Healthy Diet, Healthy Pregnancy

Nutrition in pregnancy is a hot topic and a most-asked question in my clinical practice. I want to preface this by saying any food that sits well and stays down in the first trimester is good food (yes, even if that's just bland/white carbs like toast, pasta and bagels). However, we have some good evidence to suggest that specific dietary intake helps to support healthy, ongoing pregnancies. So let's dive in! 

The Mediterranean Diet 

One of the most researched and evidence-based diets for disease prevention and treatment; from cardiovascular disease to high cholesterol to infertility. The Mediterranean diet continues to be an important focus once conception has occurred. 

A recent study showed that if women, beginning in the later half of their first trimester, included the following six food groups/concepts into their diet, they had a significant reduction in gestational diabetes, small babies, urinary tract infections, high blood pressure and other high-risk pregnancy complications

1. Vegetables: 12 servings per week minimum
2. Fruits: 12 servings per week minimum.
3. Nuts: 3 servings per week minimum.
4. Extra virgin olive oil: Olive oil is included most days of the week, and upwards of 30+ ml (2 tbsp) of olive oil daily.
5. Oily fish: 3 servings per week minimum.
6. Whole grain cereals and less than 2 servings of rice, pasta or white bread per week.
7. Legumes
8. Skimmed dairy products: 1 serving per day.

Protein & Pregnancy

Protein is an important nutrient in pregnancy. When protein levels fall below 60 grams per day, some people may be at a higher risk of pregnancy-related complications and smaller for gestational-age babies.

A person’s goals for protein intake during pregnancy will differ slightly based on other fueling requirements such as the number of calories needed. Most patients should aim for 20-25% of their caloric intake from protein. To determine the amount of protein you should be specifically eating use this calculator

High Protein Foods

- Salmon 17g per 3oz
- Cod 20g per 3oz
- Tuna 20g per 3oz (raw, yellowfin)
- Eggs 6g per egg
- Egg whites 13g per 1/2 cup
- Chicken 24g per 3oz
- Turkey breast 24g per 3oz
- Beans (chickpeas, black beans, kidney beans) 20g per 1/2 cup
- Lentils 9g per 1/2 cup
- Tofu 10g per 1/2 cup
- Hemp hearts 11g in 3 tbsp
- Pumpkin seeds 9g in 1oz
- Almonds 6g in 1oz (~23 almonds)

Choline, a Pregnancy Essential

Choline is an essential fatty acid in pregnancy, it supports early implantation, ongoing pregnancy and the healthy neurological development of the baby. Choline is abundant in eggs, and pregnant patients who consume 2-3 eggs, 3-4 times per week easily meet their choline needs. If you choose not to eat eggs during pregnancy you can choose from these sources of Choline in the diet (mg/serving)

High Choline Foods

1. Chicken, liver, cooked (3 oz) 247
2. Lecithin. Use 1-2 tbsp per day in smoothies or in cereals.
3. Soy flour, defatted (1 cup) 201
4. Salmon, sockeye, smoked (3 oz) 187
5. Egg, whole, raw, fresh (1 large) 125
6. Quinoa, uncooked (1/2 cup) 60
7. Chicken, broilers or fryers, meat and skin, roasted (3 oz) 56
8. Turkey sausage, cooked (3 oz) 55
9. Wheat germ, toasted, plain (2 tbsp) 50
10. Milk, nonfat, fluid, with added vitamin A (8 ounces) 38
11. Cauliflower, cooked, boiled (1/2 cup) 24
12. Peas, green, frozen, cooked, drained (1/2 cup) 22
13. Bacon, pork, cured, cooked (2 pieces) 20
14. Almonds (1 oz) 15
15. Broccoli, cooked, boiled, drained (1/2 cup) 15
16. Frankfurter, beef (1) 15
17. Oat bran, raw (1/2 cup) 15
18. Pecans (1 oz) 15
19. Tomato paste, canned (2 tbsp) 12
20. Flaxseed (2 tbsp) 11

The goal is to consume 450mg/day of choline. If you're not getting this from your diet, supplementation is recommended. Some prenatal do include choline so make sure to take a look at your prenatal label and include that in your total! 

Pregnancy Nutrition Matters

Choosing a Mediterranean-based diet with a focus on protein adequacy and high-choline foods can help prevent negative pregnancy outcomes like gestational diabetes & hypertension, preterm birth, small for gestational-age babies and preeclampsia. These simple lifestyle changes can have a profound impact on you and your future babe.