Pregnancy is a transformative journey with unique nutritional needs for both you and your baby. Proper nutrition not only provides the building blocks for your baby’s growth and development but also help you to feel healthy and energised throughout this exciting journey.
By focusing on a balanced diet, full of essential nutrients, and supplementing where needed, can make a big difference in your baby’s development and your own wellbeing.
Key Nutrients for a Healthy Pregnancy
Eating the right nutrients during pregnancy is key to helping your baby grow strong and healthy whilst keeping you feeling your best. Whilst some nutrients, like folic acid and vitamin C are well known, but there are a others just as important foetal development and maternal wellbeing. Let’s take a closer look:
Folic Acid
Folic acid, is crucial for the development of your baby’s neural tube development, which happens in the first trimester of pregnancy. The neural tube becomes your baby’s brain and spine and so adequate intake of this nutrient can help to reduce the risk of birth defects like spina bifida. Folic acid a synthetic form of vitamin B9 and it has to undergo a series of metabolic steps before it can be used by your body effectively. For this reason your Nutritional Therapist may recommend that you supplement with more bioavailable forms of this nutrient such as 5-methyltetrahydrofolate (5-MTHF) or folinic acid to support you through the first 12 weeks of your pregnancy. Continuing a prenatal vitamin with folic acid after the first trimester is considered beneficial for ongoing health.
Food sources: Leafy greens (spinach, broccoli, lettuce, asparagus), fruits (mangoes, oranges, kiwis) beans (edamame, lentils) and wholegrains.
Iron
Iron is essential for producing extra blood that carries oxygen to your baby. It also prevents anaemia which can leave your feeling weak, dizzy and tired or struggling with low mood. Low iron levels can affect your baby’s growth and make your pregnancy feel much harder.
Food sources: Red meat (grass-fed beef, lamb), poultry (turkey, chicken), pulses (lentils, beans) and fruits (strawberries, dates, figs) and fortified grains.
Pairing iron-rich foods with Vitamin C (e.g., oranges, peppers) helps your body absorb iron more effectively.
Calcium
Calcium is a mineral that is extremely important for helping your baby grow strong bones and teeth. It also while also supports muscle function and heart health for both of you.
Food sources: Canned fish with edible bones such as sardines and salmon are excellent sources. Dairy products (milk, cheese, and yoghurt), tofu, green vegetables (broccoli and spinach, okra), acorn squash.
Vitamin D
Vitamin D works hand-in-hand with calcium, helping your body absorb it and build strong, healthy bones for your baby. It also supports baby’s heart health and developing immune system.
Food sources: Sunlight is the primary source of Vitamin D, but getting enough can be tricky, especially in the UK! For this reason supplementation is frequently recommended. Dietary sources include oily fish (salmon, sardines, mackerel), eggs (the yolks) and mushrooms.
Vitamin C
Vitamin C is a powerhouse nutrien that supports your immune system, helps your body absorb iron, and keeps your skin and tissues healthy. It also plays a vital role in your baby's growth and development.
Food sources: Red peppers, citrus fruits (oranges and grapefruits), strawberries, kiwis, mangoes, tomatoes, and vegetables like sweet potatoes, peppers, broccoli and Brussel sprouts.
The Role of a Balanced Diet in Pregnancy
A balanced diet is the foundation of a healthy pregnancy. During this time, your body needs extra nutrients, vitamins, and minerals to support your baby’s growth and development while keeping you healthy and energised.
Including a variety of foods —like fruits, vegetables, whole grains, proteins, and healthy fats—gives your baby the nutrients they need to build strong bones, organs, and a healthy immune system. For you, a balanced diet reduces the risk of pregnancy complications and keeps you feeling your best as your body works hard to nurture new life.
When to Consider Supplements
Even with a healthy diet, some nutrients, like folic acid and Vitamin D, can be hard to get enough of during pregnancy. This is where supplements can help to fill any gaps. Talk to your GP or a pregnancy nutritionist for advice tailored to you and your baby’s needs!
Personalised Pregnancy Nutrition Support
Every pregnancy is unique, and every expectant mother has unique nutritional needs. Meeting with a pregnancy nutritionist can help you feel confident and supported by focusing on what’s best for you and your baby.
When you meet with a pregnancy nutritionist, they will work with you to provide support and personalised advice. This can include:
· Functional tests and lifestyle check-ins which give a clear picture of your health and nutrient levels.
· Personalised advice and recommendations based on your DNA, preferences, and health goals to make sure you're getting exactly what you need.
· Support and ongoing guidance which helps you stay on track and feel empowered to enjoy your pregnancy journey every step of the way!
Take the First Step Towards a Healthy Pregnancy
Good nutrition during pregnancy is one of themes meaningful gifts you can give to yourself and your baby. With a balanced diet, the right supplements, and expert support, you can embrace this special time with confidence, knowing you’re building a strong foundation of health for your baby’s future.
For expert advice and personalised pregnancy nutrition consultations, please look at our Pregnancy Support Services.
Comments