By Carly Leaker, Clinical Nutritionist (BHSc NutDMed)
Pregnancy is filled with excitement and anticipation but also uncertainty. While you can’t control everything that happens in your body, you can control how you nourish it, and that can make a powerful difference for both you and your baby.
What you eat becomes increasingly important for preventing micronutrient deficiencies, supporting your baby’s development, and managing healthy weight gain to reduce pregnancy complications. All nutrients play an important role in pregnancy, so a varied diet is essential to help you meet your needs. However, if I had to highlight a few key nutrients to pay particular attention to, it would be the following.
Iodine
Iodine plays a vital role in your baby’s brain and nervous system development. During pregnancy, your iodine needs increase, so it’s important to include iodine-rich foods in your diet. The easiest ways to get enough are by eating fish 1–3 times per week and using iodised salt in cooking.
For those who don’t eat much fish, iodine can also be found in dairy products and some fortified breads. Talk with your healthcare professional if you’re unsure whether you’re getting enough they may recommend a supplement to help meet your needs safely.
Folate
It’s no surprise that one of the first things your doctor will discuss with you is folate. Folate helps build your baby’s cells and is crucial in reducing the risk of neural tube defects such as spina bifida. Many women are encouraged to take folate prior to conceiving and throughout pregnancy. Although folate is found in foods such as green leafy vegetables, fruit, wholegrain breads, legumes, and nuts, it can be difficult to get enough from diet alone.
Protein
Protein is important for both mother and baby. It helps build your baby’s body tissues and supports the mother as her body grows new tissues, while also maintaining strength and energy. Aim to include a source of protein at each meal such as meat, chicken, fish, eggs, dairy, nuts, legumes, tofu, or tempeh.
Iron
Iron is a constant concern for many women, pregnant or not, because women are more vulnerable to deficiency, and requirements increase significantly during pregnancy. Iron supports the growth of your baby and placenta and helps your body adapt to increased blood volume.
Iron is found in meat, as well as legumes, wholegrain breads, and green leafy vegetables. To improve absorption, pair iron-rich foods with vitamin C-rich foods such as capsicum, citrus, tomatoes, and fruit.
Top tip: Squeeze lemon over salads or cooked greens to boost iron absorption.
Vitamin D
Vitamin D plays many important roles during pregnancy. It helps the body absorb calcium to build strong bones and teeth for your growing baby, supports immune function, and helps regulate blood pressure. It also plays a role in cell growth and development, which is essential for your baby’s overall development.
Most Vitamin D comes from sunlight, as it is produced in the skin when exposed to UV rays. Food sources are limited but include oily fish (such as mackerel and sardines) and eggs. Because of its importance, supplementation is often recommended during pregnancy. Always consult your healthcare professional before taking supplements, as they can test your levels and advise what is appropriate for you.
Calcium
Calcium is essential for building your baby’s bones and teeth, and it also helps your heart, muscles, and nerves work properly. Pregnant women need plenty of calcium to support both their own health and their growing baby. Good sources include milk, yogurt, cheese, fortified plant milks, leafy greens, and almonds. Aim to include a calcium-rich food at each meal your bones (and your baby’s) will thank you.
Omega-3 fats
Omega-3 fats support your baby’s brain, nerve, and eye development. Good sources include oily fish, walnuts, chia seeds, linseeds, soybeans, and avocado.
Pregnancy is a journey full of change, and it’s easy to feel like so much is out of your control. But when it comes to nourishing your body, you hold the power. By focusing on key nutrients, enjoying a varied diet, and seeking support when you need it, you are giving your baby a strong foundation while looking after your own health. Remember, every small choice counts and the care you take of yourself is the first gift you give your little one.
Important things to consider
- Eat a varied diet; different nutrients support both your health and your baby’s development.
- More isn’t always better; excessive intake of some nutrients can be harmful.
- Choose pregnancy supplements with your healthcare professional.
- Limit liver to 50g per week due to high vitamin A.
- Avoid dieting; focus on balanced meals, gentle activity, and seek guidance if concerned about weight gain.
- A Clinical Nutritionist can help if you’re unsure about your diet or nutrient intake.
For more tips on keeping your family energised and healthy, contact Carly: