Pregnancy friendly superfoods – Nutritional Bang for your Buck

What does it really mean to eat healthily during pregnancy and which foods can really offer you nutrient dense and efficient energy hits in a uncomplicated way?  When you’re gaining weight too quickly or not quickly enough or feeling nauseous and constantly tired, it is important to ensure that you are taking in specific vitamin and mineral sources to support both you and your baby.  

Let’s face it, healthy eating can be complicated at any time let alone when you’re pregnant.  

As a starting point, provided you are applying the usual rules of healthy eating, focusing on nutrient rich foods like fruits, vegetables, lean meats (if you are a meat eater), whole grains and fish and following the pregnancy food ‘rules’ set out by your Doctor or Healthcare Practitioner about which specific foods to avoid during pregnancy then you are half way there.  

Nutrition is of course especially important during pregnancy and the sources so important because they will provide the main sources of nutrition for your baby.  So on top of the basics there are some specific nutrients you need more of to support your baby’s growth and development. 

• Folic acid. You should get at least 600 micrograms per day during pregnancy. Because it is hard to get that amount from food alone you are likely to need a supplement. You will find folate in fortified cereal, bread, pasta, dark leafy greens, orange juice, peanuts and beans.

• Iron. You need nearly twice as much iron during pregnancy, or 27 milligrams daily. The mineral is used to make more blood that carries oxygen to your baby. You can get iron from red meat poultry and fish and also from plant based sources like spinach, soybeans and lentils (but this type of iron known as non-heme can be harder for our bodies to absorb.

• Calcium. Aim for 1,000 milligrams daily if you are 19 years old or over. Calcium is key to help your baby build strong bones, teeth, muscles and nerves. There is no recommendation to increase your amounts of calcium but do ensure that you are getting the recommended amount. You can find calcium in sardines, kale, broccoli, milk, yoghurt and cheese.

• Vitamin D. It helps calcium do its job and keeps your immune system strong. You should get 600 IU daily.

• DHA. An omega-3 fatty acid, DHA plays a role in your baby’s brain and eye development. You need 200 to 300 milligrams per day.

• Iodine. The mineral promotes your baby’s brain and nervous system development. You should get 220 to 290 micrograms daily. You can get sources in dairy, eggs, fish, soy milk.

Sadly you don’t need to suddenly double your calories or ‘eat for two’ but you will need around 340 more calories per day in the second trimester and around 450 in the third.  This is not an exact science of course and it is most important to judge your own body in accordance with your body size and activity levels which vary for everyone.  Adding in one or two extra nutrient dense snacks throughout the day should do it.  

Focusing on developing a healthy lifestyle and pregnancy is key rather than rigidly looking at calorie count.  

Please note that you should always seek advice from your doctor or healthcare practitioner if you are pregnant or planning to get pregnant before adopting any new eating or supplement plan.