Boosting Nutrition During Pregnancy: A Dietitian's Guide to Healthy Eating

As a dietitian and nutritionist, it’s probably no surprise to you that meeting my nutrition requirements is always a priority. Since being pregnant, however, I’ve been making a conscious and careful effort to ensure my body is receiving all of the essential nutrients it needs to support the growth and development of my baby.

Whilst our bodies require slightly more calories each day throughout pregnancy, this time in particular creates extra demands for certain vitamins and minerals. Throughout this blog, I hope to provide you with a snapshot of some of the foods I’ve been eating throughout my pregnancy journey and how I enhance the nutritional value of my meals and snacks to meet these additional demands in a way that makes me feel good.

Breakfast

For breakfast I’ve been craving porridge lately, not only because it’s freezing here in Melbourne but because oats are a nutritional powerhouse. They are a low GI carbohydrate source to keep my energy levels stable throughout the day and provide a hit of fibre to nourish the beneficial bacteria in my gut [and keep me regular, which during pregnancy can be a challenge in itself, IYKYK]. I opt for a range of different fruits each morning for antioxidants, and a generous drizzle of peanut butter as a source of healthy fats and protein to support mine and bubs heart, brain and muscles.

I use a plant-based milk in my porridge but always aim for one that has a decent amount of protein [>8g per serve] and is fortified with calcium and vitamin D. When choosing plant-based milks, look for >300mg of calcium and >5ug of vitamin D [especially during winter] per serve. You can find this information on the nutrition information panel - usually displayed on the back or side of the packaging.

Recipe

• ½ cup quick oats
• 1 cup milk of your choice
• 1 tbsp honey or sweetener of choice
• ½ cup fruit [I used banana, strawberries and golden kiwi]
• 1 tsp pepita seeds
• 1 tsp natural peanut butter

Method

1. Add oats, milk and ½ the honey to a small saucepan over low heat. Stir continuously to avoid the oats from sticking to the bottom
2. Once the oats resemble a creamy consistency, remove from the heat and add to a bowl. Top with fresh fruit, the remaining honey, pepita seeds and peanut butter

Throughout pregnancy, my appetite has been abundant - so you best believe I’ve been fitting in mid-meal snacks throughout the day.

For morning tea

I’ve been enjoying a refreshing Strawberry Watermelon Premium Collagen Peptides drink from The Collagen Co. Most collagen is completely safe to consume during pregnancy and can assist in supporting your skin and joints as both you and your baby grow. Collagen has also proven to assist in the prevention of postpartum hair loss, bonus! I’m sure my fellow mums-to-be can relate, but water [whilst essential] can become quite bland and boring throughout pregnancy. This collagen peptide drink has been a great way to keep me hydrated, plus It has no weird after-taste!

For lunch

I’ve been loving home-made frittata. They are simple to put together, can be made in bulk to serve you over the week and are a great excuse to use up all of those ‘seen-better-days’ vegetables that reside at the bottom of your fridge. My favourite combo at the moment has been this spinach, pumpkin and feta frittata. Eggs are an excellent source of choline which plays a crucial role in bubs brain development. Spinach is also a wonderful source of Iron to support the placenta and provide necessary oxygen to the baby.

Recipe

• 3 cups pumpkin, skin removed and diced
• 100g spinach, chopped
• 100g greek-style feta, crumbled/chopped
• 6 eggs
• ½ cup milk
• Serve with: 1 piece wholegrain toast, ¼ large avocado, 1 tbsp extra virgin olive oil, 1 spring onion and salt & pepper to taste

Method

1. Preheat oven to 180 degrees celsius
2. Line a baking tray with baking paper or spray the surface with oil
3. Add pumpkin to the baking tray and place into the oven for 20 minutes or until the pumpkin softens
4. In the meantime, whisk together the eggs with the milk, set aside
5. Remove the pumpkin from the oven. Add the spinach, feta and eggs to the tray. Place back into the oven for 30 minutes or until golden and crispy
6. Serve with your favourite sides [suggestions above]

For dinner

I opted for something super simple - salmon, asian greens and brown rice. Salmon is a wonderful source of protein and is rich in omega 3 essential fatty acids which are essential for the growth and development of bubs brain. Salmon is also low in mercury making it safe during pregnancy when consumed in moderation.

Recipe

• 1 atlantic salmon fillet
• 1 cup brown rice
• ½ bunch bok choy
• Salt & pepper to taste
• 1 tsp extra virgin olive oil

Method

1. Season each side of the salmon fillet with salt & pepper or seasonings of your choice
2. Heat a medium-sized pan over medium heat and add the salmon. Cook each side for ~6 minutes. I like to ensure my salmon is well-cooked through whilst pregnant to reduce the risk of food-borne illnesses
3. In the mean-time, cook your brown rice according to packet instructions
4. Remove the salmon from the pan and give the pan a quick clean. Add the bok choy with the olive oil and saute for 3 minutes
5. Assemble all of the ingredients how you please

Lastly, I must always end the night with something sweet and soulful - usually in the form of chocolate!

Disclaimer:

I hope these meal ideas provide you with some inspiration on how to nourish your body throughout pregnancy. I am not suggesting that you should mimic my eating patterns. Your diet should be based on yours and your baby's unique nutritional needs. For individual dietary advice, please seek guidance from a dietitian.

Millie xx