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When you’re pregnant, or trying to get pregnant, you’re constantly bombarded with advice on what you should and shouldn’t do. This is especially true of the things you put in your body.

While the guidance on things like smoking or drinking alcohol is pretty clear, knowing what you should and shouldn’t eat can be trickier.

Your diet always impacts your health, but it’s even more important when you’re pregnant and eating for two (or more!). In this article, we’ll discuss the ins and outs of nutrition before, during and after your pregnancy.

Getting a healthy start

Being pregnant and giving birth is like running a marathon and then recovering from major surgery afterward. It’s hard on your body. You want to be as healthy as possible when you start your pregnancy to give yourself the best chance of having a smooth pregnancy and delivery.

“One of the most important things is to improve your metabolism,” says Dawn Soderholm, an outpatient dietitian at Sentara Obici Hospital. “That means being aware of how many carbohydrates you’re consuming, and staying away from refined flour and sugar in large quantities.”

When it comes to pre-pregnancy nutrition, the guidelines are similar to what all adults should aim for. Eat a balanced diet with plenty of protein. Avoid processed foods and limit the amount of caffeine and alcohol you consume. On top of that, women who are trying to get pregnant should make sure to get additional nutrients, including:

• B12
• B2
• B6
• Choline
• Folate
• Iodine
• Iron
• Omega 3s, especially DHA
• Zinc

“Folate in particular is very important for the proper development of the fetus, even before you know you are pregnant,” says Soderholm. “It’s optimal to get these nutrients from your diet. Food sources for folate include liver, legumes, leafy greens, egg yolks, fish roe, avocado, asparagus, and broccoli.”

You also want to be sure you’re getting enough protein, from sources such as fish, eggs, beef, pork, turkey and chicken, Soderholm recommends

Getting nutrients from your food is ideal, but it’s not always possible. If you limit any food groups, have texture issues with food, or have budget constraints, then a well-formulated prenatal vitamin can help you meet your nutritional needs.

Some common congenital disorders develop before moms even know they’re pregnant. So, taking prenatal vitamins before you get pregnant is vital. Folate in prenatal vitamins is critical to reduce the risk of having a baby with brain or spinal cord conditions, including spina bifida.

Your provider may also recommend additional supplements based on any nutrient gaps and a mother-to-be’s individual needs.

If you have a preexisting health condition like prediabetes or diabetes, you’ll want to work with a nutritionist to try to improve your condition. An A1C blood test, which is used to diagnose diabetes, should be ordered before pregnancy or during the first trimester.

Growing a new human

Once you are pregnant, your nutritional needs will change a little. At this point, your body is starting to build a brand new human being. So, in addition to all the nutrients listed above, you’ll also benefit from getting enough collagen in your diet.

“You have a higher need for collagen–connective tissue–to grow your baby, hold up your uterus and help prevent stretch marks,” says Solderholm. “You’ll find collagen in larger cuts of meat that you’d slow cook, as well as in the skin of fish and chicken.”

Citrus, berries and tropical fruits, such as mango, kiwi, pineapple and guava, promote collagen production.

If you’re already at a healthy weight, you will need to consume more calories while you’re pregnant. However, be aware of the amount of carbs you eat–especially from refined flour and sugar.

“When you’re pregnant, your body naturally becomes more insulin resistant. That’s because insulin is an anabolic hormone that helps you build up tissue, build up a baby,” says Solderholm. “Aim to eat protein-forward meals, non-starchy veggies and appropriate amounts of carbohydrates. Eat whole foods as much as you can and limit your sweet treats.”

Not only can high blood sugar cause gestational diabetes during your pregnancy, but it can also impact your unborn child.

“If your blood sugar is high throughout your pregnancy, it predisposes your child to obesity, type II diabetes, and it affects the development of their pancreas,” says Solderholm. “Not consuming enough nutrient-rich protein foods–which often leads to consuming too much sugar during pregnancy–can also predispose them to mental health issues like anxiety and ADHD.”

The road to recovery

When it comes to pregnancy, giving birth is often thought of as the finish line. But in reality, it’s just the beginning. Your body needs to heal after delivering your baby–which, even if things go smoothly, is akin to recovering from surgery. You’ll also have the physically demanding job of caring for a newborn.

The nutritional recommendations post-pregnancy are roughly the same as before and during pregnancy but with a few tweaks.

“Your protein needs are higher any time that you’re healing. Again, focusing on those nutrient-rich protein foods is a good thing to do,” says Solderholm. “If you’re breastfeeding, supplement with a practitioner-determined high dose of vitamin D3, just to make sure your breastfed baby gets enough vitamin D3.”

If you’re thinking about getting pregnant or already are, consult a dietitian to evaluate your current diet and look for ways you can improve. To see a dietitian, you’ll need a referral from your primary care physician or OB-GYN. At your first appointment, you’ll be assessed, including answering questions about your eating habits. The dietitian will work with you to set realistic, achievable nutrition goals.

“When you’re making these food decisions minute to minute, it can be a struggle,” says Solderholm. “We’re all a work in progress, but there’s always room for improvement if we’re interested.


Learn more about Sentara's nutrition services and maternity services.