During pregnancy you and your baby do not need anything different from a healthy diet. You just need more of what is good for you. Eating for two should not just be about volume. The secret is to know what you need, why you need it and to make each mouthful count. All parents want to give their child the best possible start in life and this means what you eat right now – you can worry about the house they will live in or their first school later. The suggestions below are there to help you maximise the benefit you can get from your day to day diet and to help you understand your own nutritional needs during pregnancy, as well as those of your baby.
Pre-Conception
If you are trying to become pregnant, the time to start eating well is right now. The healthier you are, the better the home you will provide for your baby and the greater your chances of conceiving. Also, because you may not be aware of your pregnancy until your fourth week, it is important that you are routinely taking on the nutrients that your baby will need in this time. The most important of these is folic acid, necessary for correct cell division and to prevent spina bifida. Many women choose to take a folic acid supplement to ensure adequate amounts.
First Trimester
This is the most crucial stage of your baby’s development and so is the most important period nutritionally. By the end of the first trimester your baby will have all major organs as well as finger nails, eyebrows and a beating heart, all made from what you have eaten.
All nutrients are important during this stage but particularly folic acid and the other B vitamins, as well as the essential fats and zinc which are necessary for nerve formation. Your body also needs plenty of iron as your blood volume increases and the placenta is formed.
Second Trimester
At the beginning of the second trimester your baby is the size of your little finger. What it needs to do now is get bigger. Organs start to mature and bones and teeth to harden. Calcium, magnesium and vitamin D are all important for strong bone formation.
A good diet also provides your body with what it needs to accommodate the growing baby inside you, and an adequate supply of essential nutrients can reduce your chances of suffering from everything stretch marks, cramps, anaemia and the other commonly thought of “side effects” of pregnancy. Vitamins A, C and E, zinc and essential fats are particularly important for strengthening skin and connective tissue, allowing them to stretch without damage.
Third Trimester
At the start of the third trimester your baby is about 30cm long. He or she can hear your voice and is starting to lay down fat stores. They need vitamin C more than ever for gums, teeth, bones and blood vessels, while calcium remains crucial for bones, which continue to lengthen and harden, and also for your breast milk. During the final trimester your baby’s brain is growing faster than ever, and so essential fats are crucial.
During the final ten days before your baby is due, it is important to begin preparing nutritionally for labour. Vitamin K is needed for blood clotting and to help prevent haemorrhage. Choline is an energy production nutrient needed by muscles. Calcium and magnesium will also be needed by your muscles to maximise the efficiency of contractions and it is worth laying down extra stores of zinc for healing as well as hormone manufacture after the birth.
After the Birth
Healthy eating continues to be important after labour. Your body needs nutrients for healing and repair, as well as to cope with what will undoubtedly be a busy time. If you are breast feeding, then you are still eating for two. Vitamins A, C and E and zinc are particularly important to repair damaged tissue, as is glutamine, an amino acid. Calcium, magnesium, iron and B vitamins are all depleted during labour, so replenishing these is also important.
The Importance of Zinc
Of all the nutrients needed immediately after labour, there is convincing evidence that zinc is the most important, while unfortunately zinc deficiency is one of the most common mineral deficiencies in the West. Zinc is involved in tissue repair, strengthening skin and helping to prevent cracked nipples. It is also essential for a wide range of enzyme functions including those involved in breast milk production.
Maternal instinct itself is dependent to some extent on good nutrition. Zinc is known to be helpful for post-natal depression, and it can promote good mothering behaviour. If you are zinc deficient and breast feeding then your baby will also be deficient. Babies with low zinc levels are more likely to be restless and cry inconsolably, which will not help your mood if you are struggling with depression. It is well worthwhile considering a zinc supplement immediately after labour if you were not already taking one.
Breastfeeding
The most obvious nutrient you need more of while breast feeding is water, as you will be losing around a pint of fluid a day. As well as zinc you should ensure you have enough calcium and essential fats, which remain important for brain development as well as healthy skin. DHA in particular, an essential fatty acid found in oily fish, is now known to be a key nutrient for manufacturing healthy nerve tissue.
If You Are Vegetarian
A healthy vegetarian diet can supply all of your own and your baby’s nutritional needs during pregnancy, but there are a few areas to be aware of.
- Keep your iron stores up with lots of green vegetables, sunflower seeds, peanuts and dried fruit.
- Vitamin D – get some sun and consider a multi-vitamin containing vitamin D (labelled as ergocalciferol if you are vegan).
- If you are vegan, you will have to get your vitamin B12 (essential for your baby’s nervous system) from supplements, fortified soya milk or yeast extracts.
- Nuts and seeds can provide all of the essential fats you both need. While DHA itself is not found in plant oils, your body should be able to manufacture it from other fatty acids which are. Alternatively, vegan DHA supplements from an algae source are now available.
Supplements Recommended During Pregnancy
As well as eating wisely by following the guidelines set out above, it is also advisable to take supplements throughout pregnancy to ensure adequate levels of the most important nutrients. There is a commonly held opinion that we can get everything we need from food. It may be true that we can get enough not to have an obvious deficiency, but it is unlikely that our diet can provide us with enough nutrition to be as well as we can be, especially during pregnancy when the body’s needs are heightened.
A good quality multi-nutrient formula for pregnancy is an ideal base, and should contain at least 400mcg of folic acid, 15mg of zinc and some B12. To this can be added as required:
- Calcium and magnesium, especially during the second trimester, up to 1200mg of calcium and half as much magnesium.
- Iron only if required due to anaemia. 20 or 30mg depending on severity. Avoid non-organic forms of iron such as ferrous sulphate due to their constipating effect.
- Vitamin C, up to 2000mg.
- Essential fats. A good quality fish body oil (we recommend avoiding fish liver oils), linseed oil or a combination plant oil formula.
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