Pregnancy can be an exhilarating, yet nerve-wracking journey—navigating the various changes in your body while juggling new nutritional needs can be overwhelming. Knowing what nutrients are most important to your baby's development can make a big difference. 

The common advice to "eat for two" during pregnancy is misleading. It's not about doubling your food intake but rather focusing on eating healthier.
For a pregnancy with one baby, you’ll need an additional 340 calories per day starting in the second trimester, with a bit more in the third trimester as per the American College of Obstetricians and Gynaecologists. This is roughly equivalent to a glass of skim milk and half a sandwich. If you're expecting twins, aim for about 600 extra calories daily, and for triplets, you'll need an additional 900 calories each day.
According to the American College of Obstetricians and Gynaecologists iron, calcium, folic acid, iodine, choline, vitamin B and vitamin D are necessary for supporting a healthy pregnancy.

 

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Nutrients That Support Healthy Pregnancy 

Iron

Iron is incredibly important during pregnancy because it helps red blood cells carry oxygen to your growing baby. During pregnancy, your body needs about 27 milligrams of iron daily to support the increased blood volume and prevent iron deficiency anemia. To meet this need, try to include iron-rich foods in your diet like lean red meat, poultry, fish, beans, peas, and iron-fortified cereals. This ensures that both you and your baby get the oxygen needed for healthy development.
Prune juice can also be a great addition—it not only boosts iron levels but can also help with absorption. Alongside taking a prenatal vitamin with iron, make sure you're eating a variety of foods like lentils, enriched cereals, beef, turkey, liver, and shrimp. Don't forget to add foods that enhance iron absorption, such as oranges, strawberries, broccoli, and peppers. These small changes can help you stay energised and support your baby's growth.

 

Folic Acid

Folic acid prevents birth defects in the brain and spine of the baby. To support your baby’s growth and the development of the placenta, you need about 600 micrograms of folic acid daily. While it’s important to take a prenatal vitamin that provides at least 400 micrograms of folic acid, it's equally important to include folate-rich foods in your diet, such as dark leafy greens, beans, peanuts, fortified cereals, enriched bread and pasta, and orange juice. 

Getting enough folic acid early in pregnancy can significantly lower the risk of neural tube defects.

The first 28 days after conception are crucial as this is the period when most neural tube defects occur, making folic acid especially critical during this time. The challenge is that you may not even know you’re pregnant before these first few weeks. For this reason, it's recommended that women start taking folic acid before conception and continue throughout pregnancy.

If you’re taking anti-epileptic medications, you may need a higher dose of folic acid to help prevent neural tube defects. It’s important to talk to your doctor to determine the right amount of folic acid for your specific needs when planning to conceive.

 

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Calcium

During pregnancy, calcium plays a crucial role in developing your baby's bones and teeth. If you’re pregnant, maintaining adequate calcium intake supports your baby’s skeletal development and helps you maintain your own bone health.

Pregnant women need about 1,000 milligrams of calcium per day (this increases to 1,300 milligrams if you're a teen under 19 years old). Good sources of calcium include dairy products such as milk, cheese, and yoghurt, as well as dark green leafy vegetables like spinach and kale, sardines, and fortified plant-based milk.

Here’s how you can aim for 1000 milligrams of calcium 

• 1 cup of milk (300 mg)
• 1 ounce of cheese (200 mg)
• 1 cup of cooked kale (180 mg)
• 1 tablespoon of chia seeds (80 mg)
• 1/2 cup of tofu (250 mg)

 

Iodine

Iodine is a mineral your body needs to make thyroid hormones, which help your body use and store energy from food. You need iodine during pregnancy to help your baby’s nervous system develop. The nervous system (brain, spinal cord, and nerves) helps your baby move, think and feel.
Iodine is essential for your baby’s brain development, and your body needs a bit more of it during pregnancy—around 220 micrograms a day. If you don’t get enough iodine, it can impact the foetus’ brain development and lead to developmental delays, so it’s important to include iodine-rich foods in your diet. 

