Prenatal nutrition

Let me start by saying CONGRATS, mama! Now that you are pregnant you are probably getting advice from everyone on prenatal nutrition – from relatives to complete strangers at the grocery store. I thought I would offer up my own prenatal nutrition nuggets – as a Registered Dietitian and a mama who has been there before. Ensuring optimal nutrition during pregnancy is one of the best gifts you can give your baby as it can help establish the essential building blocks of growth and overall health. No matter how many weeks are left in your pregnancy, it is never too late to start. This means eating real foods and nourishing your body with quality ingredients – lean proteins, fresh fruits/vegetables, whole grains, healthy fats, and proper hydration.

Protein: It is recommended to consume 75-100 grams of protein per day during pregnancy. Protein positively affects the growth of fetal tissue – including the brain. Some research shows that increased protein intake also lowers the risk of preeclampsia and some women report decreased morning sickness when they consume protein in this recommended range daily. Protein sources include fatty fish (Omega 3s – including DHA), chicken, lean cuts of beef or pork, eggs, cottage cheese, low-fat dairy products, and legumes such as beans or garbanzo beans. Fresh fruits and vegetables: They contain a variety of vitamins and minerals to meet folate, iron, vitamin d, and fiber needs. A great serving recommendation is 2-3 servings of fruit + 2-3 servings of vegetables per day. Whole grains: Consuming whole grains helps us meet our iron needs and provide fiber to help avoid constipation. The current American Pregnancy Association recommendation is three, ½ cup servings per day.Whole grain sources include whole wheat breads, pastas, brown or wild rice, quinoa, oatmeal, popcorn, barley, and buckwheat. Healthy fats: This is often the biggest hurdle for many women, but consuming adequate fats is absolutely vital to baby’s organ and brain development. Three servings of 1-2TBSP per day is the current recommendation. Healthy fat sources include olive oil, avocados, olives, nuts, peanut butter (or alternative nut butters), fatty fish, and flax seeds. Water: A woman’s blood volume actually increases during pregnancy and her body has to supply fluid to replenish the amniotic fluid the baby is in. Drinking enough water (usually around a gallon a day) can help fight off morning sickness and also helps prevent constipation and make sure mom and baby are properly hydrated.

A few foods to avoid during pregnancy are any foods with high risk of foodborne illnesses – this includes sushi or other raw meats, unheated deli meats, raw eggs, and unpasteurized milk/cheeses. Alcohol and tobacco products should also be avoided. Pregnant mamas should also keep your caffeine intake under 200mg per day and if you’re anything like me, you won’t skip your daily cup of coffee. ☺ If you have any further questions on prenatal nutrition or nutrition in general, I am happy to answer those for you!Sarah Money, MS RDN LDWellness Coordinator Conway Regional Health and Fitness Center 501.450.9292 ext 306sarah.money@conwayregional.org