This is such a special moment in your life, make sure to take a step back and simply do what feels most right for you. One simple rule of thumb is that moderation is the key to a healthy pregnancy, a healthy baby and a healthy and happy family. Explore our guide for pregnancy tips on proper nutrition during this unique time in your life. 

Tips On Preparing For Pregnancy

For many women, nutritional interventions and supplementation in preparation for pregnancy and childbirth can begin a year or more before conception. In fact, pre-conceptual preparation dates back centuries. Before conception, many practitioners recommend exercise, balanced nutrition, relaxation, and a healthy mindset. These habits helped support overall health and prepare the body for pregnancy.

Diet Tips During Pregnancy

Today, many experts believe modern foods provide fewer nutrients that in previous generations. As a result, healthcare practitioners often recommend prenatal vitamins during pregnancy.

During pregnancy, childbirth and lactation, nutritional requirements do increase, and thus additional supplementation can mean the difference between infertility, low birth weight infants, physical and mental anomalies (all associated with poor maternal nutrition) and the birth of a healthy baby.

Caloric intake does not necessarily need to increase while pregnant, depending on the mother's weight and caloric consumption at conception. We now know that the idea of 'eating for two' is hardly accurate. It is generally well accepted that a diet of about 2300 calories/day will promote healthy, baby-related weight gain. For athletes or women who are generally eating a higher daily caloric intake, simply aim to stay at the consumption that is 'normal' for you pre-baby. Women in a healthy weight range typically gain 30-37 pounds during pregnancy. Healthcare providers also recommend emphasizing certain foods while limiting others.

Protein

Protein requirements during pregnancy increase substantially. Low-protein diets have been associated with a higher risk of pre-eclampsia. Aiming to get 70-80 grams of protein a day is a good start. The consumption of dairy products during pregnancy is a little controversial. Although dairy is a great source of much-needed calcium, some argue that diets high in dairy products during pregnancy can lead to dairy allergies in childhood. Researchers continue to study many pregnancy-related nutrition questions. However, a balanced diet remains that best approach. Moderation supports healthy nutrition during pregnancy. For example, avoid eating foods like ice cream and cheese every day.

Folic Acid

Folic acid (Folate) and Calcium are the only vitamins/ minerals whose requirements double during pregnancy. Researchers have linked folic acid deficiency to low birth weight and neural tube defects. Folic acid supplementation helps prevent these complications in many high-risk pregnancies. Foods rich in folate include leafy greens, nuts, whole grains, parsley, and dandelion. Researchers have also linked low calcium intake to preeclampsia risk. Preeclampsia poses a significant risk for pre-term delivery and can threaten the life of the mother and cause much damage to the fetus. 

Calcium

Calcium may help reduce leg cramps during late pregnancy. Pregnancy may also improve calcium absorption. However, some calcium forms can contribute to constipation. Some high (and dairy free) sources of calcium include dark leafy green vegetables, asparagus, pumpkin seeds, fresh parsley, raspberry leaf and nettle infusions/teas.

Vitamin B6

Vitamin B6 may help reduce nausea and morning sickness during pregnancy. It may offer particular benefits when vomiting occurs frequently. Practitioners typically recommend higher doses only during the first trimester. Higher doses near delivery may affect breast milk production. They may also increase the risk of withdrawal symptoms in infants. There is some research to suggest that given during labour, B6 increases oxygen carrying capacity of the blood that supplies the fetus. Ginger is another herb that is great for morning sickness and nausea. Just peel a small chunk and let it steep in hot water. Drink as needed.

Probiotics

Probiotics. There is some evidence to suggest that probiotic intake during pregnancy can prevent urogenital infections common to pregnancy (ie, bladder infection/cystitis). There are also studies to suggest that the use of probiotics, more specifically lactobaccillus rhamnosus, may help to prevent group B strep. infections in expectant mothers. Probiotic supplementation during pregnancy and continued in infancy can also decrease the incidence of infantile atopic dermatitis. Additionally, probiotics can help to relieve constipation and decrease the incidence of heartburn and gas, some of the common and less enjoyable side effects of being 'with child'.

Essential Fatty Acids

DHA and EPA from Fish Oils. Studies confirm the importance of DHA for healthy brain development. Researchers have linked DHA supplementation to several developmental benefits. These benefits include improved hand-eye coordination, attention, and motor development. Some studies also associate DHA with higher birth weight and visual development. There are no official requirements for DHA in pregnancy, although research suggests a minimum of 200 -300 mg of DHA/day. This amount can also be obtained easily through incorporating fish into the diet. Look for organic, wild salmon, tilapia, freshwater trout and other fish ranked low in contaminants like mercury.

Other Nutrient Considerations

Other essential nutrients that you want to make sure are present in your prenatal vitamin (or diet, if you are choosing to increase your intake of these nutrients via diet) are: B vitamins (B1, B2, B3, B12 and B6), Vitamin C, Vitamin D3, Vitamin E, Vitamin K, Iron, Magnesium, Potassium, and Zinc. If hemoglobin tests suggest a deficiency, iron supplementation may need to go beyond that supplied by your prenatal vitamin.

Beneficial Herbs

Many herbs are not recommended during pregnancy. However, several herbs have a long history of safe use. Many practitioners recommend these herbs as teas or infusions. Red raspberry leaf tea remains a popular option during pregnancy and breastfeeding. Traditionally, practitioners use it to support uterine health and milk production. Some also use it to support recovery after childbirth. It is also rich in Iron, and vitamins C and E. Dandelion leaf (and root) tea is a potent source of vitamins and minerals, as well as helping to stimulate bile flow, helping to cleanse and tone the liver and acting as a mild diuretic. It can also help to alleviate nausea and indigestion. Nettle is high in calcium and iron, among many other vitamins and minerals. It makes a great choice during pregnancy, as it can help to improve energy, dilate the blood vessels, reduce varicose veins and alleviate leg cramps. Instead of tea, try adding the leaves to your salads!