Pregnant women and their nutrition intake

Pregnant women need more nutrients and a balanced diet to support the health of both the mother and the developing baby.

This section describes the nutrients and dietary requirements of pregnant women:

Essential nutrients:

Folic acid:

• Importance: Essential for the prevention of neural tube defects.
• Sources: green leafy vegetables, citrus fruits, pulses, fortified cereals.
• Supplements: Prenatal vitamins containing folic acid are generally recommended before and during pregnancy.

Iron:

• Importance: Promotes increased blood volume and prevents anemia.
• Sources: red meat, poultry, fish, lentils, spinach, fortified cereals.
• Supplementation: May be necessary during pregnancy as iron needs increase significantly.

Calcium:

• Importance: Essential for the development of the baby's bones and teeth.
• Sources: dairy products, fortified vegetable milks, tofu, leafy vegetables.
• Supplementation: if dietary intake is insufficient.

Vitamin D:

• Importance: Helps calcium absorption and bone health.
• Sources: sun exposure, oily fish, fortified milk, eggs.
• Supplementation: usually found in prenatal vitamins.

Omega-3 fatty acids (DHA):

• Importance: supports brain and eye development.
• Sources: oily fish (e.g. salmon and sardines), flaxseed, chia seeds, walnuts.
• Supplementation: Fish oil supplements may be considered if dietary intake is low.

Protein:

• Importance: Essential for the growth of fetal tissues, including the brain, and increases blood flow.
• Sources: red meat, poultry, fish, eggs, dairy products, legumes, nuts and seeds.

Iodine: 

• Importance: Essential for thyroid function and brain development.
• Sources: iodized salt, dairy products, fish and seafood, eggs.

Vitamins B6 and B12:

• Importance: B6 helps with morning sickness, B12 supports nerve function and red blood cell production.
• Sources: B6 - poultry, fish, bananas, potatoes; B12 - meat, dairy products, fortified cereals.

Dietary considerations:

• Hydration: drink enough fluids to support increased blood volume and amniotic fluid levels.
• Balanced diet: include a variety of foods from all food groups to provide a wide range of nutrients.

Avoid certain foods: avoid foods that pose a risk of food poisoning or contain toxic substances:

• Raw or undercooked meat, poultry and fish.
• Unpasteurized dairy products and fruit juices.
• Some fish high in mercury (shark, swordfish, mackerel, tilefish).
• Deli meats and hot dogs should not be cooked until steaming.

Eat small, frequent meals: Eating smaller, more frequent meals can help reduce nausea and maintain energy levels.
Limit caffeine: Limit caffeine intake to fewer than 200 mg (12 oz) cups per day.
Healthy snacks: choose nutritious snacks such as fruit, vegetables, yogurt and nuts.

Consult a health professional:

• Pregnant women should consult their doctor or registered dietitian to ensure they are getting the right nutrients through a meal plan that meets their individual needs. Regular prenatal check-ups can help monitor nutritional status and make any necessary adjustments.