Updated March 2025
Did you know March is National Nutrition Month?
What better way to set a good strong foundation than to learn the nutritional needs that start from within the womb?
We interviewed our Nurse Practitioner Yadira Santiago Banuelos, to find out more about the importance of nutrition during pregnancy. You’ll also find helpful information that you’ll want to know if you are or are considering becoming pregnant!
It’s often said, “You need to eat for two in pregnancy, is this true?”
Hate to break it to you…. this is a complete myth!
Although your recommended weight gain may vary according to your pre-pregnancy weight and for pregnancy of multiples. Throughout the second and third trimester of your pregnancy your body only needs an average of an additional 300 calories a day! With a recommended average weight gain of 25-35 lbs. (throughout the full pregnancy), for a woman with a normal pre-pregnancy BMI. Excessive weight gain can increase risks of delivery complications as well as hypertension and gestational diabetes in pregnancy. Although we don’t recommend indulging with pregnancy cravings, we do recommend you listen to your cravings! (And no, it’s not to try to figure out your baby’s gender)… but it can be your bodies way of letting you know your body’s current nutritional deficiencies.
When should I start my prenatal vitamins? And are they truly needed if I already eat a well-balanced diet?
Ironically, we should start even before you are pregnant! Ideally at least one month prior to trying to conceive. Those early weeks of a pregnancy are when some of the most important development happens.
On average, women often realize they are pregnant between 6 and 8 weeks, but by this time many of the vital organs including brain and spinal cord development have already started to occur. Starting your prenatal vitamin early helps provide the extra vitamins and minerals needed to support a healthy pregnancy for pregnant and soon-to-be pregnant women.
Many women may experience nausea during the first trimester in pregnancy, making it even more difficult to consume a well-balanced diet. However, even if you aren’t struggling with nausea and generally eat a well-balanced diet, it is still quite difficult to get all the nutritional needs during pregnancy from food alone. When looking for your prenatal vitamins, try to choose a prenatal vitamin that contains folic acid, iron, calcium and vitamin D.
What steps should women take during pregnancy to ensure they are getting proper nutrition?
There are a few things we highly recommend, first off hydration! Aim to drink at least 8 glasses of water a day.
Try to make sure your diet is balanced with a good variety of protein (aim for about 60 grams/day), fruits, vegetables and whole grains. If you are struggling with nausea, you want to try to make sure that whatever little you can eat, is good quality calories and nutrient dense. Good protein rich options include eggs, fish, beans, nuts and poultry. Choose whole grain or higher fiber options over simple starches or white breads, such as: quinoa, brown rice, oatmeal, whole grain breads, etc.
When prepping your meals make sure to wash all fruits and vegetables thoroughly before eating, and to cook all meats and seafood to an internal temperature of 160°F (71°C).
Following the above recommendations will help ensure they are getting proper nutrition!
Be sure to check out the Special Supplemental Nutrition Program for Women, Infants, and Children (WIC). WIC offers nutritional counseling and supplemental foods that focus on quality proteins, fruits, and vegetables. You can learn more here.
Is there anything you should avoid in pregnancy?
There are some foods we want to avoid throughout pregnancy, these include:
- foods with high mercury levels (shark, swordfish, mackerel)
- raw or undercooked meats: beef, pork or poultry
- raw seafood
- raw sprouts
- raw eggs
Try to limit empty calories, these are calories that although sometimes tasty have very little nutritional content, examples include: unhealthy fats/fried foods, simple sugars (cookies, cake, pie, donuts, sugary cereals), processed foods or sugary drinks.
For all my avid coffee drinkers… try to limit your caffeine intake to less than 400mg. Additionally, it is always recommended to avoid alcohol and tobacco.
A final note…
Your baby is totally dependent on you for his or her nutrition so be intentional in planning your meals!
Questions about pregnancy? Contact the Family Health Clinic!
Our Nurse Practitioners are here to help you through your pregnancy. If you have any questions about pregnancy or are thinking about becoming pregnant and would like to learn more about our women’s health options, call (800) 321-5043 and make an appointment!
