The Real Deal with Pregnancy and Nutrition
The road to motherhuud is not always easy. Pregnancy can, of course, be a magical, exciting time, but it is also full of challenges, especially when it comes to food.
If you’re pregnant and you’ve been Googling anything about pregnancy and food, you may be completely confused. We hear you! When it comes to eating for two (which you actually shouldn’t do, by the way!) there is a lot of conflicting advice out there.
So ladies, stop scrolling. This is the only article you need to read.
The following tips, compiled by Guud co-founder Morgane, will guide you on a healthy path for you and your growing baby.
We Are All Different
Let’s say that again, shall we? We are all different.
This is a wonderful thing, but it also means that the blanket advice you read online may not always work for you. And you know what? That’s OK!
Maybe you’re in your first trimester and you have such strong food aversions that the smell of your own refrigerator makes you gag?
Or maybe you’re channelling your inner mamma bear with voracious hunger or intense (and sometimes strange!) food cravings.
It’s all guud!
Every woman and every pregnancy is different, but one thing is certain: we all experience changes in our nutritional needs while growing a tiny human. And, what you eat also has a major impact on the health of your baby.
Focus on proteins, vegetables and healthy fats
Nutrients like folic acid (which are essential for making DNA) and choline (essential for neurodevelopment and the development of your baby’s spinal cord) are super important during pregnancy.
If you’re pregnant, you also have a greater need for omega-3 fatty acids which are crucial for your baby’s brain and central nervous system function.
You might be hungry, but don’t eat for two!
Growing a human requires a lot of extra energy and effort from your body. As a result, you might notice that you’re especially hungry, despite not doing all that much! But don’t use this as an excuse to eat anything you want in large quantities. This is a sure fire way to put on extra, unnecessary weight while pregnant, and it certainly won’t help boost your energy levels.
When you find your stomach grumbling, reach for extra fruits, vegetables or complex carbohydrates. Try a piece of whole wheat bread with a nut butter or a piece of fruit with some walnuts.
Send in the Supplements
Adding a prenatal supplement to your daily routine is strongly recommended during pregnancy. Sometimes your body may not be getting enough nutrients because you’re simply not eating enough variety. Supplements can help!
What to Look For
- Make sure you’re getting enough magnesium, either through food or a supplement. During pregnancy, you need about 300-350mg of magnesium (350-400 if you’re breastfeeding).
- Choose a multivitamin with folic acid. This is essential to help protect your growing baby from brain or spinal cord birth defects. Take a supplement of at least 0.4mg per day.
- If your diet is diverse, your need for iron might be covered, but you may want to look for a supplement that contains iron, especially if you do not eat meat. You can get your GP to check your iron status at the start of your pregnancy and he/she will be able to guide you about what sort of supplement might be best for you.
Are you still confused? Don’t worry, Morgane (co-founder Guud Woman) has got you covered with this summary of what she ate while pregnant. Follow her guidelines to fuel yourself and your tiny human.
What Morgane Ate During My Pregnancy
- 5x different vegetables (You may be craving carrots, but try to vary your veggies as much as possible in colours like yellow, red and green).
- 2x pieces of fruit per day.
- 1x serving of nuts like almonds, pumpkin seeds, linseed or walnuts. Nuts contain healthy fats and essential nutrients such as magnesium and zinc.
- 1x serving of dairy (like yogurt, cheese, butter or milk). Opt for pasteurised whole milk or whole milk cheese. If you don’t eat dairy products, make sure you eat plenty of plant-based sources of calcium like green leafy vegetables or tofu.
- 1x serving of whole grains or legumes per day (think: lentils, chickpeas, quinoa or wild rice).
- One meal with fish 2x/week, fish is a great source of omega-3 which is important for your baby’s growing brain. Avoid fish with a high mercury content though like tuna, mackerel and swordfish.
- Two portions of organic meat or poultry per week. This helps ensure you are getting enough iron.
Still craving for something sweet?
Add some healthy snacks once in a while, dates with almond butter, dark chocolate, popcorn, homemade granola, healthy ice cream, banana bread are great options.
Need extra help? Get in touch! We would love to help you have the best possible pregnancy.