Pregnancy Nutrition 101

Why is proper nutrition important during pregnancy?18, 20

What you eat, your baby also eats!

Proper nutrition is important for your health and well-being and of the developing baby during pregnancy.

Having proper nutrition will help with:

Fetal Development
Maternal Health
Reduce Risks of Birth Defects
Optimal Birth Weight
Energy and Nutrient Reserve
Reduce Risk of Complications
Postpartum Recovery
Breastfeeding Support

Key Nutrients during Pregnancy14,21

❀ Folate (Vitamin B9):

Crucial for neural tube development

(forms the early brain and spinal cord)

❀ Vitamin D:

Facilitates calcium absorption, crucial for bone health and immune system support

❀ Iron:

Supports increased blood volume

❀ Calcium:

Supports bone, teeth and nerve development

❀ Omega-3 Fatty Acids:

Aids in brain and vision development

❀ Protein:

Ensure proper growth of baby's tissues and organs

Nutrient Rich Foods: 19

Fruits and Vegetables: Packed with vitamins, minerals, and fiber.
Whole Grains: Good sources of complex carbohydrates (slow & steady digestion): oatmeal, brown rice, bulgur, barley, rye, quinoa,...
Lean Proteins: Meat, poultry, fish, eggs, and legumes provide essential amino acids.
Dairy: Calcium-rich options for bone health: milk, cheese, yoghurt,...
Healthy Fats: unsaturated, monounsaturated, and polyunsaturated fats (omega-3s): Avocado, vegetable oils such as olive oil, avocado oil, and coconut oil. Fish, nuts, and seeds.

To give you an idea,

Here is a list of nutrient rich foods that are crucial for your beautiful baby's development!

Folate/Folic Acid/B9

Leafy green vegetables:

kale, broccoli, turnip greens, arugula, cabbage, bok choy, collard greens, watercress, spinach

Brussels sprouts

Broccoli

Asparagus

Beef Liver

Cantaloupe

Beets

Tropical fruits

Citrus fruits

Avocado

Okra

Fortified cereals

Sunflower seeds

Peanut

Corn

Cauliflower

Chickpeas

Eggs

Omega-3s

Eggs (pastured hens & enriched eggs have even more omega-3s)

Flaxseeds

Walnuts

Chia Seeds

Soybeans

Salmon

Trout

Herring

Anchovies

Sardines

Shrimp

Calcium

Leafy green vegetables: kale, broccoli, turnip greens, arugula, cabbage, bok choy, collard greens, watercress

Cooked spinach

Almonds

Tofu

Figs

Dairy: Milk, cheese, and yogurt

Make sure those are pasteurized (more on this further down)

Iron

Meat

Poultry

Tofu

Leafy greens

Beef liver

Figs/dried figs

Dates

Eggs

Beans

Prunes

Dried apricots

Dried peaches

Strawberries

Watermelon

Tomatoes

Flaxseeds

Sesame Seeds

Cashews

Vitamin D

Trout

Tuna

Salmon

Sardine

Egg yolk

More information below on vitamin D products!

What About Fortified Products?

Those are great, as they provide additional nutrients.

Food items such as orange juice, yogurt, cow milk, almond milk, and soy milk, are naturally very low in vitamin D. Many of these products have vitamin D added into them, offering a potential source of this nutrient, but you have to check the nutrition labels to ensure that they are in fact fortified with vitamin D. Here is where you want to look:

Do I need reduced-fat milk?

Reduced-fat milk is recommended for adults to help maintain a healthy balance of nutrients while minimizing saturated fat intake.

Whole milk is specifically recommended for children between 1 and 2 years old because the fat content supports their rapid growth and brain development during this crucial stage. After the age of 2, children can transition to reduced-fat milk to reduce their intake of saturated fat and promote overall health.26

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Calcium in Orange Juice?

.You also might've noticed when you go to the store that some orange juices state that they contain calcium. Here too, calcium is added into the product, as oranges have naturally very low calcium content. This is an effective method of increasing your intake of these nutrients. Same thing for the vitamin D.

