A Guide to Nutrition During Pregnancy
Article by Aoibhínn Connolly
Ensuring proper nutrition throughout your pregnancy is vital for the healthy growth and development of your baby. You must be consuming enough of each nutrient to not only meet your own needs at each stage of your pregnancy, but your baby's needs too. A healthy, balanced diet should consist of a wide range of nutrient-rich foods, such as fruits, vegetables, legumes, whole grains, and healthy fats containing omega-3 fatty acids, including nuts, seeds, and fish.
On average, you will need an extra:
260 to 340 calories during the second trimester
450 to 500 calories during the third trimester
In this guide, we will explore the nutrition recommendations for each trimester of pregnancy.
Do I need a pregnancy supplement?
During pregnancy, maintaining a well-balanced diet can be challenging due to various factors like food preferences, appetite fluctuations, and morning sickness. A typical UK diet often falls short in delivering essential nutrients such as vitamin D3, iron, and folic acid. While a folic acid supplement is crucial, a pregnancy multivitamin, like our Rhitrition+ pregnancy multivitamin ensures comprehensive nutritional support. We recommend supplementing with our pregnancy multivitamin 3 months before conception to ensure optimal nutritional status before pregnancy.
First Trimester
The first trimester of pregnancy spans from week 1 to the end of week 12. Food aversions, morning sickness and nausea experienced during the first trimester can make eating a balanced diet a challenge. Mums-to-be may feel like they do not want to eat the healthy foods they used to. This can be difficult to navigate, however, for many women an appetite for these foods returns during the second trimester. So for now, take it easy on yourself, make sure you get enough calories and take your pregnancy multivitamin.
Key nutrients during the first trimester:
Folic acid:
Folic acid is crucial for reducing the risk of neural tube defects during pregnancy. It also plays an important role in promoting early brain development. One of the earliest structures a baby forms is the neural tube, and without enough folic acid, the cells in this structure can’t function or grow properly. Taking a daily pregnancy multivitamin containing 100% of your daily requirements (400mcg) is recommended throughout your pregnancy to meet your folic acid needs.
Iron:
Iron is needed to make haemoglobin, a protein in red blood cells that carries oxygen to tissues. During pregnancy, more iron is needed to supply you and your baby’s red blood cell supply. Even if you are supplementing with iron in your prenatal vitamin, it’s important to include iron rich foods in your diet. Foods rich in iron include green leafy vegetables, meat, fish, eggs and lentils.
Vitamin C:
Vitamin C is a water soluble vitamin, meaning your body cannot store it, so daily intake during pregnancy is essential for both you and your baby. This important vitamin aids in the absorption of nonheme iron, which is the type of iron found in plant foods. Vitamin C is also a powerful antioxidant that helps to protect the body from oxidative stress and acts like a cement for our connective tissues. Great sources of vitamin C include peppers, tomatoes, citrus fruits and kiwis.
Iodine:
During this early stage, when the baby’s nervous system is rapidly forming, iodine is particularly vital for the production of thyroid hormones. These hormones are essential for brain and cognitive development in the baby. Pregnant women are advised to ensure they receive an adequate daily intake of iodine through their diet or supplements to support the healthy growth of their baby's nervous system and overall health. Our Rhitrition+ pregnancy multivitamin contains 100% of the recommended daily intake of iodine.
Whole grains and fibre:
The hormonal changes happening within your gut during pregnancy can slow digestion and increase the risk of constipation. Incorporating enough fibre into your diet can help to alleviate symptoms of constipation. Fibre also feeds your gut bacteria which help to aid digestion. Fibre is naturally found in all fruits and vegetables, so try to ensure you are eating a variety.
Potassium:
Symptoms associated with pregnancy such as morning sickness or severe vomiting can cause a loss in potassium. Getting enough potassium during pregnancy is important to help maintain the balance of fluids and electrolytes in your body's cells. Bananas, spinach, sweet potato and avocado are great sources of potassium to include in your diet during pregnancy.
Second Trimester
Most women find this period easier than the first trimester. The second trimester spans from weeks 13 to 27 and is marked by numerous significant milestones.
Key nutrients during the second trimester:
Protein:
Protein is essential for the growth and repair of maternal tissues and for the formation of the baby's organs, muscles, and other crucial structures. It is particularly important during the second and third trimester, when the baby is experiencing rapid growth. To ensure a healthy pregnancy, you should incorporate good sources of protein such as eggs, poultry, lean meat, fish, legumes and dairy products to meet your protein requirements.
Healthy fats:
Healthy fats help your body to absorb essential nutrients and play a vital role in your baby’s healthy brain and eye development and hormone regulation. Good sources of healthy fats to include during pregnancy include avocados, oily fish, nuts, seeds and olive oil.
Omega 3 fatty acids: Omega 3 fatty acids such as DHA and EPA play an essential role in the development of your baby’s brain and eyes during pregnancy. These healthy fats are crucial for your baby’s cognitive and visual functions. Include oily fish like salmon, flaxseeds, chia seeds and nuts to ensure you get an adequate amount of omega-3s.
Third Trimester
The third trimester spans from week 27 to the end of your pregnancy. In this final trimester, your baby begins putting on weight and preparing for birth.
Key nutrients during the third trimester:
Fibre:
The third trimester can reintroduce digestive discomforts like constipation. Continue to include fibre rich foods such as fruits, vegetables and whole grains to regulate bowel movements. Maintaining proper hydration is also essential as it aids in healthy digestion and promotes healthy bowel movements.
Calcium:
Demand for calcium significantly increases during pregnancy to support the baby's developing bones, teeth, and muscles. It is particularly important during the third trimester, when your baby’s bone development peaks. Vitamin D aids in the absorption of calcium, so opt for a pregnancy multivitamin that contains your daily recommended intake of this essential vitamin. Aim to incorporate dairy products, fortified plant-based milk, and leafy greens in your diet to meet your calcium needs.