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.
