Beyond the Basics

While we’ve covered the basics of good pregnancy nutrition, there are a few other considerations that I want to draw attention to. Part of why it’s so important to work with someone well-versed in pregnancy is because it’s just not one-size-fits-all. For some, adequate protein will be second nature. For others, gut health has never been an issue. One woman will find herself loathing even the sight of vegetables for the entire first trimester, while another might discover she can’t fathom bringing herself to eat almost all the protein sources readily available to her. While the basics of good pregnancy nutrition are fairly straightforward (real food, not too much, not too little), the execution tends to be anything but.

Special Considerations

It would be great if everyone went into pregnancy well nourished and with optimal levels of every nutrient, etc. The reality is, very few of us are that well prepared. If you’re depleted from recent birth control use, have practiced a restricted eating pattern or a vegan/vegetarian diet for quite some time, are new to the eating lots of vegetables game, or a myriad of other things, you’re much more likely to start the pregnancy already deficient or borderline deficient in nutrients essential to you and the growing baby. Your micronutrient needs are going to be even higher, as you work to replace your own stores and keep up with the needs for baby.

Another major risk factor for depletion is pregnancy spacing. It is recommended that there be 18-24 months between pregnancies. But, especially with many of the women I see waiting until later in life to try to start a family, whether that be because they were working on establishing their career, hadn’t found the right partner, or some other reason, this definitely impacts family planning. When you feel like your biological clock is ticking, ideal pregnancy spacing often goes out the window in deference to growing your family. The problem? Pregnancy, nursing, and postpartum all require a LOT of nutrients. It take 12-18 months, typically, to really “recover” from pregnancy and delivery, and that assumes you ate really well, got plenty of quality sleep (ha!), and generally managed your stress super well. So, if you are pregnant soon after having a previous child, super nutrient-dense meals and targeted supplements are even more vital.

These extra needs also apply to mommas carrying multiples. Multiple babies = multiple “requests” for your resources and nutrients. While the needs for twins aren’t quite “double” the needs for a singleton, they’re definitely quite increased! Ensuring you get sufficient micronutrients, calories, and protein becomes a full-time job! And figuring out how to get it all in when your stomach is even further cramped is a downright miracle.

SALT: FRIEND OR FOE?

Another consideration during pregnancy is your salt intake. Many have probably been told to limit their salt, especially if they’re struggling with or have a history of high blood pressure. Unfortunately, studies just don’t generally support this advice. Salt needs actually INCREASE during pregnancy, especially if you’re a) super active and sweating a lot, and/or b) pregnant during the hot summer months and losing hydration and salt through your sweat. In fact, there’s some evidence to suggest that low salt intake make actually WORSEN blood pressure complications like pre-eclampsia, with recent studies suggesting a HIGHER intake of salt in pregnancy lowers blood pressure and lessens pre-e severity. It feels counterintuitive, and the mechanisms of it are outside the scope of this post, but suffice to say, as blood volume expands (as it does during pregnancy), adequate salt is absolutely essential to maintain proper sodium concentrations in the extra blood and stave off high blood pressure as the body works to maintain proper sodium concentrations. Signs of inadequate salt intake include dehydration, leg cramps, headaches, elevated blood pressure, constipation, low amniotic fluid, and edema.

KEY TAKEAWAYS

For a basic healthy pregnancy foundation, focus on eating real food, rich in veggies, protein, and healthy fats. Don’t fear salt; do be mindful of your carbs, making the majority come from vegetable and fruit sources. Avoid processed foods as much as possible, as well as artificial sweeteners. Eat when you’re hungry, stop when you’re not, and if you’re going to count something, count grams of protein and servings of vegetables and fruit, not calories. And remember, supplements are to bridge gaps and provide a safety net, not to use as an excuse for a poor or inadequate diet.

The choices you make before and during your pregnancy can have a life-long impact on your child’s health. It can feel daunting, but it doesn’t have to be! Cultivate a support team that can ensure you and baby are well-nourished and healthy, now and into the years beyond. You have the power to reduce the risk of pregnancy complications, improve your health, increase your chance of a successful pregnancy and delivery, and get your baby started on the right foot, and it all starts with your next meal.