Needs for all nutrients needs increase during pregnancy
Pregnancy is a time of massive physiological changes for the mother. During pregnancy, your body works overtime to support the growth and development of your precious little one. One of the most critical factors contributing to a healthy pregnancy is proper nutrition.
Literally, building another human being requires a lot of the mother’s nutrition. All the enzyme processes involved in replicating DNA, building blood vessels in the placenta, developing organs, and expanding maternal tissues require energy and various micronutrients to allow these processes to go smoothly.
Changes in energy needs
Changes in energy metabolism look quite difference across each of the three trimesters.
In the first trimester of pregnancy, there is no significant change in energy needs. It is a common misconception that as soon as you are pregnant, you need to start eating more to grow a tiny human. For the first 14 weeks of pregnancy, this isn’t the case.
Expected weight gain in the first trimester is typically only 3 kg; most of this weight is attributed to changes in fluid distribution. Excess weight gain in the first trimester is associated with a high risk of metabolic complications such as gestational diabetes because it points to a higher baseline level of insulin resistance before pregnancy.
From around 8-10 weeks’ placental hormones start to ramp up and ignite major changes in metabolism. In trimester two, women need on average 340 calories more. In trimester 3, energy needs may increase by around 450 calories per day. The extra energy is used to develop fat stores and support energy needs of the rapidly growing foetus.
Trimester One
Major hormone and metabolic shifts start around 8-10 weeks’ as the placenta forms
No significant energy increase
Remember to hydrate, as fluid needs go up
|
Trimester Two
More “anabolic” = Storing body fat and nutrients for later
+340 kcal
3 large eggs and 1/2 avocado
|
Trimester Three
More “catabolic” = Mobilising body fat and nutrients for rapid foetal growth
+450 kcal
1 banana, 100 g plain Greek-style yoghurt, and 50 g mixed nuts or grain-free granola |
Increased demand for micronutrients
The best way to ensure you’re getting adequate micronutrients during pregnancy is by eating a nutrient-dense diet with mostly whole-foods, in place of less nutritious processed foods.
Because of the risk of nutrient depletion, food to include in your diet during pregnancy especially are:
- Red meat: Iron deficiency is common during pregnancy, therefore including plenty of iron-rich foods is essential. Small amounts of organic liver (50 g) is also fantastic to include on a weekly basis for iron and B vitamins.
- Eggs: These provide protein and vitamins but are also exceptional sources of choline, needed for brain development.
- Dark green leafy vegetables: These provide folate, magnesium, and other trace minerals.
In conclusion, pregnancy is an extraordinary journey that requires special attention to nutrition. Providing your body with the right balance of nutrients is not only crucial for your well-being but also for the healthy development of your baby. Remember, nourishing yourself is the first step in nurturing the life you’re bringing into this world.
Sylvia is a Registered Dietitian and Nutritionist from New Zealand. She is also a PhD candidate and lecture at the Auckland University of Technology, where here main area of research is in gestational diabetes. As an advocate for whole-food nutrition, her clinical practice focuses on supporting metabolic health and averting lifestyle diseases. She has a special interest in women’s health and supports female clients in optimising hormonal health and fertility, including those planning pregnancy. You can find out more about Sylvia at FearlessNutrition.co.nz