Nutrition during Pregnancy
Pregnancy is an important life stage for nutrition. Unfortunately, in early pregnancy, nausea can cause low appetite, making it challenging to meet energy, nutrient, and hydration requirements.
Why is pregnancy an important time for nutrition?
Food contains nutrients that support basic daily functions like breathing and heart function. The same nutrients also support bone strength, eyesight, energy levels, and more. Since pregnant women support themselves and a growing fetus, they require more nutrients.
The extra nutrients pregnant women consume help provide the baby with a safe and healthy environment to grow. Some nutrients like iron, folate, vitamin D, calcium, and omega-3 fatty acids are generally known as preeminent nutrients. However, the most critical thing about prenatal nutrition is eating enough!
Future moms will meet energy, vitamins, minerals, and hydration requirements if they simply eat and drink enough (and take a prenatal vitamin in most cases). But pregnancy habitually comes with a myriad of symptoms, typically in the first trimester, that often prevent optimal nutrition. Symptoms of nausea, vomiting, fatigue, and low appetite can interfere with eating and drinking.
What nutrients should I focus on in pregnancy?
These are five essential nutrients that women should focus on in pregnancy as they support fetal development and requirement for some of these nutrients increase in pregnancy:
1) Iron: Iron is crucial in pregnancy as it plays an important role in hemoglobin production, which helps carry oxygen around the body and to the fetus. As blood volume increases, so does the need for hemoglobin and therefore, iron! Pregnant women need 27mg of iron daily (9mg more than non-pregnant women). Learn more about the importance of iron for mothers and infants here.
2) Folic acid: Folic acid is important as it supports neurodevelopment and growth of the baby during pregnancy. It helps properly form the fetus' brain and spinal cord to prevent nervous system defects.
3) Calcium: Calcium supports the body by strengthening bones, controlling muscle contractions, and assisting healthy blood clotting. It is also used to form the fetus’ bones during pregnancy.
4) Vitamin D: Vitamin D aids the absorption and regulation of calcium in the blood so that calcium can exert its benefits. It also prepares the immune system to fight inflammation.
5) Omega-3 fatty acids: Omega-3 fatty acids, specifically DHA and EPA, support the brain development of the growing baby. In addition, there is evidence that intake of DHA and EPA has been shown to prevent pre-term labor and delivery, lower the risk of preeclampsia, and may increase birth weight.
Are there any foods that I can eat to help with nausea?
Yes! Vitamin B6, found in bananas and chickpeas, is known to reduce the symptoms of morning sickness. Another nausea-mitigating food is ginger. Throw some in your smoothie or enjoy ginger tea with honey.
Plain foods can also be helpful during the firs trimester. Unseasoned and plain carbohydrates have a low chance of stomach upset because the stomach does not have to work hard to digest them. Broths and mild fruits can also soothe the stomach and increase fluids to reach hydration requirements.
A good place to start if feeling nauseous is with plain carbohydrates (toast, crackers, plain noodles), broths (vegetable or chicken), and mild fruits (banana, apple, pear).
On days that you are feeling well, try adding protein-rich foods as well. Foods like plain chicken or yogurt are generally well-tolerated and pair well with plain foods. When feeling nauseous, try avoiding overly fatty foods. Fat delays gastric emptying causing foods to sit in your stomach longer. Instead, try to consume fat-free yogurt and lean meats.
Another easy and nausea-friendly way to meet hydration and energy requirements is through smoothies. Smoothies are helpful because they can pack a nutritious punch and be a bit easier for the stomach to digest. The cool temperature and mild smell of the smoothie is also generally better tolerated when feeling nauseous.
Check out our “Nausea-Friendly” smoothie recipe below:
How is this smoothie nausea-friendly?
This smoothie is packed with nutrients that support fetal development and help with symptoms of nausea.
Iron comes from spinach (the vegetable with the highest iron content). Even though you can’t taste it, you still receive the benefits it has to offer!
TIP: Vitamin C enhances the absorption of iron from plant-based foods like spinach. Strawberries are the primary source of vitamin C in this smoothie.
Vitamin B6 comes from bananas.
Folic acid also comes from spinach and some from bananas.
Vitamin D comes from milk. Canada mandates the addition of vitamin D to milk. Greek yogurt might have vitamin D if the manufacturer added it during processing.
TIP: Look for a label on greek yogurt to confirm the addition of vitamin D.
Calcium comes from the Greek yogurt and milk.
Omega-3 fatty acids come from flaxseeds, which also provide fibre to help regulate bowel movements.
Don’t have an ingredient listed? No sweat! This smoothie can be customized and bring similar benefits. Some options are:
Swap strawberries for pineapple, mango, or kiwi (vitamin C source)
Swap flaxseeds for chia seeds or hemp seeds (omega-3 source)
To make it vegan, swap Greek yogurt and milk for plant-based options. (calcium and vitamin D source)
References:
A.D.A.M. Medical Encyclopedia [Internet]. Neil K. Kaneshiro (MD): Ebix, Inc., A.D.A.M.; c1997-2024. Bananas and nausea; [reviewed 2021 Aug 10; cited 2024 July 2]. Available from: https://medlineplus.gov/ency/imagepages/9689.htm
Gropper S, Smith J, Carr T. Essential trace and ultratrace minerals. In: Advanced nutrition and human metabolism. Mason, OH: Cengage; 2017. p. 525-46.
National Institutes of Health, Office of Dietary Supplements. Vitamin B6. [online]. 2023 [Accessed 2 July 2024]. Available: https://ods.od.nih.gov/factsheets/VitaminB6-Consumer/
Lete I, Alluέ J. The effectiveness of ginger in the prevention of nausea and vomiting during pregnancy and chemotherapy. Integrative Medicine Insights. 2016 Jan;11. doi:10.4137/imi.s36273
Koch KL, Frissora CL. Nausea and vomiting during pregnancy. Gastroenterology Clinics of North America. 2003 Mar;32(1):201–34. doi:10.1016/s0889-8553(02)00070-5
Gropper S, Smith J, Carr T. Water soluble vitamins. In: Advanced nutrition and human metabolism. Mason, OH: Cengage; 2017. p. 370-83.
Gropper S, Smith J, Carr T. Lipids. In: Advanced nutrition and human metabolism. Mason, OH: Cengage; 2017. p. 131-81.