Eating for 2?
Guest Blog by Kathy Brown RDN, LDN
Nutrition during pregnancy
Have you heard the saying “you’re eating for two”? This is both a common phrase and a common “excuse” used by many pregnant women to go all out on every craving they have. While pregnancy cravings and food aversions are very real and very common during pregnancy, having a balanced diet before and during pregnancy (or as balanced as possible) can help make the cravings feel a little more manageable.
A quick note: While I will be discussing calories in this article, know that it is not mandatory to count calories. If you are hungry, eat, even if you just finished a meal 30 minutes ago (trust me, we’ve all been there)! Your body is wise, and learning to listen to its cues is one of the most valuable lessons you can learn.
First Trimester
During the first trimester, calorie needs do not significantly change, while nutrient needs are at the highest. While this is the most common time for nausea, it is also one of the most important times to eat a variety of colorful plant foods (plus a prenatal multivitamin). This will ensure you are getting all the vitamins and minerals you and baby need.
A note on nausea/morning sickness:
If you are feeling nauseous, try to stick with bland foods like white rice, crackers, or dry toast. Eating small, frequent meals can help reduce nausea as well. Most importantly, eat the most nutritious foods during the times that you are not nauseous as this will make the eating experience more enjoyable.
Salad with chickpeas pickled onions and quinoa
Let’s take a look at some of the most important nutrients during the first trimester.
Folate: Folate is the most critical nutrient during the first trimester because it can help reduce risk of potential birth defects. Some of the best sources of folate include beans, green leafy vegetables, and oranges!
Protein and iron: Foods rich in protein and iron are important during all trimesters because of the extra blood supply mom is creating! Beans and lentils are excellent options because of their high nutrition profile (hello folate and B-vitamins!) and fiber content. These plant based protein sources are also good sources of iron, just be sure to add a squeeze of lemon or some fresh tomatoes for a dose of vitamin C. Vitamin C helps the body to absorb the iron that is found in plants.
If you do eat animal products, be sure to lean towards fish and fowl (chicken/turkey) while limiting processed deli meats, raw fish, soft cheeses, undercooked meats, raw/runny eggs, unpasteurized dairy products, and organ meat.
As for fish, high concentrations of mercury can be found in some of the larger fish and it is best to avoid these. Some of the most common high mercury fish include: tuna, swordfish, king mackerel, marlin, and orange roughy. The safest fish (many of which also happen to be high in Omega-3 fatty acids which are great for brain development) include salmon, anchovies, cod, flounder, haddock, tilapia, and freshwater trout. Here’s a great resource for choosing the most sustainable fish: https://www.seafoodwatch.org/
Fiber: Start focusing on fiber and drinking enough water now. Slowly increasing the amount of fiber you consume can help reduce constipation, gas, and intestinal discomfort throughout your pregnancy. As you increase fiber, be sure to also slowly increase the amount of water you drink as well. Slow and steady is they key - too much fiber at once can have the same consequences as not enough fiber!
Other nutrients to keep in mind and where you can find them in food
Zinc - found in beans/lentils, tofu, and nuts/seeds especially walnuts and pumpkin seeds
Calcium - other than dairy products, calcium is also found in dark green vegetables, sesame seeds, tahini, and dried fruit like apricots.
Vitamin D - the sunshine vitamin! If you do not have access to the sunshine (you work inside or it is winter during your pregnancy), a supplement will most likely be needed. Talk to your doctor about checking your vitamin D levels and if you need to supplement
Vitamin B12- this is another vitamin that should be checked by your doctor. Whether you are a vegetarian or not, many people are low in vitamin B12 because it is actually produced by the good bacteria in your digestive system!
Choline- this nutrient important for brain and tissue development. It can be found in cruciferous vegetables like broccoli, kale, and cabbage, tofu and other beans, quinoa, mushrooms, potatoes, and peanuts
Omega-3 Fatty Acids - another important nutrient for brain development! The most bioavailable sources are from fatty fish (see resources above), but plant based sources include nuts and seeds like flax, chia, and walnuts.
Like many aspects of being a parent, the most important thing is to try your best and give yourself time and grace. There is no such thing as a perfect diet, simply focus on doing the best you can as often as you can.
“Protein is the main macronutrient to keep in mind during the second and third trimesters because this is the time of major growth for both baby and mom. ”
Second and third trimesters:
Baby and belly are now starting to grow at a quicker pace so calorie needs will start to increase during the second and third trimesters, roughly to the equivalent of a hearty snack or light meal (roughly 350 to 450 calories). This amount, however, will vary based on each mother’s individual metabolism and activity level. Hopefully, nausea is starting to subside but food aversions or cravings might still linger. Keep up all the great work you started during your first trimester by taking a prenatal supplement and eating regular meals and snacks.
Protein is the main macronutrient to keep in mind during the second and third trimesters because this is the time of major growth for both baby and mom. Protein needs are increased by an estimated 50%, so this would simply mean adding an extra serving or two of protein rich foods to your day. This could be as simple as adding a handful of nuts to your snack, adding an extra scoop of beans to a salad, using bean-based pastas instead of wheat-based, or adding a few extra strips of chicken or fish to a meal. If you can, aim for food sources of protein instead of relying on protein powders. If you are struggling to eat enough or smoothies just sound more appealing than meals, look for a high quality protein powder without a lot of additives.
Disclaimer: This article is written by a Registered Dietitian and is a guideline for prenatal and postpartum nutrition based on current research. There are many variations of nutrition needs during pregnancy and during the initial healing period after birth, so please check with your doctor before making any changes to your diet.
Kathy Brown is a Registered Dietician and a Licensed Dietician. She is also a Yoga Teacher and a 4TFM instructor. She lives in Palatine, Illinois with her daughter and husband. You can check out Kathy’s 4TFM classes here.