What you CAN (and should!) eat during pregnancy
I like to consider myself a ‘can eat’ dietitian - I love to focus on foods that can nourish our bodies well, rather than focusing on the list of foods to limit or avoid. I am currently 26 weeks pregnant, and any other pregnant woman out there can likely relate when I say that during pregnancy there seems to be the biggest list of ‘can’t eat’ and ‘avoid’ foods! No soft cheese, no pre-prepared salad bars, no runny eggs, no processed meats, watch your caffeine intake… the list goes on. So what is it that we CAN (and should!) be eating during pregnancy? Here is a list of my top 5 picks for what to make sure you include in your healthy pregnancy eating plan.
1. Fibre rich foods
During pregnancy an adequate intake of dietary fibre is vital for the proper functioning of your body, as well as having some very pregnancy-specific roles to play. Studies show us that a fibre-rich diet can reduce the risk of pre-eclampsia, and is also important for keeping some of those pesky pregnancy related side effects at bay, such as constipation and reflux.
During pregnancy, the Australian recommended intake for dietary fibre is 28g per day. To reach this target, we need to prioritise fibre rich foods at most main meals and snacks across the day as a general rule. Dietary fibre is found in varying amounts in plant foods, such as vegetables, fruit, wholegrains, legumes, nuts and seeds. So while you may have been counselled to steer clear of those salad kits, pre-chopped fruit salads or salad bars, there are still plenty of options available to ensure you hit your fibre targets. Some ways to boost your fibre intake each day include:
Opt for wholegrain as often as possible. Simply swapping from white to grain bread, regular crackers to vitaweats and white rice to a brown rice & quinoa blend will boost your fibre intake from these foods from roughly 4g to over 10g!
Eat your 2 serves of fruit each day. Choose fresh, frozen, dried or even canned in natural juice
Ensure you get that salad and veg in! Make fresh salads at home, snack on cherry tomatoes, carrot sticks or baby qukes, or throw extra spinach or grated carrot in your regular midweek meals to boost your regular intake
Snack on nuts and seeds - these are not only a super nutritious snack, but can be easily concealed in your handbag or desk draw for those moments when you suddenly *need* something to eat!
Swap a meat meal each week for a legume based meal, such as chickpea and veg curry, lentil bolognese or tofu stir fry. Not only are these higher in fibre, but they also can assist in reducing our intake of saturated fats across the week.
2. Oily fish
Oily fish is a great source of omega three fatty acids that are vital for the healthy growth and development of bub’s brain cells and can help to reduce inflammation in the body. In addition to this however, regular intake of omega three fatty acids during pregnancy may also assist in preventing preterm birth and is linked with a reduced risk of allergic disease in our offspring. While it is recommended to limit your intake of higher mercury fish, such as flake (shark), swordfish or marlin to once per fortnight (and no other fish that fortnight), choosing low mercury options 2-3 times per week is ideal to ensure you get the healthy fats you and bub need without the higher mercury content.
Lower mercury fish that are safe to include regularly during pregnancy include:
Tinned tuna
Tinned salmon
Atlantic salmon
Mackerel
Sardines
Silver warehou
3. Some good sources of calcium
Calcium is essential for the growth and development of your little one’s bones, teeth and cell signalling pathways. The recommended intake of calcium doesn’t actually increase during pregnancy compared to other women of the same age - our bodies are clever enough to literally increase the amount of calcium that is absorbed and mobilised during these 9 months (even with no increase in our intake!). So why would we focus on calcium during pregnancy? The Australian statistics show that in our country 73% of females consume less calcium than recommended, meaning that most of us are not reaching our targets regardless of whether we are pregnant or not. In light of this, pregnancy is a great time to get in the habit of meeting the recommended intake target of 1000mg/day. One easy way to approach this is to aim to include three serves of calcium rich food (with about 300mg per serve) each day. Calcium is often associated with dairy foods, as they are generally good sources of this nutrient, however, there are plenty of other foods we can also include to help meet these targets. Some great sources of dairy and non-dairy calcium include:
90g canned sardines ~ 500mg calcium
250ml cows milk ~ 300mg calcium
250ml calcium fortified plant based milk ~ 200-400mg calcium (always check the label!)
40g hard cheese ~ 300mg calcium
150g firm tofu ~ 300mg calcium
200g tub natural yoghurt ~ 300mg calcium
60g pasteurised cream cheese ~ 180mg calcium
30g chia seeds ~ 160mg calcium
50g handful raw almonds ~ 132mg calcium
110g pouch Cocobella coconut yoghurt ~ 125mg calcium
90g canned red salmon (with bones) ~ 120mg calcium
3 dried figs ~ 120mg calcium
4. Plenty of fluids
I get it - many of our common ‘go to’ drinks are currently off the table. We’re limiting caffeine in tea and coffee, saying no to alcohol, avoiding soft drinks where possible (excess soft drinks in pregnancy have been linked with increased weight and metabolic issues for bub down the track) and leaving that fermented kombucha on the shelf. But our bodies actually require more fluids now during pregnancy than our non-pregnant counterparts, especially as our blood volume increases by roughly 45% during this time.
