Nourish you, nourish your bump

By Henriette Joubert, registered dietitian at The Nutrition House

Pregnancy is an exciting journey but it’s also a time when your body has brand-new needs. The food you eat (and the nutrients it contains) directly affects your stores and in supports your baby’s growth, all while still helping you feel energised, strong and well. That’s why pregnancy nutrition isn’t just about “eating for two”, it’s about “thinking for two” as your micronutrient needs increase much more than your caloric needs alone.

Nutrient-rich foods to prioritise

In pregnancy, your nutrient needs rise more than your calorie need, especially for key nutrients like folate, iron, calcium, iodine, vitamin D, and DHA. However, one macronutrient requirement that does increase is your protein requirement.

Focus on whole, unprocessed foods like:

• leafy greens, legumes, citrus and liver for folate

• dairy and green vegetables for calcium

• eggs, fish, liver and lean meat for iron, vitamin B12

• fatty fish and walnuts for omega-3s to support babies’ brain

NB. All of the above animal products should, of course, be cooked well.

Wholegrains, and colourful fruits and vegetables help boost fibre, which eases digestion and supports a healthy gut.

The role of prenatal vitamins and minerals

Even with the best diet, hitting the recommended daily allowance for every nutrient can be tough. That’s where prenatal vitamins and minerals help – especially folic acid, iron, iodine, vitamin D and docosahexaenoic acid (DHA). They help prevent the risk of neural tube defects, support blood production and help provide your baby with the nutrients they need.

A balanced diet and the right prenatal support can make a world of difference for both mum and baby. Every bite is a chance to nourish, strengthen and support your baby and yourself. Remember, “think for two” instead of just “eating for two”.

Easy ways to stay on track

• Meal-prep when you’re feeling energised: batch-cook soups, as this is an easy way to ensure you get a variety of vegetables, especially if that first trimester nausea sticks its head out!

• Healthy snacks like fruit, boiled eggs, nuts or hummus can keep your energy up between meals. For nausea, carb-heavy snacks such as bran muffins are much easier to stomach, but ensure you get your protein sources in as well!

• Stick to a simple supplement routine that works for your schedule – consistency is key. These multivitamins are much more tolerable with food, so ensure small frequent snacks if nausea is something you are struggling with, and take your vitamins with food.

TIP: Taking an omega-3 supplement in the evening, with food, may help to reduce nausea and improve absorption.

Disclaimer: This guide offers general advice for healthy pregnancies. If you have a chronic condition such as diabetes, hypertension, thyroid disease, or any other medical concern, please consult your healthcare provider or a registered dietician for personalised guidance. Your nutritional needs may differ, and tailored support is essential for your and your baby’s health.