.A cup (8oz) of orange juice not fortified with calcium only gives you about 2% or less of your recommended Daily Value (of calcium). So look for the ones that are fortified in calcium! A cup (8oz) of fortified orange juice will give you about 25-30% of your recommended Daily Value (of calcium).23 Those orange juices can provide another source of calcium, as long as you check the label to be sure.

Shake well before serving, to have the calcium and vitamin D evenly distributed!

Fun Fact: The orange juices with pulp contain more fiber!24

At the bottom left of the container, you can also find the "pasteurized" statement. ↑

Pay attention to "Added Sugars" in orange juice. While naturally sweet, some varieties may contain extra sugars added during processing. Excessive sugar, can contribute to health issues like obesity and diabetes. Choose options with little or no added sugars to manage intake and support overall health.

Vitamin D in Mushrooms?

As for mushrooms, most of them do not contain vitamin D. But there are some, look for the ones that state they are a source of vitamin D.

Those have been grown under a UV light or exposed to sun.5, 6

The vitamin D is produced endogenously (made internally) when ultraviolet (UV) rays from sunlight strike the skin and trigger vitamin D synthesis.25

Here is an example of where to look:

Fun Fact!

Based on four separate studies, exposing white button mushrooms to midday sun for 15–20 minutes would generate sufficient vitamin D, providing more than 10μg (10 micrograms) per 100g of fresh mushrooms. This amount meets close the recommended daily dose of vitamin D, of 15 mcg / (600 IU). 22, 25

- 1 mcg of vitamin D is equal to 40 IU. 25

What About Pasteurized Products?

Pasteurization is the process that involves briefly heating liquids at high temperatures, then rapidly cooling them down. This is done in order to kill microbes that may cause illnesses. Pasteurization also extends the shelf life.

During pregnancy, it's important to consume pasteurized products to prevent foodborne illnesses that can harm the baby.

What Foods Are Pasteurized?

Dairy products (Most milk in stores are pasteurized but other dairy products like cheese, yoghurt, and butter may not undergo pasteurization)
Fruit juices
Canned goods

Make sure you check those labels that say "Pasteurized" before buying!

There are many foods and drinks you can consume! But what about the foods and other substances that can harm your baby?

Alcohol
Illicit drugs
Smoking
Fish with high levels of mercury. The U.S. Food and Drug Administration (FDA) says not to eat the following while pregnant: Bigeye tuna, King mackerel, Marlin, Orange roughy, Swordfish, Shark, and Tilefish. 14

Avoid foods that are more likely to contain germs that could cause foodborne illness, including: 2, 7, 8, 14

Raw and undercooked meat and seafood. This includes sushis.

- High risk of E.coli.

Raw eggs. Remember certain desserts are made with raw eggs, such as tiramisu and chocolate mousse.

- High risk of Salmonella and E.coli.

- If eating eggs, make sure the white and yolk are fully cooked (firm).

Unpasteurized foods/juices, (milk, fruit juices, cheese, yogurt, and butter). 1

- High risk of Listeria and Salmonella toxicity, which can lead to serious complications for you and your baby.

Hot dogs or deli meats, unless steaming hot (heat up to 165 degree Fahrenheit).

- High risk of Listeria toxicity.

Store-made salads, such as chicken, egg, or tuna salad.

- They are usually prepared in bulk and may have been stored for some time before being purchased. You don't know how they handled the food either. These pre-packaged/pre-prepared, ready to eat foods, are high risk of Listeria and Norovirus toxicity.

Raw sprouts of any kind (including alfalfa, clover, radish, and mung bean).

- Those products grow in warm and humid environment, which is the perfect condition for Salmonella, Listeria, and E.coli to grow. It is best to cook them before eating.

Cutting out caffeine entirely may be the cause of your headaches if you're experiencing them. If so, try having a small amount of coffee and reduce each day the amount until you manage to have none. This should alleviate your headaches. Make sure you also drink plenty of water along the way.

Can I Drink Coffee??

Yes,

But, little to no coffee is best.

