Nutrition is a major focus for many moms-to-be and can be sometimes difficult to navigate during your pregnancy. Often you will hear that good nutrition plays a key role in the health of both the mom and baby, but what does “good nutrition” actually look like? It can be difficult to decide what foods to focus on during your pregnancy, so this article will break down what foods to focus on to maximize your macronutrient needs and offer practical applications on how to practice good nutrition during your pregnancy.
Carbs are Critical for Energy
Carbohydrates are the primary source of energy for the body. Fruits, vegetables, grains, and dairy products contain carbohydrates. Whole grains are an important source of nutrients, such as dietary fiber, which supports gastrointestinal and cardiovascular health. Other important carbohydrate foods include enriched refined grains. These grains have the added benefit of essential nutrients for the baby’s development such as iron and B vitamins. Many carbohydrate foods are great choices for breakfast such as English muffins, yogurt, bagels, cereals, breads, and fruits. Other carbohydrate-containing choices for meals or snacks include crackers, bread, and pasta.
Aim to get the majority of your daily calories from carbohydrates. For most people, carbohydrates should make up about 45 to 65 percent of daily calorie intake. Most pregnant and breastfeeding women need about 175-210 grams of carbohydrates per day.
Pump up Your Diet with Protein
Protein helps maintain muscle and body tissue. It is also key for a baby’s growth – especially during the second and third trimesters. Lean meats, poultry, fish, eggs, dairy products, and legumes (beans) are good sources of protein. These foods also supply iron, B vitamins, and other important nutrients. Dried beans, lentils, nuts, and soy products like tofu are other good sources of protein.
If you are vegetarian, you can meet your protein needs by eating foods that are complete protein sources. A complete protein has all the essential “building blocks” (amino acids) your body needs. Each day, eat a variety of protein sources to provide your body with essential amino acids. Vegetarian protein options include beans, milk, yogurt (regular or Greek), eggs, and soy products. Pregnant vegans are able to meet their protein needs from soy, a complete protein source. Sources of soy protein include soy milk, soy cheese, soy yogurt, tofu, and tempeh. Examples of other protein-rich vegan foods are nuts and beans (red kidney beans, chickpeas, black beans, etc.)
Most pregnant women should take in about 70 grams of protein every day to meet their minimum needs. Protein requirements vary based on weight and activity level. Talk to your health care provider if you have questions about your daily protein intake.
Focus on the Type of Fat
Fat is key for your baby’s development and aids in the storage of many important vitamins. Certain foods that contain fat supply the body with essential fatty acids. Essential fatty acids are fats that the body does not make, so they should be included in the diet. Health experts recommend keeping total fat intake between 20 and 35 percent of total calories. Most fats should come from unsaturated sources such as fish, vegetable oils (canola, soybean, olive, peanut, safflower, and sunflower oils), nuts, and flaxseeds.
DHA is an unsaturated fat that is important for babies’ brain and eye development. Pregnant women should aim to get 200 mg of DHA per day. Oily fish such as salmon and tuna contain DHA. For example, a serving of salmon (3.5 oz or roughly the size of a deck of cards) has over 1g of DHA. This is five times the recommended amount. A health care provider may recommend a dietary supplement or prenatal vitamin with DHA.
As a mom-to-be, you have higher nutrition needs, which means it is more important to focus on maximizing your diet. By focusing on good sources of carbohydrates, protein, and fat, you will ensure you are meeting nutrition needs to support the overall health of you and your baby.
To learn more about healthy eating during pregnancy, check out this great resource!
