Prenatal Nutrition for a Healthier Pregnancy
Properly nourishing yourself during pregnancy is one key to a healthy and happy journey for you and your growing baby. Prenatal nutrition is essential for you and your baby to stay healthy before, during, and after pregnancy.
A well-rounded diet helps manage weight gain, supports energy levels, and reduces the risk of pregnancy-related complications such as gestational diabetes and high blood pressure. Eating nutrient-rich foods will also give your baby essential nutrients for growth, including vital vitamins and minerals like folic acid, calcium, and iron, which support forming healthy bones, organs, and tissues.
Implementing a balanced diet can be challenging. We're here to provide the support and guidance you need to feel great, care for your body, and have a solid foundation for overall health and wellness. You can trust our expertise and never regret following a balanced diet and regular physical activity throughout pregnancy.
Let’s break down some of the basics. Below, we’ve compiled a quick guide to recommended nutritional servings, the nutrients your body needs, a sample single-day eating plan, and what to do when you’re not feeling your best.
7 Important Prenatal Nutrition Recommendations
1: Vegetables: Aim for 5-7 servings daily to provide essential vitamins and minerals.
2: Fruits: Try to consume 2-3 servings daily for natural sugars, fiber, and micronutrients.
3: Whole Grains: Choose whole grains like quinoa, brown rice, and oats while limiting refined flours.
4: Protein: Include lean meats, fish, eggs, beans, and nuts to support tissue development.
5: Calcium: Ensure adequate intake for bone health by consuming milk, cheese, yogurt, and leafy greens.
6: Healthy Fats: Opt for olive oil, nuts, and avocados while minimizing unhealthy fats.
7: Drinks and Hydration: Staying hydrated is crucial during pregnancy. Drink at least nine glasses of water daily, staying mindful of your thirst. Limit your caffeine intake to 200 mg daily and sugary drinks to no more than 6 oz.
Nutrient Needs During Pregnancy
In addition to a balanced diet, pregnant individuals need increased levels of specific vitamins and minerals. Here are some key nutrients to focus on:
Folic Acid: 600 micrograms daily to prevent neural tube defects.
Calcium: 1,000 mg daily to promote healthy bones and teeth.
Iron: 27 mg daily to support increased blood volume and red blood cell production.
Vitamin D: 600 IU daily for bone health and immune support.
A prenatal vitamin will help you meet these requirements. Be sure to take your vitamin with meals for better absorption.
Sample Daily Meal Plan
All the recommendations sound great, but how does this look in your daily life? To help you visualize what a balanced day of eating might look like, here’s a sample meal plan:
Breakfast:
1 cup oatmeal
1/2 cup fresh fruit
1 scrambled egg white
1 cup fat-free milk
Morning Snack:
5 whole grain crackers with 1.5 oz cheddar cheese
Lunch:
Mixed green salad with grilled chicken
1 whole grain dinner roll
1 piece of fresh fruit
Afternoon Snack:
1/2 cup hummus with carrot sticks and broccoli florets
Dinner:
3 oz roast beef
1/2 baked sweet potato
Steamed Brussels sprouts
Evening Snack:
1 string cheese, 1/2 cup sliced strawberries
*These are general recommendations. Please speak with your midwife or a registered dietitian about your nutritional needs and calorie goals, as individual needs may vary.
Managing Common Pregnancy Symptoms
Pregnancy often brings common discomforts like nausea, heartburn, and constipation, which may cause you to put your nutrition on the back burner. You don’t have to compromise. Here are a few nutrition tips to manage common pregnancy symptoms:
Nausea and Vomiting
Eat small, easy-to-digest meals, and try dry cereal or crackers in the morning before you get out of bed.
Heartburn and Indigestion
Avoid lying down immediately after eating, and avoid fatty, acidic, or spicy foods.
Constipation
Increase your fiber intake to 30 grams daily, and drink plenty of water. Good sources of fiber are fruits where you eat the skin or seeds, like raisins, grapes, dates, apples, strawberries; beans; and nuts (specifically almonds). Regular physical activity can also help keep things moving.
Staying Active
Exercising during pregnancy can help boost your energy, manage weight, and support your cardiovascular health. Aim for 150 minutes of moderate cardiovascular activity weekly (e.g., 30 minutes of brisk walking each day). Strength training should also be incorporated 2-3 times a week, using lightweight or resistance bands.
Check with your midwife or healthcare provider about your exercise routine.
You Can Do It!
At Columbia Birth Center, we’re here to guide you in making the healthiest choices for yourself and your baby. Proper prenatal nutrition and regular exercise can significantly impact your pregnancy experience. Your midwife or healthcare team can tailor these recommendations to your needs.
Your journey toward a healthy pregnancy is a series of small, consistent choices you make every day. We’re here to encourage you every step of the way, and we know that with your commitment and our guidance, you can achieve a healthy and happy pregnancy.
At Columbia Birth Center, your safety and the safety of your baby are our top priorities. If we discover you’re having a high-risk pregnancy or birth, we will refer you to high-risk providers and specialists to ensure you receive the proper care. This commitment to safety ensures the highest rates of positive maternal outcomes and gives you peace of mind.