Less than 200mg caffeine per day appear to be safe during pregnancy. 14

Keep in mind, one regular cup (8oz) of coffee is 95 mg. Make sure you take into account other beverages and food such as tea, soda, and chocolate because they also contain caffeine, and will add on that daily content of <200mg.

Starbucks Coffee 16, 17

The caffeine content of brewed coffee at Starbucks is as follows:

Short (8 oz): 180 mg ✔️
Tall (12 oz): 260 mg ❌
Grande (16 oz): 330 mg ❌
Venti (20 oz): 415 mg ❌

However if you're getting a latte, the amount changes, considering the large amount of milk that is added:

Short: 75 mg (one espresso shot)

Tall: 75 mg (one espresso shot)
Grande: 150 mg (two espresso shot)
Venti: 150 mg (two espresso shot)

An 8-oz, brewed coffee from Starbucks contains 180 mg of caffeine. A single espresso and espresso-based drinks contain 75 mg, while an 8-oz cup of decaf coffee contains about 15 mg of caffeine. 16

HYDRATION

When you're pregnant, you need more water than the average person in order to:

𓄼 Maintain blood volume 𓄼 Build new tissue 𓄼 Carry nutrients

𓄼 Enhance digestion 𓄼 Flush out wastes and toxins

The current recommendation for water intake is drinking 12 (cups) glasses of water each day. Check your urine to see if more or less is needed, urine should be light yellow if you're well hydrated. 13

Here are some tips to help you stay hydrated!

Adding fruits like lemons, limes, or frozen raspberries.
Limit caffeine consumption.
Increasing your intake of fruits and vegetables, as they also contribute to water intake.
Include milk, juice, sparkling water, herbal tea, and soups in your overall fluid intake. Click on the "Safe Teas" below the image, this will bring you to the Sickness Relief page. You'll find a sections on which teas are safe during pregnancy.
Pay attention to your body's signals and ensure you drink enough fluids to minimize feelings of thirst.
Monitor hydration through urine -> light yellow.
Adjust your fluid intake based on your activity level to support increased physical activity. 13

Safe Teas

KEY POINTS

Avoid risky products → raw/undercooked foods and unpasteurized products
Make a habit of checking labels
No alcohol and smoking
Eat a variety of foods
Include healthy fats → omega-3s
Limit caffeine
Stay hydrated
Keep your plate colorful!

References:

1. Taylor M, Galanis E. Food safety during pregnancy. Canadian Family Physician. 2010;56(8):750-751. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2920771/#:~:text=Pregnant%20women%20should%20avoid%20consuming
2. Pregnancy FAQ | University of Colorado OB-GYN & Family Planning. University of Colorado OB-GYN. Accessed February 14, 2024. https://obgyn.coloradowomenshealth.com/health-info/pregnancy/pregnancy-faq#:~:text=Diet%20during%20pregnancy%20should%20be

3. Minute Maid® Orange Juice - All Varieties | Coca-Cola US. www.coca-cola.com. Accessed February 14, 2024. https://www.coca-cola.com/us/en/brands/minute-maid/orange-juice

4. Does Orange Juice Have Calcium? How Much? Goodnature. Published April 11, 2023. https://www.goodnature.com/juice-archives/does-orange-juice-have-calcium-how-much

5. A Natural Source of Vitamin D VITAMIN D REMAINS a NUTRIENT of CONCERN. https://www.mushroomcouncil.com/wp-content/uploads/2017/11/Mushrooms-Vitamin-D-Factsheet.pdf

6. How To Get Your Vitamin D From Mushrooms. Center for Nutrition Studies. Published July 24, 2021. https://nutritionstudies.org/how-to-get-your-vitamin-d-from-mushrooms/

7. Deli Meat in Pregnancy. American Pregnancy Association. Published June 25, 2013. Accessed February 14, 2024. https://americanpregnancy.org/healthy-pregnancy/is-it-safe/deli-meats/#:~:text=Cold%20cuts%20are%20now%20sprayed

8. Foods To Avoid During Pregnancy? www.thebump.com. Published March 2, 2017. https://www.thebump.com/a/foods-to-avoid-during-pregnancy

