Nutrition During Pregnancy: A Dietitian’s Guide to Eating for Two

Pregnancy nutrition is one of the most consequential dietary conversations we have with clients — both because the stakes are so high and because there is so much misinformation circulating about what to eat and avoid during this extraordinary period. The foundational truth is that pregnancy is not about ‘eating for two’ in terms of quantity; it is about dramatically improving the quality and completeness of your nutrition to support both your health and your developing baby’s.

Key nutrients during pregnancy include folate, iron, calcium, omega-3 DHA, iodine, choline and vitamin D. Folate — ideally from a prenatal vitamin containing at least 400 micrograms of folic acid taken prior to conception — is critical for neural tube development in the first weeks of pregnancy, often before a woman knows she is pregnant. Iron needs increase substantially in the second and third trimesters to support expanded blood volume and fetal development. Omega-3 DHA, found in fatty fish and algae-based supplements, supports fetal brain and eye development throughout gestation.

Pregnancy is also a time when gastrointestinal symptoms — nausea, heartburn and constipation — can significantly interfere with nutritional adequacy. Evidence-based strategies for managing these symptoms while maintaining nutritional quality are an important part of prenatal nutrition counseling. At NutriGreene, we support clients with pregnancy and lactation nutrition and take pride in helping clients navigate every trimester with confidence, evidence-based guidance and a genuinely enjoyable approach to eating well for two.

Sources

• American College of Obstetricians and Gynecologists. Nutrition during pregnancy. ACOG.org. 2023.

• Koletzko B, et al. Nutrition during pregnancy, lactation and early childhood and its implications for maternal and long-term child health. Ann Nutr Metab. 2019;74(2):93-106.

Ready to take the next step in your nutrition journey? Schedule an appointment at NutriGreene today. www.nutrigreene.com | (203) 429-4211 | info@nutrigreene.com