Pregnancy is a time of beautiful change and growth, both for the expecting mother and the developing baby. Ensuring you get the right nutrients is crucial for supporting a healthy pregnancy and promoting optimal fetal development. Here are a few of our top tips of what to focus on throughout your pregnancy and postpartum to nourish your growing body & baby!
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Protein
Protein is crucial during pregnancy as it helps build and repair tissues and supports the development of your baby’s body. Including a source of protein in every meal will help to support energy production, reduce energy slumps throughout the day and maintain a healthy blood sugar level – goodbye sugar cravings!
- Recommendation: Aim for 3-4 servings per day and opt for protein rich snacks between meals. Sources of protein include lean meats, eggs, nuts, seeds, lentils, wholegrains including quinoa, chickpeas and dairy products
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Fish or Fish Oils (Omega-3 – DHA & EPA)
Omega-3 fatty acids are vital for maintaining a healthy pregnancy and promoting your baby's brain development. They can also help reduce the risk of postpartum depression, preterm labor, preeclampsia, and fetal growth restriction. Additionally, omega-3s may lower the risk of atopic diseases in infants, such as allergies, eczema, and asthma.
- Recommendation: Eat low-mercury fish like wild salmon, rainbow trout, Atlantic mackerel, or sole. We also recommend quality supplementing through pregnancy to support your intake of omega-3, you can find our prenatal & pregnancy bundles on our website.
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Calcium
Calcium supports the development of your baby's bones and teeth and helps maintain healthy blood pressure, potentially preventing preeclampsia. It also helps reduce leg cramps during the third trimester when combined with magnesium.
- Recommendation: Aim for calcium-rich foods such as dairy products if tolerated (milk, yogurt, cheese), tofu, dark leafy greens, beans, sesame seeds, and almonds. Additional supplementation may be necessary if your diet lacks sufficient calcium.
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Vitamin D
Vitamin D is essential for calcium absorption and supports immune function and mood. Deficiency in vitamin D can be linked to various issues such as osteoporosis, gestational diabetes, low birth weight, and increased C-section rates.
- Recommendation: Optimise your vitamin D levels by getting adequate sun-safe exposure. “D Minder Pro” is a great app you can use to track your vitamin D exposure.
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Folate
Folate is crucial during pregnancy as it plays a vital role in preventing neural tube defects, supporting healthy cell division, and reducing the risk of maternal anaemia. Adequate intake of this essential nutrient helps ensure proper fetal development, including the healthy formation of the brain and spinal cord, and supports a healthy placenta, which is vital for nutrient delivery to the baby
- Recommendation: Include folic acid-rich foods such as dark green vegetables, legumes, beans, and lentils.
- Ensure your prenatal contains activated folate: Activated folate such as ‘Levomefolic acid’ is one of the biologically active forms of folate that the body can use directly without needing to convert it. Find the prenatal supplements we recommend on our website.
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Iron
Iron is vital to prevent anaemia and related complications like low birth weight, preterm labor, and postpartum depression. Adequate iron is essential for energy production and endurance! Low iron levels are common during pregnancy.
- Recommendation: Incorporate iron-rich foods like beef, chicken, pork, turkey, lamb, beef liver, beans, lentils, tofu, and peas. A prenatal vitamin usually contains iron, but additional supplementation may be necessary if you are found to be deficient.
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Probiotics
Probiotics support digestive health and boost immune function, which can prevent infections and improve overall well-being. They are also beneficial to continue postpartum when breastfeeding.
- Recommendation: Include probiotic-rich foods like yogurt and kefir in your diet. Consider probiotic supplements to further support gut and immune health, you can find the Qiara Pregnancy/Breastfeeding Probiotic we recommend on our website.
Ensuring a well-balanced diet rich in these essential nutrients can significantly impact both your health and your baby’s development during pregnancy. For personalised guidance and precise nutrient dosing, book in with one of our naturopaths for support.
