your baby's bones and teeth. It is also important for a functioning immune system.

What is Vitamin D?

Humans get around 80% of Vitamin D through UV-B radiation of the sun and 20% through food. With more and more indoor jobs, sunscreen and less frequent times in the sun due to skin cancer etc. most people don’t produce enough of this important vitamin anymore. Especially during the winter months, a supplementation might be a good idea, during pregnancy though it is vital to receive enough since your baby will take it from you.

How much Vitamin D do you need?

During pregnancy you don’t necessarily need more Vitamin D than usual but because it is important for your and your babies health, a supplementation of 400-600 mcg is suggested. The research around Vitamin D is still unclear so you might also read to take 1000-2000 mcg (f.e. Canadian Pediatric Association). Please talk to your doctor whether you need more Vitamin D than 400-600 mcg to prevent a possible hypervitaminosis D, which happens when you take too much of it.

“Be careful with taking too much vitamin D! Our body stores this fat-soluble vitamin which can (in very high amounts) lead to kidney damage. A maximum of 4000 microgram (which includes supplements, food and sunshine) is considered the upper limit. Anything over 600 mcg should be discussed with your doctor, especially during your pregnancy!”

Where can you get Vitamin D?

  • Get as much sunshine as possible (and safe) during the summer months. A daily dose of 20 minutes with naked arms and face when the sun stands high is generally enough to fill your storage.

  • Eat mushrooms, eggs (yolk) and fatty fish especially during the darker months.

  • Vitamin D is fortified in milk and other products (in Canada and US).

Iodine

Iodine is found in iodized salt, fish, mushrooms and milk.

During pregnancy the body needs more iodine to produce thyroid hormones for mom and baby. A lack of this mineral leads for example to neurological problems in the baby and hyperthyroidism or goiter in the mom. Deficiency is widespread around the world, depending on the natural availability of iodine. Canada has poor soils which is why iodized salt is available as a simple supplemental solution. Since a few years though deficiency is becoming a problem again due to the lack of iodized salt in highly processed food and little home cooking.

How much iodine do you need?

According to Health Canada pregnant women need about 260mcg daily, 280mcg when lactating compared to 180mcg during normal life. Since it is unclear how much is too much for a fetus it is suggested to not go any higher than recommended amounts. A daily maximum is 500mcg or 1100mcg depending on your source. Be aware what sources of iodine you consume. If you are for example taking a prenatal multivitamin supplement that contains iodine avoid eating too much iodized salt.

Where do you get iodine from?

  • Iodized salt (350mcg per teaspoon)

  • Salmon, cod (about 20mcg per 100 gr.)

  • Milk and milk products (did you know the iodine we get from milk is used as a cleaner for the cow teats? The cleaner the cow – the more iodine in your milk!) (13-45mcg per 100 ml)

  • Milk alternatives (13-45mcg per 100 ml)

  • Mushrooms

  • Algae, (since it is a natural product the dosage varies highly so be careful with those, you might either get too much or too little)

““Iodized salt is an easy way to cover your iodine needs during pregnancy. If you use it, add it to salads, dressings, or sprinkle it over your food, instead of pasta water, which will take iodine down the drain. Also, double check the salt you are using and try to avoid additives such as sugar (weird, right?) or calcium silicate, an anti-caking additive. Simply add some rice grains to your saltshaker to keep it lump free.”

Conclusion

Maintaining a balanced diet during pregnancy is key to providing your body with the necessary nutrients for optimal health. While it is important to focus on the key nutrients mentioned above, it is equally important to consume a variety of foods from different food groups. This will ensure you receive a wide range of vitamins, minerals, and other essential nutrients necessary for a healthy pregnancy.

I know this was a long article! I hope you found some valuable information here. If you have any comments or questions please let me know ! I can’t wait to hear from you.

References:


CTA: If you have any questions or concerns about your dietary needs during pregnancy, consult with a healthcare professional or a registered dietitian who specializes in prenatal nutrition. They can provide personalized guidance to ensure you and your baby receive the optimal nutrition for a healthy pregnancy. This blogpost is for informational purpose only and not meant for self diagnostic.

Achieving a balance of nutrients during pregnancy can be challenging, particularly if you have specific dietary restrictions or preferences. It is important to consult with a healthcare professional or a registered dietitian who specializes in prenatal nutrition. They can help tailor a meal plan that meets your unique needs, ensuring you receive the optimal amount of nutrients for a healthy pregnancy.

Your healthcare professional will take into account factors such as your age, weight, activity level, and any medical conditions you may have. They will guide you on the appropriate portion sizes and may recommend supplements if necessary. Regular check-ups will allow them to monitor your progress and make any necessary adjustments to your dietary plan.

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Malou Anna
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