Pregnancy Nutrition Guide

Here's a guide on how to approach nutrition when pregnant 

Calorie needs don’t need to be increased until the third trimester (200 extra/ day) and the truth is that you actually need more calories for breastfeeding than the pregnancy. (600 extra) 

What’s really important is avoiding foods that carry a risk of bacterial infection.

In addition to the amount of food, pregnant women are advised to avoid certain common foods due to bacteria.

• These include blue cheese, swordfish, liver and pate. 

Pre Pregnancy

If you are considering conceiving for a child then entering pregnancy with an optimal diet and at a healthy body weight is something that should be aimed for ideally with a BMI of 18.5-24.9.

* Ensure your iron reserves are adequate by consuming food such as meat, oily fish.
* Folic Acid 400 micrograms/ day
* Vitamin D (10 micrograms/ day)

These 3 are important to ensure you have plentiful stores pre pregnancy and especially during your first trimester.

Vitamin D is relatively hard to acquire RDA (recommended daily allowances) from food so it’s worth considering supplementing. It is also an important factor in sperm quality so your partner should consider it also.

First trimester >14 weeks.

Folic acid is especially important during this time period for the development of the babies spinal cord which closes at week 14. Often women aren’t informed of this until their first antenatal appointment in which it’s benefit is already too late.

Second trimester 14-28 weeks

This is where Omega 3 becomes important due to the development of brain cells. The following should also be continued into the second trimester within a healthy and balanced diet.

Omega 3- 2 portions of oily fish per week.

Iron

• Dark, leafy greens, such as spinach, collard greens, and kale.
• Dried fruit, including apricots, prunes, raisins, and figs.
• Raspberries and strawberries.
• Sauerkraut.
• Beets.
• Brussel sprouts.
• Broccoli.
• Potatoes.

Vitamin D-
Calcium- Green vegetables (broccoli, spinach, and greens)
* seafood,
* Beans
* Dairy, milk, cheese, yoghurt

Third Trimester
This is where your energy requirement is increased contradictory to the out dated myth of “eating for 2” This is where you can increase your calorie intake.

Your increase however is shown to be between an additional 180-200 calories a day. This is a slice of toast and marmite. Being conscious of increasing your calories only in this trimester will prevent unnecessary weight gain.

It is also during this time period in which you will require an additional 300ml of water/ day. This equates to an extra glass.

Weight Gain Guidelines

Weight gain guidelines are based on a woman's BMI before pregnancy. The amount of weight gained depends on which category the pre-pregnancy BMI lands in:

* Underweight: BMI below 18.5
* Normal weight: 18.5 to 24.9
* Overweight: 25.0 to 29.9
* Obese: 30.0 and above

The weight ranges below are for a full-term pregnancy: 

* Underweight: 28 to 40 pounds
* Normal: 25 to 35 pounds
* Overweight: 15 to 25 pounds
* Obese: 11 to 20 pounds

This the American College of Obstetricians and Gynecologists recommendations as the NHS guidelines state between 10kg (22lb) and 12.5kg (28lb) during a pregnancy is an average weight gain.

Calorie Intake

In general, women who were at a healthy weight before becoming pregnant need between 2,200 calories and 2,900 calories a day when expecting. A gradual increase in calories as the baby grows is the best bet. Here is an overview of how calorie needs change during each trimester:

* The first trimester does not require any extra calories.
* During the second trimester, an additional 340 calories a day are recommended.
* For the third trimester, the recommendation is 450 calories more a day than when not pregnant.

This currently differs to the UK NICE guidelines which supports only a 200 calories increase in the 3rd trimester.

I don’t know about you. But If I was pregnant. I’d prefer the Americans way of thinking ha!

Are you a coach or want to download this in PDF format CLICK HERE FOR A FREE DOWNLOADABLE GUIDE  

If you'd like nutrition support and guidance during your pregnancy just email me [email protected] or book a free discovery call

Love always 

Didi x