Pregnancy is a special stage in a woman's life, full of changes and new challenges. One of the most important aspects during this period is proper nutrition, which directly affects the health of both the expectant mother and the baby.
Properly chosen food products can help manage symptoms during pregnancy, and after childbirth – help to regain strength faster and take care of the baby's well-being. So which products should be prioritized and which should be avoided? Lifestyle medicine specialist Kristina Šlekienė shares the main rules of healthy nutrition during pregnancy and after childbirth.
The importance of a mother's eating habits
According to K. Šlekienė, pregnant and postpartum women should consider not only the balance of consumed nutrients but also pay attention to the amount of vitamins and minerals obtained through food or supplements.
"Many changes occur in a pregnant woman's body that require additional energy. The fetus receives nutrients from the mother's blood, so it is important that the pregnant woman's diet meets all the fetus's needs. An unbalanced diet can lead to certain nutrient deficiencies, which can slow down fetal development and increase the risk of giving birth to a low-birth-weight newborn. Nutrition during both pregnancy and breastfeeding requires special attention, so it is essential to ensure that the required amount of energy, protein, minerals, and vitamins is obtained," says K. Šlekienė.
The specialist emphasizes that fetal nutrition is not only related to health in infancy or childhood but also has an impact on adulthood.
"Scientific studies show that the fetal body adapts in response to an insufficient supply of nutrients. However, increased food intake after birth can influence the risk of cardiovascular and metabolic system diseases in early childhood and adolescence. This increases the risk of developing chronic diseases in adulthood, such as arterial hypertension, obesity, diabetes mellitus, and coronary heart disease. Poor eating habits during pregnancy greatly increase the risk of gestational diabetes, excessive weight gain during pregnancy, and macrosomia (excessive baby weight, i.e., more than 4 kg)," the lifestyle medicine specialist states.
Iron deficiency is common
K. Šlekienė adds that one of the most common health problems pregnant women face is anemia, so special attention should be paid to a balanced diet.
"For the prevention of anemia, it is advisable to eat more foods rich in iron. It is important for the development of the fetus, helps prevent anemia, and strengthens the immune system. The need for iron during pregnancy is uneven; it is minimal in the first trimester. Iron absorption increases as the pregnancy progresses. In the case of anemia, the fetus receives too little oxygen, which is necessary for growth, resulting in a lower birth weight. Therefore, it is very important to include foods high in iron in your diet: eat parsley, spinach, whole-grain bread, buckwheat, nuts, lean beef, fish, dried porcini mushrooms, chia seeds, and wheatgrass. Vitamin C helps improve the absorption of plant-based iron, so it is worth eating vegetables with such dishes. Only use iron supplements during pregnancy as prescribed by a doctor," the specialist says.
Do not forget folic acid
When planning a pregnancy and during the first trimester, it is recommended to take 400 µg of folic acid per day. It is important for the development of the fetus's nervous system, so it is worth discussing the dosage and duration of use with a doctor or midwife.
More calories needed
The lifestyle medicine specialist reminds that women who have given birth should also consume more calories.
"A breastfeeding mother must know that her daily calorie intake increases during this period, and she should not be afraid of it. During pregnancy, the calorie requirement only increases by 200–450 kcal, but during breastfeeding, the energy requirement grows, so it is recommended to obtain an additional 476–500 kcal per day from food. In general, a breastfeeding mother should not follow any diets. Women should only give up foods they are allergic to and those they did not tolerate before pregnancy. When breastfeeding, one should eat more often, but in small portions. It is important to maintain a dietary routine and eat as varied, seasonal, and high-quality food as possible every day, which should be prepared at home," states K. Šlekienė.
However, the specialist adds that pregnant or postpartum women should avoid certain products.
"It is worth limiting fatty, salty, and smoked foods. For a pregnant or breastfeeding mother, it is better to choose freshly prepared food made from quality ingredients and limit processed foods. It is important to know that food should not be reheated. It is advised to avoid products high in saturated fats, such as butter, fatty meats, cream, palm oil, coconut oil, etc. Sugar, candy, and sweetened beverages should also be consumed rarely and in moderation. Once you find out you are pregnant, you cannot eat raw meat or fish. Meat must be well-cooked so that its internal temperature reaches at least 74 °C. It is also advised to avoid soft mold-ripened cheeses and unpasteurized milk products, alcohol, and to limit sweet carbonated drinks. It is recommended to consume no more than 200 mg of caffeine per day (approximately 1–2 cups of coffee), as higher amounts of caffeine increase the risk of spontaneous miscarriage, and if a breastfeeding mother consumes caffeine-containing products, the breastfed baby also receives it, which may make them more irritable," warns K. Šlekienė.
At least 400 grams of vegetables and fruits per day
According to the specialist, vegetables and fruits play a crucial role in the diet of pregnant and postpartum women. She reminds that the World Health Organization recommends consuming fruits and vegetables at least five times a day.
"A person should consume at least 400 grams of fruits and vegetables daily. Vegetables should be eaten at every meal or as a snack, while one portion of fruit or berries per day is enough. They should be consumed in a 1/3 ratio, meaning 1 fruit and/or a handful of berries per day and vegetables 3 times a day," the specialist states.
However, K. Šlekienė adds that far from everyone consumes the required amount of fruits and vegetables. Therefore, according to the specialist, freeze-dried products can be used, which are easier and, in many cases, tastier to consume.
The most common mistake – diets
Speaking about the most common mistakes made by expectant or new mothers, K. Šlekienė mentions following diets.
"One of the most common mistakes is following various diets. For example, both vegan and vegetarian diets during pregnancy are possible only if food supplements are used and health care professionals are consulted. However, a strict vegan diet, which consists only of plant-based products, poses a high risk to maternal and fetal health, especially to the development of the child's nervous system. By eating this way, a pregnant or breastfeeding mother does not receive enough energy, protein, long-chain polyunsaturated fatty acids, iron, iodine, calcium, zinc, and vitamins B12 and D, making the use of food supplements essential," says the interviewee.
The specialist adds that in her work, she often notices that pregnant women eat too few vegetables and fruits, do not prioritize organic products, and snack on processed foods containing high levels of trans fats. The specialist also identifies insufficient fluid intake as a frequent mistake. According to her, pregnant women do not forget to sip water and drink enough, but after giving birth, water consumption decreases significantly.
It is important not to forget fiber
According to K. Šlekienė, due to hormonal changes, intestinal motility and digestion processes slow down in pregnant women, so many start to experience gas accumulation and bloating. It is estimated that bloating and constipation are common in 16–39% of pregnant women. Therefore, the specialist urges eating more fiber-rich foods and drinking enough fluids.
"The daily diet of a pregnant or breastfeeding mother should include a sufficient amount of fiber. You need to consume about 25–30 grams of fiber per day, while also drinking the necessary amount of fluids. The fiber in vegetables and fruits helps maintain regular bowel movements," the specialist claims.
If you are unable to consume a sufficient amount of fiber through food, consult a doctor or midwife to see if a fiber supplement would be suitable for you. During pregnancy and breastfeeding, only use any food supplements after consulting a doctor. fruttberry fiber blend contains psyllium husk, agave inulin, glucomannan, and freeze-dried berries, and 100 g of the blend contains 77 g of fiber.
Eating by the rainbow principle
According to the lifestyle medicine specialist, proper nutrition can help women recover faster after childbirth, regain energy, and improve well-being.
"Often, after a child is born, mothers forget about themselves and do not follow a nutritional regimen. So I want to wish everyone to love themselves more, choose high-quality food products, eat fresh and seasonal food, and also always try to cook it at home. I recommend including as many colors as possible in your diet. Every mother should ask herself whether she eats at least 5 different colors from different food products per day? Eating by the rainbow principle can help here, where we have to eat food products of various colors throughout the day. You should remember that the more varied and colorful the plate, the healthier the diet. Include a different fruit in your diet every day.
The same goes for grains – do not forget that there is not just rice and buckwheat; there is also quinoa, lentils, chickpeas, amaranth, and beans. The same applies to vegetables – do not limit yourself to just cucumbers, tomatoes, or lettuce. Include less frequently consumed vegetables – try fennel, celery, asparagus, cauliflower, sweet potatoes, radishes. And, of course, eat at the table, slowly, without rushing, chewing your food well, and enjoy every bite; do not engage in outside activities while eating," advises K. Šlekienė.
This article is for informational purposes only and does not replace consultation with a doctor, midwife, or nutritionist. During pregnancy and breastfeeding, only use any food supplements after consulting a doctor. Food supplements do not replace a balanced, varied diet.
