Written by Maria Buxton, MS, RD, LDN

Prenatal nutrition is incredibly important as it can have a major impact on both the mother’s and baby’s health. The good news is that starting balanced nutrition choices early can make a significant difference in your health outcomes. If you’re looking for guidance on prenatal nutrition, seeking counseling from a registered dietitian is one of the best ways to ensure you’re meeting your needs.

Prenatal Nutrition Counseling

You can start prenatal nutrition counseling before you become pregnant.¹ Preconception nutrition counseling is a great opportunity for couples to learn about balanced nutrition and make positive changes together. This is an ideal time to make lifestyle changes like improving food choices, reducing alcohol intake, and increasing physical activity.² It is also a crucial time for the mother-to-be to consider taking nutrient supplements, such as starting prenatal vitamins at least one month before becoming pregnant.³ However, if you are like most couples and seeking nutrition counseling after receiving the exciting news, here is some advice to consider.

Prenatal Vitamins

As a dietitian, I always suggest food first and then supplements to fill in the gaps. However, pregnancy is an exception. Prenatal vitamins are vital supplements to support your pregnancy. Taking a daily prenatal vitamin that contains folic acid – a nutrient known to reduce the risk of fetal neural tube defects – is most critical before and during the first trimester.³ You can also increase your intake of folate-rich foods like dark-green vegetables, legumes, nuts, seeds, and fortified grain products.³ A combination of folate-rich foods and a daily prenatal vitamin can help to support your baby’s brain and nervous system development.

Key Nutrients

Iron is another important nutrient to consider during pregnancy. Your blood volume increases during pregnancy to meet you and your baby’s needs.² Iron, along with other nutrients like folate, helps to support red blood cell formation. You can find heme-iron in animal sources like red meat, poultry, and fish, and non-heme iron in plant foods like beans, peas, lentils, and dark-green vegetables.³ Combining non-heme iron with vitamin C-rich foods can improve its absorption. Lastly, you may need additional nutrients if you follow specific diets or lifestyle practices. Vegan or vegetarian diets may require additional attention to ensure adequate vitamin B12 intake.³ Your doctor will want to run some lab work to test for nutrient deficiencies. Always ask your doctor about your specific nutrient supplementation needs and follow their guidance.

A Balanced Diet

As your energy and nutrient needs increase throughout pregnancy, practicing a balanced diet is essential. This means including a serving of protein, complex carbohydrates, and healthy fats at every meal, as well as a variety of foods from each of the five food groups. Eating in this way provides energy for you and your growing baby, and adding color and variety to your meals can help to ensure you’re getting the micronutrients needed for your baby’s development. 

Pregnancy Weight Gain

Pregnancy weight gain is a topic that concerns many women. However, it is important to understand that weight gain is a natural and essential part of the pregnancy process. It serves as an indicator for your doctor to monitor your pregnancy progression. If you feel anxious about gaining weight, remember that the extra pounds have a purpose. During pregnancy, your body creates new tissues and fluids, such as the growing baby, placenta, increased blood volume, and amniotic fluid.² Additionally, the extra fat stores will provide energy to produce breast milk and support recovery post-pregnancy.² Despite this, it is common for women to struggle with their body image and pregnancy-related body changes. Rest assured, a qualified professional such as a registered dietitian can offer support for healthy weight gain during pregnancy. 

Pregnancy is a special and exciting time, and taking care of your nutrition is a key part of supporting your health and your baby’s growth. Working with a registered dietitian can help to reduce stress and ensure you’re making the best choices for your unique needs.

References:

1. Rasmussen KM, Yaktine AL. Weight Gain During Pregnancy: Reexamining The Guidelines. Washington, D.C.: The National Academies Press; 2009. https://nap.nationalacademies.org/catalog/12584/weight-gain-during-pregnancy-reexamining-the-guidelines
2. Nnakwe NE. Community Nutrition: Planning Health Promotion and Disease Prevention, 3rd ed. Burlington, MA: Jones & Barlett Learning; 2018.
3. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov.