Pregnancy is a special stage in a woman's life, full of changes and new challenges. One of the most important aspects during this time is proper nutrition, which directly affects the health of both the mother-to-be and the baby.
Choosing the right foods can help manage symptoms that come up during pregnancy, and after birth, help you regain your strength faster and take good care of your baby. So which foods should you prioritize, and which should you avoid? Lifestyle medicine specialist Kristina Šlekienė shares the key rules of healthy eating during pregnancy and after birth.
Why a mother's eating habits matter
According to K. Šlekienė, pregnant and postpartum women should pay attention not only to the balance of nutrients they consume, but also to the amount of vitamins and minerals they get from food or supplements.
"A pregnant woman's body goes through many changes that require extra energy. The baby gets nutrients from the mother's blood, so it's important that a pregnant woman's diet meets all of the baby's needs. An unbalanced diet can lead to a shortage of certain nutrients, which can slow fetal development and increase the risk of a low birth weight baby. Nutrition during both pregnancy and breastfeeding calls for special attention, so it's important to make sure you're getting enough energy, protein, minerals, and vitamins," says K. Šlekienė.
The specialist points out that a baby's nutrition is linked not only to their health in infancy or childhood, but also affects them later in adulthood.
"Research shows that when the fetus doesn't get enough nutrients, its body adapts. But after birth, increased food intake can affect the risk of cardiovascular and metabolic disease in early childhood and adolescence. This raises the risk of chronic diseases in adulthood, such as high blood pressure, obesity, type 2 diabetes, and coronary heart disease. Poor eating habits during pregnancy significantly increase the risk of gestational diabetes, excessive weight gain, and macrosomia (an unusually high birth weight, i.e. over 4 kg)," says the lifestyle medicine specialist.
Iron is often lacking
K. Šlekienė adds that one of the most common health issues pregnant women face is anemia, which is why balanced nutrition deserves special attention.
"To help prevent anemia, it's a good idea to eat iron-rich foods more often. Iron is important for fetal development, helps prevent anemia, and supports the immune system. Iron needs during pregnancy aren't constant – they're at their lowest in the first trimester and iron absorption increases as pregnancy progresses. With anemia, the fetus gets too little oxygen, which it needs to grow, which can result in a lower birth weight. That's why it's important to include iron-rich foods in your diet: parsley, spinach, apples, pumpkin, whole grain bread, buckwheat, nuts, lean beef, fish, dried porcini mushrooms, chia seeds, and wheatgrass. You'll also find iron in nettle, strawberry leaf, and plantain teas. Iron is also found in wild strawberries, strawberries, blueberries, sea buckthorn and guelder rose berries, and blackcurrants," says the specialist.
You need more calories
The lifestyle medicine specialist points out that postpartum women should also eat more calories.
"A breastfeeding mother should know that her daily calorie intake increases during this period, and there's no need to be afraid of that. During pregnancy, calorie needs increase by only 200–450 kcal, but during breastfeeding, energy needs go up further, so it's recommended to get an extra 476–500 kcal a day from food. In general, a breastfeeding mother shouldn't follow any restrictive diets. Women should only avoid foods they're allergic to and foods they didn't tolerate before pregnancy. While breastfeeding, it's best to eat more often, in smaller portions. It's important to keep a regular eating routine and eat as varied, seasonal, and high-quality food as possible each day, ideally prepared at home," says K. Šlekienė.
That said, the specialist adds that pregnant or postpartum women should avoid certain foods.
"Salty, spicy, fatty, and smoked foods are off the table. Pregnant or breastfeeding mothers should avoid food from catering establishments and shouldn't rely on ready-made meals, since food should be fresh and made from quality ingredients. It's also worth knowing that food shouldn't be reheated a second time. It's best to avoid foods high in saturated fat, such as butter, fatty meat, cream, palm oil, coconut oil, and so on. Sugar, sweets, and sweetened drinks should be eaten rarely and in moderation. Once you know you're pregnant, raw meat and fish are off the menu – they should be cooked to at least 165°C (330°F). It's also best to avoid blue-veined and feta cheese and other unpasteurized dairy products, carbonated drinks, alcohol, and strong coffee. Not just coffee but caffeinated drinks in general aren't recommended. Higher caffeine intake increases the risk of miscarriage, and if a breastfeeding mother consumes caffeine, the breastfed baby gets it too, which can make them more irritable," warns K. Šlekienė.
At least 400 grams of vegetables and fruit a day
According to the specialist, vegetables and fruit play a particularly important role in the diet of pregnant and postpartum women. She notes that the World Health Organization recommends eating fruit and vegetables at least five times a day.
"A person should eat at least 400 grams of fruit and vegetables a day. Vegetables should be eaten with every meal or snack, while fruit or berries are enough once a day. The ratio should be roughly 1/3, meaning 1 piece of fruit and/or a handful of berries a day, and vegetables 3 times a day," says the specialist.
That said, K. Šlekienė adds that far from everyone gets enough fruit and vegetables. That's why, she notes, freeze-dried products can also be useful, since they're often easier – and, in many cases, tastier – to consume.
The most common mistake – restrictive diets
Talking about the most common nutrition mistakes made by pregnant or postpartum women, K. Šlekienė mentions following restrictive diets.
"One of the most common mistakes is following various diets. For example, both a vegan and a vegetarian diet during pregnancy are only advisable if supplements are used and a healthcare professional is consulted. But a strict vegan diet made up only of plant-based foods carries a significant risk to the health of both mother and baby, especially for the baby's nervous system development. Eating this way, a pregnant or breastfeeding mother doesn't get enough energy, protein, long-chain polyunsaturated fatty acids, iron, iodine, calcium, zinc, or vitamins B12 and D, which makes taking supplements necessary," says the specialist.
The specialist adds that in her work, she often notices pregnant women eating too few vegetables and fruit, not prioritizing organic produce, and snacking on ready-made foods high in trans fats. She also names too little fluid intake as a common mistake. According to her, pregnant women don't tend to forget to drink water and usually get enough, but after giving birth, water intake often drops significantly.
Don't forget about fiber
According to K. Šlekienė, hormonal changes slow gut motility in pregnant women, along with the digestive process, which is why many start to experience gas and bloating. It's estimated that bloating and constipation affect 16–39% of pregnant women. To help avoid this, the specialist recommends eating fiber-rich foods.
"A pregnant or breastfeeding mother's everyday diet should include enough fiber. You should aim for around 25–30 grams of fiber a day, along with enough fluids. Fiber from vegetables and fruit helps support normal gut function, speeds up gut movement, helps protect against constipation, and can help support healthy cholesterol levels in the blood," says the specialist.
If you're not able to get enough fiber from food alone, it's a good idea to turn to a dedicated fruttberry fiber blend. It offers a particularly well-balanced ratio of soluble and insoluble fiber: up to 61% soluble and up to 34% insoluble fiber. This unique fiber combination can help support normal gut function and overall wellbeing.
Eating the rainbow
According to the lifestyle medicine specialist, proper nutrition can help women recover faster after birth, regain energy, and feel better overall.
"After having a baby, mothers often forget about themselves and stop keeping a regular eating routine. So I'd like to encourage every mother to be kinder to herself, choose quality food, eat fresh and seasonal meals, and always try to cook at home. I recommend adding as many colors as possible to your diet. Every mother should ask herself: do I eat at least 13–16 colors from different foods each day? Eating the rainbow can help with this – aiming to eat foods of many different colors each day. Remember: the more varied and colorful your plate, the healthier your diet tends to be. Try adding a different fruit to your diet every day.
The same goes for grains – don't forget that there's more than just rice and buckwheat; there's also quinoa, lentils, chickpeas, spelt, and beans. The same applies to vegetables – don't limit yourself to just cucumbers, tomatoes, or lettuce. Include vegetables you eat less often too – try fennel, celery, asparagus, cauliflower, sweet potatoes, radishes. And of course, eat at the table, slowly and without rushing, chew your food well, and enjoy every bite – try not to do anything else while you eat," advises K. Šlekienė.
