Nutrition During Pregnancy
Pregnancy is an extraordinary journey with numerous physical and emotional changes and challenges. One crucial aspect of this transformative period is nutrition. Proper nutrition during pregnancy plays a pivotal role in supporting the health of both the mother and the developing baby.
Extra nutrition is required as the mother’s basal metabolic rate rises and the needs of the fetus and mother increases. As there is an increased requirement for growth of the baby this also leads to an increase in nutritional requirements, particularly protein, iron and minerals. Mothers however, are not actually “eating for two”. The mothers daily energy expenditure increases by approximately 10-15%, so it is closer to eating for 1.15.
Requirements for many micronutrients, including Iron, Calcium, Folate, Iodine, and Vitamin D, increase during pregnancy, and many women are often deficient or borderline sufficient in these nutrients, requiring an increase in dietary intake and/or supplementation.
Nutrition forms the foundation for a healthy pregnancy. It provides essential nutrients crucial for the growth and development of the fetus while also supporting the mother's health. The following key nutrients are especially important during pregnancy:
Folate: Vital for neural tube development in the early stages of pregnancy.
Vitamin B12: Important for the development and function of the babies brain and spinal cord and for forming healthy red blood cells.
Vitamin D: Helps build strong bones in your baby and may prevent hypertensive disorders in the mother. Helps with calcium absorption and helps your baby's bones, teeth, kidneys, heart and nervous system to develop.
Calcium: Maintains maternal skeletal mineralisation and reduces the risk of hypertensive disorders during pregnancy.
Iodine: Ensures normal development of the brain and nervous system of your baby.
Other supplements you may be advised to take include (but are not limited to): Vitamin K, Omega 3 and probiotics. Additionally, your iron levels should be checked at your first antenatal visit and at 28 weeks gestation. Depending on your results you may be advised to take an additional iron supplement.
Some of the recommendations for vitamin and mineral supplementation during pregnancy as per the Royal Australian and New Zealand College of Obstetricians and Gynaecologists is summarised below:
Folate should be taken for a minimum of one month prior to conception and for the first 12 weeks of pregnancy. The recommended dose is at least 500mcg daily in Australia to prevent neural tube defects, however, this may change if you are at risk of malabsorption or at an increased risk of neural tube defect development.
Vitamin B12 supplementation while breastfeeding and during pregnancy should be consumed by those with a vegetarian or vegan diet. The recommended daily intake is 2.6 mcg/day while pregnant and 2.8mcg/day while breastfeeding.
It is advised that all pregnant women take 400IU of Vitamin D daily during pregnancy.
Exclusively breastfed infants should be given 400IU daily of Vitamin D for at least the first 6 months of life.
Women should aim to consume 1000mg of calcium in their diet per day, this may change if you do not consume dairy or under 18 years old.
Iodine supplementation of 150 micrograms per day should be taken by those considering pregnancies, pregnant or breastfeeding.
Managing Discomforts with Nutrition
Pregnancy often brings about discomforts like nausea, heartburn, and constipation. Simple dietary adjustments can help alleviate these issues:
Nausea: Folic acid, Vitamin B6 and Thiamine supplementation may be adviced to help alleviate your nausea, as well as high protein drinks and bland food.
Heartburn: Eat several small meals throughout the day, avoid citric foods, greasy or spicy foods, avoid carbonated drinks. Sleep with your head elevated on several pillows and avoid exercising after eating.
Constipation: Increasing fiber intake through fruits, vegetables, and whole grains, along with drinking plenty of water, can ease constipation. Maintain good toilet habits.
Optimal nutrition during pregnancy is fundamental for the health and development of both the mother and the baby. By consuming a well-balanced diet rich in essential nutrients, managing discomforts and incorporating osteopathic care, expectant mothers can navigate this beautiful journey with greater comfort and confidence.
We strongly encourage all pregnant women or those planning conception to chat to their health care professional about the nutritional needs while pregnant, or consider seeing a Naturopath! (We recommend Lumi or Habitual Wellness)
If you have any further questions or queries please don’t hesitate to reach out to us at info@tugunosteopathy.com or 0405 640 786. You may also like to check out the Australian Governments guide to nutrition during pregnancy here.