Choosing the right foods is crucial for both mother and baby. The Mediterranean diet is an excellent framework to follow throughout pregnancy. It emphasises whole grains, fruits, vegetables, legumes, nuts, seeds, and healthy fats like olive oil – all rich sources of antioxidants like vitamin C, folate, and omega-3 fatty acids. These antioxidants help protect your cells from damage and promote healthy development for your baby.
Folate, also known as vitamin B9, is a superstar nutrient, especially during the first trimester. It plays a critical role in neural tube development, reducing the risk of birth defects. But folate's importance extends beyond the first trimester. It continues to support healthy cell growth and DNA formation throughout pregnancy so it is important to continue supplementing throughout pregnancy. Folate foods include dark green leafy veg, chickpeas and meat. Another B vitamin, B12 is essential for red blood cell formation and nervous system health. B12 needs increase during the third trimester as the baby starts storing this vitamin. Include grass-fed animal products like meat, poultry, and eggs, or consider a B12 supplement if you're vegetarian or vegan.
Beyond folate/B12, a key nutrient for baby's brain development is DHA, a type of omega-3 fatty acid found in fatty fish like salmon, sardines, and mackerel. Pregnant women should include these in the diet 1-2 times a week, being mindful of Mercury intake. While DHA is often emphasised, EPA is important for mums brain during pregnancy and postpartum. Taking an omega 3 supplement that contains good levels of both EPA and DHA is advisable. Another lesser-known nutrient, choline, is equally important. Found in eggs, liver, and some nuts, choline plays a crucial role in your baby's memory and learning development. Studies have shown that mothers supplementing with this find their baby's hitting developmental milestones quicker.
The thyroid gland plays a vital role in regulating metabolism and baby's brain development. To support its function, ensure you're getting enough iodine, selenium, and iron. Iodine, found in seaweed and dairy is essential for healthy thyroid hormone production. Selenium, present in Brazil nuts, and whole grains, works alongside iodine for optimal thyroid function. Iron deficiency is common in pregnancy, so include iron-rich foods like red meat, darker cuts of poultry, some organ meats, beans, lentils, and spinach. Pair these iron-rich foods with vitamin C sources like citrus fruits, peppers, and tomatoes to enhance iron absorption.
For most women that consume dairy in pregnancy, they should be getting enough calcium to support baby's bone development but if dairy free, opt for tahini and tinned sardines or tinned mackerel to obtain calcium. Vitamin D is crucial for bone development in your baby and helps regulate calcium absorption. Aim for 10-15 minutes of midday sunlight exposure most days, but consider testing for and supplementing vitamin D, especially if you have limited sun exposure or a darker skin tone.
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