You hear it all the time. Almost annoyingly all. The. Time.
“You’re eating for two now!” “Wow, you’re eating a lot! I guess you really do eat for two!” “Are you eating enough? You know you’re eating for two now.”
When I was pregnant, I got these comments daily. Every time I was in a restaurant, at work, at a church event… everywhere. Everyone had something to say about how and what I was eating until it became a touchy subject. I didn’t want anyone to make comments about my weight or how much or how little I was consuming. What did it matter to them?
I understand people meant well because, the reality is, nutrition matters especially in pregnancy. But when your body, your mood, and your needs are constantly shifting, it’s hard to know what nutrients to prioritize, which foods to stay away from, how much consumption is considered healthy in pregnancy, and even if you are on the right track with your eating habits.
So together, let’s look at basic prenatal nutrition.
Prenatal Vitamins
When addressing prenatal nutrition, exploring prenatal vitamins is a great place to start. Here, we cover why they’re essential, what to look for in a prenatal vitamin, and when to start taking them.
Why Prenatal Vitamins Are Essential
Taking a prenatal vitamin as a part of your everyday routine can help protect your preborn baby from birth defects like spina bifida. Now, don’t think you can just take prenatal vitamins and continue eating copious amounts of junk food. Nothing can fully replace the value of eating nutritious foods for you and your baby. Think of prenatal vitamins as an added boost of nutrients and vitamins you might not normally get on a daily basis.
What to Look for in a Prenatal Vitamin
During pregnancy, our body and our baby’s body require key nutrients to grow, be healthy, and develop well. We will take a look further in this blog at where these nutrients lie in our diets and how to consume more of them throughout the day. But these nutrients are key when looking at prenatal vitamins and choosing the one that works best for you.
These vitamins and minerals are so essential during pregnancy that you might expect to find them in every prenatal vitamin on the shelf. Unfortunately, that is not the case. I remember standing in the grocery store reading label after label of vitamins that missed key nutrients. So, make sure that you read those labels, and don’t overlook the store brand! I anticipated finding that the best prenatal would be the most expensive, but that was not the case. The prenatal I had found that contained every vitamin and mineral needed was actually the store brand, making it the cheapest and most bang for my buck.
These are the nutrients to look for in your prenatal vitamins:
- Folic acid (not to be confused with folate; both are good in pregnancy, but folic acid is essential)
- Calcium
- Vitamin A, B, C, and D
- Iron
- DHA
- Iodine
- Choline
When to Start Taking Prenatal Vitamins
In an ideal world, you would start consuming prenatal vitamins before pregnancy occurs. So, if you aren’t pregnant yet but are hoping to be soon, now is the perfect time to start!
If you are currently pregnant and haven’t been taking anything, don’t panic. It’s never too late to start. Just add prenatal vitamins to your grocery list for the next time you go shopping and remember to check the ingredients for all those key nutrients mentioned above.
Essential Nutrients to Increase in Pregnancy
So now that you know what to look for in a prenatal vitamin, you can probably guess that those nutrients need to be increased in your daily eating habits, as well. Here are some food groups to increase in your diet.
Vegetables
High in vitamins, folic acid, fiber, calcium, and iron.
Fruit
High in vitamins and folic acid.
Grains
High in folic acid and vitamin B.
Protein
Good for maintaining and supporting baby’s growth, also high in iron.
Dairy
High in calcium.
Calories by Trimester
I’m sure you’re thinking, “Well this is all great information, but what do I do with it?” Great question. You should know how many calories you need to consume per trimester. That way, you’ll have a fair idea if you are consuming too much or too little.
First Trimester
You don’t need to add any more calories. In fact, if you are dealing with any nausea, the idea of eating may turn you off. Eat what you can, when you can, and make sure you are taking that daily prenatal vitamin and staying hydrated.
Second Trimester
In the second trimester, your baby’s growth really starts to take off. You will need to consume around 340 more calories per day. This equates to two ears of corn or two and a half glasses of milk.
Third Trimester
In your third trimester, you need to up calorie consumption to 450 more calories per day. This equates to three cups of oatmeal or one whole pineapple.
Foods to Cut Out of Your Diet
I have to admit I love an Italian sub. I love an Italian sub so much that after I found out I was pregnant, I actually cried thinking about how I couldn’t have another Italian sub for nine months.
Why couldn’t I have one? Well, you aren’t allowed to consume cold cuts while pregnant unless they have been heated. Does that surprise you? Here is a list of other foods and beverages you’ll want to cut out of your diet (or at least cut back on):
- Caffeine (cut back to one cup of coffee per day)
- Cold cuts (unless heated)
- Alcohol
- Soft cheeses (like feta, blue cheese, and brie)
- Raw fish
- Raw eggs
- Raw dairy
- Tuna
- Medium-rare and under meats
- Runny eggs
- Raw sprouts
- Liver and organ meats
- Raw honey
If I just listed off some of your favorite foods, I understand your pain. But think about how sweet it will be when you have your first over easy egg or first bite of sushi after birth. I promise you, the wait makes it taste so much better!
Cravings
All this talk about healthy nutrients and food seems great on paper, but what many people often forget to talk about are the cravings. If you have never had a pregnancy craving, they’re unlike any normal everyday food craving. It’s more than just, “I could really go for some ice cream right now.” Pregnancy cravings are more like, “If I don’t get ice cream right now, I may lose it on my partner.”
I had a craving for hot fudge one time. I thought I could push it down because I was tired and didn’t want to spend money on a hot fudge sundae. That was a mistake. I spent the next hour searching my cabinets for something that might cure that craving, and the rest of the night I felt absolutely furious with myself and the world. Yikes.
If you experience cravings, it’s ok to give in to them occasionally. But if you find you’re craving junk food or even things like dirt or paint (yep, paint), it could point to a lack of a key nutrient in your diet. Talk to your doctor to see if your persistent unhealthy cravings are pointing to something deeper.
Learn More About Prenatal Nutrition
Prenatal nutrition isn’t complicated when you have a solid support system. Remember, you’re not on this journey alone. Align Pregnancy Services provides free prenatal education classes where you can meet with a compassionate volunteer who has a heart for your wellbeing.
Request an appointment today and remember to consume whole foods, find the right prenatal vitamins, and give in to those crazy cravings occasionally.
Please note that the information in this article is not meant to replace your doctor’s advice. Consult your doctor to discuss your individual nutritional needs.