Good sources of iodine include:

• Fish
• Milk, cheese, and yogurt
• Enriched or fortified cereal and bread (check the package label)
• Iodized salt (salt with iodine added to it; check the package label)

Here’s how you can get 220 micrograms of iodine through foods:
1 cup of milk – 56 micrograms
1 large egg – 24 micrograms
1 serving of cooked cod (about 3 oz) – 99 micrograms
A pinch of iodised salt (about 1/4 teaspoon) – 70 micrograms

 

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Choline

Choline is another key nutrient, though it doesn’t always get the attention it deserves. It plays a vital role in the development of the foetus’ brain and spinal cord. During pregnancy, you should aim to get about 450 milligrams of choline daily. Adequate choline intake helps lower the risk of neural tube defects and supports healthy brain growth.
Choline can be found in foods like chicken, beef, eggs, milk, soy products, and peanuts. While your body does produce some choline, it doesn’t make nearly enough to meet your needs when you’re pregnant. That’s why it’s important to get enough from your diet, as most prenatal vitamins don’t contain the full amount of choline you need. Making sure you’re getting enough can really help support your baby’s development.

 

DHA

Docosahexaenoic acid (DHA) is a type of omega-3 fatty acid that plays a vital role in your baby’s growth and development, particularly for their brain and eye health. Since DHA is so important, make sure you're getting enough during pregnancy. Not all prenatal vitamins include DHA, so it’s a good idea to ask your doctor if you need a separate DHA supplement.

It’s generally recommended that pregnant women consume 300 grams of low-mercury seafood each week to meet their DHA needs. Some great sources of DHA include:

• Fish like salmon, trout, anchovies, halibut, catfish, shrimp, and tilapia
• Foods like orange juice, milk, and eggs that are fortified with DHA (just be sure to check the label)

 

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Vitamin A

Vitamin A is crucial for developing healthy skin, eyesight, and bones during pregnancy. It’s recommended to get 750 micrograms of vitamin A daily if you are 14 to 18 years old, and 770 micrograms if you're between 19 and 50. Carrots, sweet potatoes, and green leafy vegetables are great sources of this vitamin. Adequate intake of vitamin A helps support your baby’s cellular growth and immune function, but too much can be harmful, so moderation is key.

 

Vitamin C

Vitamin C promotes the health of your gums, teeth, and bones, which is especially important during pregnancy when your body undergoes numerous changes. It also supports your immune system, helping protect you from illness. Pregnant women should aim for 80 milligrams daily if they are 14 to 18 years old, and 85 milligrams if they are 19 to 50. Citrus fruits, strawberries, broccoli, and tomatoes are excellent sources of vitamin C, and they can easily be incorporated into your daily meals to boost your nutrient intake.

 

Vitamin D

Vitamin D is essential for building your baby’s bones and teeth and promoting healthy eyesight and skin. During pregnancy, the recommended daily intake is 600 international units. This vitamin helps your body absorb calcium and ensures proper bone mineralization. You can get vitamin D from sunlight exposure, fortified milk, and fatty fish like salmon and sardines. Adequate vitamin D levels during pregnancy support both maternal and fetal bone health.

 

Vitamin B6

Vitamin B6 helps form red blood cells and supports the body’s ability to metabolise protein, fats, and carbohydrates. During pregnancy, it’s important to get enough of this nutrient to ensure proper fetal development and help manage pregnancy-related symptoms like nausea. Pregnant women need about 1.9 milligrams of vitamin B6 daily. Good food sources include beef, liver, pork, whole grains, bananas, and potatoes.

 

Vitamin B12

Vitamin B12 plays a key role in maintaining the nervous system and is essential for the formation of red blood cells. During pregnancy, this nutrient helps ensure your baby’s brain and nervous system develop properly. Pregnant women should aim for 2.6 micrograms of vitamin B12 daily. Foods rich in vitamin B12 include meat, fish, poultry, and dairy products like milk and cheese. For vegetarians, B12 supplementation is often recommended to meet the daily requirement.

 

Foods to Avoid During Pregnancy

• Raw (uncooked) or rare (undercooked) fish or shellfish, like sushi or raw oysters
• Raw or rare meats, poultry, or eggs
• Unpasteurised juice, milk, or cheese — make sure it says “pasteurised” on the label
• Smoked seafood, and hot dogs — unless they’re heated until steaming hot (165 °F, or degrees Fahrenheit)
• Seafood salads like ham salad, chicken salad, or tuna salad

 

It is important to know your health vitals and be aware of any deficiencies. Get blood tests done with UR.Life to address the same and to support a healthy and safe pregnancy. 

Getting an early pregnancy test is crucial for your peace of mind and to start your prenatal care as soon as possible. With UR.Life pregnancy test, you can take a reliable pregnancy test from the comfort of your home and get results quickly. Don't wait—take control of your health and your pregnancy journey today!

 

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