THE INDIVIDUALIZED NATURE OF PREGNANCY NUTRITION
About 29 weeks back, a little bit of magic started stirring in my body, and around 5 weeks after that, I learned I was pregnant. Since then, I’ve been on a beautiful and wild ride of learning, adjusting, growing, and evolving, and my nutrition has certainly been on that ride with me!
When I think back at what my first two trimesters looked like nutritionally, more than anything I am thankful for a solid foundation in nutrition education that’s helped guide me in nourishing my body. I’m grateful for connection to my hunger cues, permission to enjoy and comfort, connection to my body’s changing needs, and the ability to be flexible with my choices. (Hellloooo morning sickness weeks 8-12 where zero meat options or green vegetables were possible. BARF.)
It’s been a time to really lean into my best nutritional habits while also leaning into my greatest self-compassion and flexibility. Much of my first trimester, not a vegetable could be in my sight. The smell of chicken made me puke immediately and my list of aversions was far greater than my list of things that sounded yummy.
So what to do in this situation? Just keep on trying. Allow choices to look as different as they need to day to day to support a body going through so much. And trust that your habits in nutrition are grounded, solid AND flexible enough to arrive back at “best practices” (i.e. protein focused meals + snacks, colorful days with lots of fruits + veggies, nutrient dense, energy-sustaining options as often as possible, with fun added into the mix as well) once those morning sickness days improve. And for me, that’s exactly what happened!
Here’s what we know
A pregnant body is growing a whole new life. Starting from the ground up, forming new organs, forming bones, forming brain cells and little teeny baby muscles.
All of that most important formation requires ample and diverse nutrition.
Trimester one is when hormones like estrogen start to climb and human chorionic gonadotropin (hCG) levels peak. Appetite is funky and food aversions are high, and nutrition looks far from “normal.”
No pregnancy journey is going to look the same, and that also applies to every individuals’ nutrition during pregnancy. This is a time to prioritize quality choices where possible and feed your body with whatever sounds good. When we have a solid foundation of nutrition, we are able to weather seasons of life where appetite and food choices look quite different without stress.
Everybody's needs will be different. Every body’s reactions will be different, aversions will be different, exact quantities of food day to day will be different. There is no one size fits all answer to pregnancy nutrition because every single human has a highly individual human experience with changing, complex needs and stressors.
There are, despite the inherent individuality within every human and momma-to-be’s pregnancy journey, some basic tenants we can focus on to ensure optimal health for both mom and baby:
MICRONUTRIENTS
Micronutrients are vitamins + minerals. We get them primarily from fruits and vegetables in our diets and, during pregnancy, they are more important than ever. Some key micronutrients during pregnancy:
IRON || Iron helps prevent low birth weight, anemia and premature delivery. Great sources include: beef, pork, dried beans, spinach, dried fruits, wheat germ, oatmeal or fortified grains
FOLATE/FOLIC ACID || Helps prevent neural tube defects like spina bifida (helpful to even begin supplementing this micro prior to conception if you know you are trying to get pregnant) and also helps with brain, spinal cord + skull development. Non-supplement sources of folate include: oranges, orange juice, strawberries, leafy green veggies, spinach, beets, broccoli, cauliflower, fortified cereals, peas, pasta, beans and nuts.
CALCIUM || Calcium helps create healthy bones and teeth, as well as prevent blood clotting
(particularly important in the third trimester as huge amounts of calcium are being transferred from momma to growing baby daily.) Great sources include: Yogurt, milk, cheddar cheese, calcium-fortified foods like soy milk, juices, bread, cereals, dark green leafy vegetables, canned fish with bones.
Supplements aren’t always necessary when we are eating a balanced diet filled with whole foods, but supplements may be essential during pregnancy because of the increased need of certain micronutrients. Not all supplements are created equal and many over-the-counter supplements are often made from synthetic materials and do not absorb as well as organic materials. Do your research and make sure to find one that works for you.
MACRONUTRIENTS
Macronutrients (protein, fat, carbohydrates) are essential to a functioning body. During pregnancy, it is incredibly important to be getting appropriate and increasing amounts of food as the needs of your body and baby change and progress. It is not the time to be in a calorie deficit of any sort. It is a time to be attentive to hunger cues, fueling your body well, and leaning into flexibility with food choices.
CARBOHYDRATES
Carbohydrates are important during pregnancy because they supply your body with much needed energy and nutrients. Carbs are broken down into sugar during digestion to feed cells that help your body function correctly. The type of carbs you eat will determine how your body responds.
Complex carbs are foods that are (or almost) in their natural state when you eat them. They are broken down by the body slowly, and as a result, you stay full for a longer period of time, your body is not overwhelmed with a large amount of sugar being digested all at once, and you will be able to glean more micronutrients from complex carbs. Fruits, vegetables, beans, whole grains, oatmeal, sweet potatoes, and potatoes are some examples of complex carbs.
Simple carbs are broken down quickly and give the body a quick burst of sugar. These types of carbs do not generally supply the body with substantial micronutrients, and are also generally less satiating. As with any other time of my life, I’m really working towards overall diversity in my choices and what helps my own unique body feel best. I’m focusing largely on complex, whole food based carb options and absolutely enjoying simpler carbs in the mix as well. (Helloooooo second trimester midnight cereal emergencies and hellooooo third trimester French baguettes with butter!) Cereal, white breads or pastas, candy, cookies, etc. are simple carbs.
Simple carbs are not bad. They are just not as micronutrient dense as complex carbs. A flexible diet includes both types of carbohydrates.
PROTEIN
Proteins are the building blocks of the body. They contribute to building muscle, muscle repair, DNA replication and repair, cellular function, immune function, etc. While creating a baby, your body is doing a lot of these things! Creating cells, creating DNA, helping the immune system of your fetus develop, etc. Protein is essential during pregnancy, especially during your 2nd and 3rd trimesters. Consuming enough protein will help maintain not only mom’s muscle + body tissue, but also support the incredible growth of the baby. Typical adequate protein ranges look like around 0.7 - 1 gram of protein per pound of body weight.
Different protein sources may sound appealing at different phases of pregnancy, and that is ok! Lean in to what sounds good and do your best to prioritize protein where you can.
FAT
Fats, found in foods such as oils, nuts, and meats, are an essential part of our diet. They help regulate hormones, absorb vitamins, and can act as an additional energy source. Fat is crucial for the baby’s brain and eye development. While in this important phase of pregnancy, you want to make sure that you are not eating too little fat. While caloric needs will be completely individualized, it’s best to ensure that fats make up at least 30% of total calories.
The human body is freaking incredible, pregnant or not. When we are creating a new life, our body’s nutritional needs are more important than ever AND we are still afforded the ability to be human, flexible with ourselves and imperfect.
It’s a time to really lean into our best nourishment, our best choices where possible, and our greatest awareness of how powerful being properly nourished really is, because it’s powerful enough to be life sustaining and life giving at the same time. It’s also a time, as always, just to do our very best.
A very important note: we are not licensed medical doctors and advice given should not be taken as such. You should always consult with your doctor regarding your specific needs throughout pregnancy as those needs vary so greatly between individuals.
There are so many different seasons of our lives that require different approaches to our nutrition. Pregnancy is one of those unique and special seasons, and one where it can be especially helpful to have someone on your team helping you navigate your own unique needs. We work with many women who are TTC, pregnancy, and post-partum. You can learn more about our 1:1 Nutrition Coaching here.