When it comes to guidance regarding what we should be eating for a healthy pregnancy and optimal fetal development, we are left a bit lacking. It is sometimes difficult to get a clear answer from our birth providers regarding what we should be eating, and how much, through the various stages of pregnancy.
“Eat a well-balanced diet.” What? That’s it? No other guidance? Let’s break it down in a simple way; focusing on the three main macronutrients necessary for a healthy pregnancy and fetal development.
Fats: Fats are essential for the development of your baby’s nervous system, brain health, and are the building blocks for reproductive hormones. This is why adequate body fat is important for your fertility and ability to conceive.
Good sources include avocados, avocado oil, coconut oil, olives, olive oil, MCT oil, eggs, fish, oysters (also a great source of vitamin B12), nuts and seeds. Try to minimize fried foods and trans fats (these will be listed on the nutrition label).
Protein: Protein builds muscle, provides essential amino acids and long-term energy for you, aids in digestion, and helps to regulate your blood glucose levels.
Calculate your needs: Multiple your body weight in pounds x 0.8 (the resulting number is how many grams of protein you should shoot for each day when not pregnant. Protein needs increase in pregnancy (you are growing a whole new human after all) so to calculate increased needs, multiply your body weight in pounds by 1.22
Example. You weight 150 pounds. Pre-pregnancy, a good protein goal would be 120 grams protein per day (150 x 0.8). Once you become pregnant, your needs would increase to up to 180 grams per day (150 x 1.22)!
Eggs, meat, fish, bone broth, lentils, nuts and seeds are all good sources of protein as well as healthy fats. Choosing grass-fed/finished and ethically sourced meats and seafood can provide additional health benefits. Protein powders and bars can also be used if you are finding it challenging to consuming adequate amounts of protein each day or if you need convenient sources due to travel, scheduling, etc. By primarily focusing on your protein intake each day, you are very likely going to meet your fat and carbohydrate requirements easily as well.
Carbohydrates: Carbs aren’t the bad guy they’ve been made out to be. They are DNA building blocks and source of fast acting/short-term energy.
Try to prioritize lower glycemic index fruits such as apples, citrus, and berries, non-starchy vegetables such as broccoli, cauliflower, and greens, sweet potatoes, lower glycemic index grains like whole wheat bread, brown rice, and quinoa. Lentils, beans, and chickpeas are also a lower glycemic index option that also provide some protein. Try to minimize processed carbohydrates such as baked goods, pastas, and pre-packaged snack foods as these tend to have many food additives and elevate your blood sugar more rapidly.
A quality pre-natal vitamin and supplementation can fill in some of the gaps in your nutrition if you experience food aversions during pregnancy, if you have multiple food allergies or sensitivities, or if you avoid certain foods for ethical or cultural reasons. If you need suggestions, ask us the next time you are in the office for specific recommendations to support your body and you baby.