9. Eat Healthy During Pregnancy: Quick tips - MyHealthfinder | health.gov. health.gov. Published May 19, 2023. https://health.gov/myhealthfinder/pregnancy/nutrition-and-physical-activity/eat-healthy-during-pregnancy-quick-tips
10. Valente DL, M.S., RD. Top 10 Pregnancy Superfoods, According to Dietitians. EatingWell. https://www.eatingwell.com/article/7900675/top-pregnancy-superfoods-according-to-dietitians/
‌11. 18 Foods Filled with Folate Every Woman Should Know (Infographic). www.unitypoint.org. https://www.unitypoint.org/news-and-articles/18-foods-filled-with-folate-every-woman-should-know-infographic
‌12. American Red Cross. Iron-Rich Foods. Redcrossblood.org. Published 2019. https://www.redcrossblood.org/donate-blood/blood-donation-process/before-during-after/iron-blood-donation/iron-rich-foods.html
‌13. How Hydration During Pregnancy Can Benefit You and Your Baby. intermountainhealthcare.org. https://intermountainhealthcare.org/blogs/how-hydration-during-pregnancy-can-benefit-you-and-your-baby
‌14. Pregnancy and Nutrition. medlineplus.gov. https://medlineplus.gov/pregnancyandnutrition.html#:~:text=You%20need%20more%20of%20many
15. Humphries J. Power pregnancy food: 25 delicious recipes full of folate. The Healthy Mummy. Published January 29, 2019. https://www.healthymummy.com/top-folate-for-pregnancy-foods/
16. The Complete Guide to Starbucks Caffeine. Caffeineinformer.com. Published 2019. https://www.caffeineinformer.com/the-complete-guide-to-starbucks-caffeine
17. Bjarnadottir A. How Much Caffeine in a Cup of Coffee? A Detailed Guide. Healthline. Published June 3, 2017. https://www.healthline.com/nutrition/how-much-caffeine-in-coffee#TOC_TITLE_HDR_4
18.tbsmo. Benefits of Eating Healthy During Pregnancy | NJ Perinatal Associates. New Jersey Perinatal Associates. Published May 11, 2017. https://njperinatal.com/2017/05/benefits-of-eating-healthy-during-pregnancy/
19.Stickler T. Maintaining a Healthy Pregnancy. Healthline. Published December 22, 2014. https://www.healthline.com/health/pregnancy/healthy-pregnancy#nutrition
‌20.The Importance of Nutrition in Pregnancy and Lactation: Eat Better, Not More | OHSU. www.ohsu.edu. Published May 2022. https://www.ohsu.edu/school-of-medicine/moore-institute/importance-nutrition-pregnancy-and-lactation-eat-better-not-more#:~:text=Comprehensive%20improvements%20in%20the%20nutritional
21.Kelly L. Nutritional needs during pregnancy and breastfeeding. Mayo Clinic News Network. Published March 30, 2024. https://newsnetwork.mayoclinic.org/discussion/consumer-health-nutritional-needs-during-pregnancy-and-breastfeeding/
22.Amy S Rasor KMP. A Nutritionally Meaningful Increase in Vitamin D in Retail Mushrooms is Attainable by Exposure to Sunlight Prior to Consumption. Journal of Nutrition & Food Sciences. 2013;03(06). doi:https://doi.org/10.4172/2155-9600.1000236
23.Calcium and Vitamin D – Florida Citrus Orange Juice. Accessed April 9, 2024. https://www.floridacitrus.org/oj/nutrition-facts/calcium-and-vitamin-d/
24.Getting the Most Out of Your Glass of Orange Juice | St Vincents Medical Center. stvincents.org. Accessed April 16, 2024. https://stvincents.org/about-us/news-press/news-detail?articleId=48370&publicid=745#:~:text=And%20finally%2C%20pulp%20or%20no
25.National Institutes of Health. Vitamin D. Nih.gov. Published September 18, 2023. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
26.Cow’s milk and children: MedlinePlus Medical Encyclopedia. medlineplus.gov. https://medlineplus.gov/ency/article/001973.htm#:~:text=A%20child%20who%20is%201

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