As a dietitian, I hear plenty of ideas about what you can and can’t eat while you’re pregnant. While some of these theories are true, others simply aren’t.
5 beliefs about pregnancy and nutrition put to the test
ARTICLE
09 November 2021
4 mins read
4 mins read
When you’re pregnant, knowing what to eat (and what to avoid) can be stressful. Here, Accredited Practising Dietitian Marika Day separates fact from fiction when it comes to nutrition when you’re expecting.
1. You need to make drastic diet changes
If you already have a healthy diet, you don’t need to make dramatic changes. Aiming for balance – whether you’re pregnant or not – is key.
There may be some foods you need to remove from your diet, though. There’s also an increased need for some nutrients, like iron, folic acid, calcium and iodine. Vitamin D and DHA (an omega-3 fatty acid) are also important for a healthy pregnancy, but they’re not necessarily an elevated requirement.
Iron-rich food sources include red meat, lentils, legumes, chickpeas, kidney beans and black beans. Dried fruit and other fortified foods like breakfast cereals are also great sources. Folic acid can be found in bread, broccoli, brussels sprouts and leafy greens.
For calcium, look to dairy – or tofu and fortified non-dairy milk – as well as canned sardines that still have the bones in them. Iodine is found in seaweed and dairy products.
2. You need to eat ‘perfectly’ during your pregnancy
This belief is often held alongside another: you need to eat more during pregnancy than you would otherwise (‘eating for two’). This is one of the biggest fears from people who suffer from morning sickness (usually in the first trimester).
I hear from a lot of people who are terrified they’re causing harm to their baby – especially if they’ve had a challenging journey to pregnancy – because all they can stomach for those three months is toast.
However, eating ‘perfectly’ is a misconception – there are days when it simply can’t happen. This is where supplementation can be beneficial. When you can’t stomach a healthy and varied meal, having a pregnancy multi can help. Of course, if you’re considering adding supplements to your diet, it’s a good idea to chat with a dietitian or GP first.
3. You’ll gain weight immediately
A lot of people are concerned if they aren’t gaining weight in their first trimester. It’s important to know that some people lose weight in early pregnancy, especially if they’re experiencing nausea and finding it difficult to eat as they normally would.
If you lose some weight, it’s not necessarily a bad sign. However, for peace of mind, I’d still recommend checking in with your GP.
4. Your pregnancy cravings indicate nutrient deficiencies
You may have heard that pregnancy cravings indicate your body lacks a specific nutrient, but research doesn’t back this up.
On that note, it’s completely fine to indulge in cravings if it’s healthy and safe to do so. Foods that aren’t safe to eat include raw and undercooked seafood – which may contain listeria – as well as high-mercury fish like flake, orange roughy and swordfish. Seafood is a great source of nutrients which are important during pregnancy, but it must be cooked through, and cooked fresh. Avoid eating anything that’s been pre-cooked and chilled.
Other things to avoid – even if you’re craving them – would be soft cheeses, pre-cut fruits, pre-prepared salads and soft-serve ice cream. As an aside, coffee should be limited to one cup a day, as caffeine travels across the placenta. Look at alternatives like decaf or herbal teas to satisfy your craving.
5. You can’t have a healthy pregnancy with a restricted diet
There are many reasons people follow a restricted diet – whether for medical, cultural or ethical reasons.
For people with conditions like Crohn’s or coeliac disease, pregnancy shouldn’t affect the normal way you manage your condition. However, you should check in with your doctor if you have a flare-up during pregnancy.
If you’re vegan or vegetarian, you can still have a healthy pregnancy – it just takes more planning, preparation and, potentially, supplementation. Most pregnancy multi-vitamins will have iodine and DHA in them, so it’s worthwhile supplementing if your diet doesn’t include any oily fish.
If you’re following a restricted diet and have concerns about your health during pregnancy, I’d recommend seeing a dietitian to guide you on how to ensure you reach and maintain adequate nutrition.
AIA Vitality members can check in with their own eating habits by having a Nutrition Assessment with an Accredited Practising Dietitian and save up to 70 per cent on their initial assessment (plus earn AIA Vitality Points in the process). Learn more about AIA Vitality: the wellbeing program that encourages healthy behaviours.
Marika Day
Marika Day is a nutritionist and Accredited Practising Dietitian who knows what the body needs to function at its best. With more than five years’ experience in the health and fitness industry, Marika's holistic approach to diet and exercise is tried and true. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances.
Disclaimer:
This is general information only and is not intended as financial, medical, health, nutritional or other advice. You should obtain professional advice from a financial adviser, or medical or health practitioner in relation to your own personal circumstances.
This is general information only and is not intended as financial, medical, health, nutritional or other advice. You should obtain professional advice from a financial adviser, or medical or health practitioner in relation to your own personal circumstances.
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