The recommended fluid intake during pregnancy is 2.3L per day, or about 9 cups. And it’s worth mentioning that if you plan to breastfeed, the requirements actually increase after bub is born… up to 2.6L per day! So now is a great time to get in the habit of drinking regularly and drinking plenty.
Ideally the majority of our fluid intake should come from plain water. But if you are after something else to mix up your intake, there plenty of pregnancy-safe options to go towards:
Milk. Adding a glass of milk to your day can be a great way of adding some hydration while also boosting that calcium intake!
Fruit based smoothies. Blend up a quick and nourishing smoothie from a handful of fresh fruit, a cup of milk, a scoop of yoghurt and your favourite smoothie add-ins such as peanut butter, oats or chia seeds.
Coffee (just a small please!). It is generally considered safe to include up to 200mg caffeine per day during pregnancy. So if you are used to including a variety of caffeinated drinks across the day, the trick is to prioritise which caffeinated beverages you wish to consume! A small coffee (1 espresso shot) generally contains about 80-120mg caffeine, while an instant coffee contains about 80mg per serve.
Green and black tea. Green and black teas are considered safe to consume during pregnancy, however they are both caffeinated, so should be consumed in moderation. Black tea contains approximately 50mg caffeine per cup, while green tea is a little lower at 30mg per cup.
Decaf tea and coffee. Decaf tea and coffee both still contain a very small amount of caffeine, but are considered to be safe in pregnancy. These are still best consumed in moderation as the tannins, oxalates and phytates can interfere with the absorption of other nutrients if consumed in larger quantities
Some herbal teas. Peppermint and ginger teas are considered safe during pregnancy in moderate amounts. As they are both caffeine free, these can be added as a warm and refreshing drink without interfering with your caffeine count!
5. A variety of protein sources
The amino acids from protein are the building blocks of our body’s tissues - such as our muscles, bones, hair, skin, organs and nails. So it will come as no surprise that during pregnancy - especially the second and third trimester when bub is growing the most - our protein requirements start to increase. Studies also suggest that getting the right amount of protein (not too little, not too much) is ideal for positive pregnancy outcomes and a healthy birth weight infant. There are certainly other roles of protein as well, such as managing blood pressure, appetite regulation and blood glucose control.
Depending on your build and activity levels, it is recommended generally to consume between 60-100g protein per day. Protein is found in a variety of plant and animal foods, including meat, poultry, eggs, fish, legumes, dairy, nuts, tofu and seeds.
To meet those protein targets, aim to spread your protein intake across the day - a little with each main meal is ideal to keep you feeling balanced, as well as a protein top up in your snacks. And don’t forget to go for variety! One of the things I love about our protein rich foods is that they all provide a little something ‘extra’ nutritionally speaking. For example, eggs offer a good amount of choline (a nutrient that is important for bub’s brain development), fish and seafood top up our omega three intake, legumes, nuts and seeds come with a good dose of healthy-gut fibre (and some healthy fats!), while lean red meats offer a more easily absorbed form of iron.
Interestingly, protein powders are generally not recommended in pregnancy, nor are they necessary to meet requirements in most circumstances. If you wish to include protein supplements, it’s best to chat to your prenatal dietitian or doctor for personalised advice.
Stuck on ways to get the protein you need across the day? In need of a bit more variety? Try some of these simple meal and snack options to get you out of a protein rut:
Heat pre-made falafel balls and add to a wrap with salad and avocado
Snack on some homemade trail mix with plenty of nuts and seeds added
Add hard boiled eggs to salad with heat-and-eat brown rice and your favourite dressing
Try pulse pasta for dinner (I love this mixed with basil pesto and cooked greens for a super quick evening meal)
Snack on Greek yoghurt with berries and a sprinkle of oats
Spread some soy & linseed toast with natural peanut butter for a quick and filling breakfast or snack
Keep tins of tuna, chickpeas or kidney beans on hand to quickly boost protein at main meals
Buy pre-cut chicken or lean beef strips to add to stir fries for a simple dinner
Traybake salmon fillets with veggies such as sweet potato, carrots, broccolini and beetroot for a colourful and easy dinner
Want more? Book in with Lauren today for personalised and realistic advice at any stage of your pregnancy or post-natal journey.
