Pregnancy & Nutrition

Nutrition in the different phases of pregnancy

Pregnancy is a period of increased metabolic demand therefore, proper nutrition during pregnancy is important to optimise the health of both mother and baby.7,8,9 Each trimester of pregnancy also presents itself with different nutritional needs for both mother and baby.9 You may not meet your micronutrient and mineral needs through diet alone.8,63,64

If adequate amounts of nutrients are not supplied through your diet, it may be essential to take a multivitamin and mineral supplement specifically designed to support each stage of your pregnancy.10,62-66

Nutritional supplements should be taken on the advice of your health care provider, and are meant to correct nutritional deficiencies that may occur, and not to replace a healthy diet.11

Before Pregnancy

Folic acid requirements are increased in pregnancy because of the rapidly dividing cells of the foetus.12 The WHO (World Health Organisation) recommends that folic acid should be taken as early as possible, ideally before conception, to help reduce the risk of neural tube defects, such as spina bifida, where the foetal spinal column doesn’t close completely.9,12,13

During Pregnancy

There is sound evidence that an adequate intake of micronutrients support your maternal health.14                       

A balanced diet that contains elements from a variety of food groups is critical to your baby’s growth and development.15 In order to obtain the correct nutrients needed for a healthy pregnancy, you need a balanced diet that contains a variety of the food groups listed below.15

Proteins play many critical roles in the body, as they form part of the muscles, tissues, and organs, and are just as important for other functions.15,16,17.67 Proteins are made up of hundreds or thousands of smaller units called amino acids, which are attached to one another in long chains.16 Some amino acids that make up proteins can only be obtained from your diet.17 Your developing baby needs plenty of proteins, especially in the second and third trimesters. Iron is also found in certain proteins, which helps to carry oxygen to your muscles and to your baby.15

Animal protein sources include:

  • Meat, poultry, fish, eggs, milk and cheese as they contain a variety of amino acids15,18

Plant protein sources include:

  • Peas, beans, lentils, nuts, seeds, and grains. These foods contain essential amino acids, though often in lower amounts than animal protein sources.15,18,19

Complex carbohydrates are found in breads, grains, cereals, pasta, rice and potatoes.23,24

Wholegrains contain fibre, which is important for digestion and can help prevent constipation. Carbohydrates are an important source of energy during pregnancy.15,23,24,59

Fruits and vegetables contain a variety of vitamins and minerals, as well as water and fibre.25.26

Fruit sources include:

  • Citrus fruits (e.g. grapefruit and oranges), strawberries, kiwi fruit and guavas contain Vitamin C which increases the absorption of dietary iron.27
  • Orange-flesh melons e.g. cantaloupes are a good source of beta-carotene, which can also be found in mangoes, peaches and apricots.28
  • Oranges, tangerines, blackberries, raspberries and bananas contain moderate amounts of folate.29,30,31

Vegetable sources include:

  • Vegetables such as broccoli, tomatoes and brussels sprouts contain Vitamin C.15
  • Green vegetables such as broccoli and spinach contain folate, Vitamin C, beta-carotene, iron and other trace elements.31,32,33
  • Carrots are rich in beta-carotene and are also a good source of several vitamins and minerals, especially biotin.34

A small amount of fat is an essential part of a healthy, balanced diet, and helps the body to absorb Vitamins A, D and E.35

The oils from seeds, nuts and fish supply essential fatty acids which can only be obtained through your diet.36,37 

Essential Fatty Acids (EFAs) such as Omega-3 are important not only for your health but support the development of your baby’s eyes and brain, especially during the second half of pregnancy, mainly during the third trimester.38,42 

Vegetable oil sources include:

  • Olive oil, canola oil as well as nuts and soybeans.38,39 

Dairy contains calcium, one of the most important minerals for helping your baby develop healthy bones and teeth. Calcium also supports normal blood clotting, muscle function and nerve function. Your developing baby draws calcium from your body. If you don’t get enough through your diet, it may affect your bone health later in life and increase the risk of conditions like osteoporosis.15 

Sources of calcium are:

  • Milk, cheese and yoghurt15
  • Some calcium is also found in green vegetables, seafood, dried peas and beans.15

NB: The above are general suggestions only. Each individual’s dietary needs may vary based on several factors, so it’s important to follow the guidance of your health care provider.

  • Raw meat (uncooked seafood and rare or undercooked beef or poultry).40
  • Deli meat (e.g. sliced meats like ham or processed meats).40,41
  • Raw eggs.40
  • Fish with high mercury levels (e.g. shark, swordfish and king mackerel), smoked seafood, raw shellfish.40
  • Unpasteurised milk.40
  • Soft cheese (e.g. Brie, feta, Camembert - if made with unpasteurised milk)40
  • Paté.40

The content contained here is intended solely for informational purposes. It is not meant to replace professional medical advice, diagnosis, or treatment. We encourage readers to consult health care providers for personalised advice and treatment options related to their specific health concerns.

Food Preparation

Contamination can also be caused by poor food preparation, so you can never be too safe when it comes to your health and especially the health of your baby.20,21,22  

 The following are some basic food preparation tips:

  • Wash your hands well before preparing your food.
  • All food should be washed well and cooked thoroughly, as food poisoning while pregnant can be dangerous for you and your baby.
  • Never eat food that is past the best before date.
  • Reject any damaged packs, such as dented or leaking cans, containers or other packaging.
  • Don’t buy frozen or chilled foods that have been left out of the freezer.
  • Store raw and cooked foods separately.
  • Avoid defrosting outside the refrigerator.
  • Thaw frozen food in the fridge or microwave, not at room temperature.
  • Eat leftover foods within 24 hours and reheat them until they’re steaming hot.
  • Avoid unpasteurised items of food, such as milk and dairy products.
  • Avoid foods that contain uncooked eggs, such as homemade mayonnaise or mousse.

After Pregnancy

  • Omega 3 – Helps maintain/support cardiovascular health42
  • Iron – Assists in reducing tiredness and fatigue. Contributes to the normal functioning of the immune system42
  • Calcium – Contributes to normal blood clotting42
  • Vitamin A – Contributes to normal iron metabolism42