The Best Nutrition For A Healthy Pregnancy

Pregnancy is a transformative journey for both mother and baby. Proper nutrition plays a pivotal role in ensuring a healthy pregnancy, supporting the mother’s well-being, and fostering optimal growth and development for the baby. What you eat during pregnancy doesn’t just impact the here and now; it lays the foundation for your child’s lifelong health.

The Role of Nutrition in Pregnancy

During pregnancy, a woman’s body undergoes significant changes to nurture and sustain the growing baby. The right nutrients support:

• Fetal Development: Essential vitamins and minerals fuel the development of your baby’s brain, organs, and skeletal structure.

• Maternal Health: Proper nutrition reduces risks of complications such as gestational diabetes, anemia, and preeclampsia.

• Energy Levels: Growing a baby requires a lot of energy, and the right foods help keep you energised throughout the journey.

• Milk Supply Preparation: Nutritional reserves built during pregnancy can influence breastfeeding later.

What to Eat During Pregnancy

Focus on Nutrient-Dense Foods

Fruits and Vegetables:

• Packed with vitamins, minerals, and antioxidants to support your healthy pregnancy.

• Aim for 5 servings of vegetables and 2 servings of fruit daily.

• Eat a "rainbow": Each color offers unique benefits. For example, carrots (orange) support eye health, spinach (green) provides iron, and blueberries (blue) are packed with antioxidants.

• Small changes like adding veggies to meals or snacking on fruit, can make a big difference!

• Smoothies are an easy and tasty way to hit your goals. Blend fruits like banana and veggies like spinach and avocado with the In Shape Mummy Pregnancy Superfood Health Shake for a nutrient-packed boost.

Lean Proteins:

• Your protein needs increase by 25-30% during pregnancy to support your baby’s growth and your changing body.
• Aim for 1.2-1.5g of protein per kilogram of body weight. For example, if you weigh 70kg, you’ll need 84-105g of protein daily.
• Protein-rich foods include:
  • Lean meats
  • Low-mercury fish
  • Eggs
  • Beans and lentils
  • Tofu and tempeh
  • Nuts and seeds
  • In Shape Mummy Pregnancy Superfood Health Shake

Calcium-Rich Foods:

• Your body needs 1,000mg of calcium daily to support your baby’s bone development.
• If you’re not getting enough, your body will draw calcium from your bones.
• Great sources include:
  • Dairy products like milk, yogurt, and cheese
  • Fortified plant-based milks (check labels for calcium content)
  • Tofu, almonds, and leafy greens
  • In Shape Mummy Pregnancy Superfood Health Shake

Healthy Fats:

• Healthy fats provide energy and support brain and nervous system development.
• Include sources such as:
  • Avocados
  • Nuts (like walnuts and almonds)
  • Seeds (like chia seeds and flaxseeds)
  • Omega-3-rich foods

Whole Grains:

• Whole grains are a great source of fiber, vitamins, and sustained energy.
• Aim for 8 servings daily of options like:
• Brown rice
• Quinoa
• Oats
• Whole-grain bread

What to Avoid During Pregnancy

Certain foods and substances should be limited or avoided to protect your baby:

• High-Mercury Fish: Swordfish, king mackerel, and shark should be avoided due to mercury levels.

• Raw or Undercooked Foods: Sushi, raw eggs, and undercooked meats may carry harmful bacteria.

• Processed Foods: Limit sugary snacks, fast food, and heavily processed items as they provide little nutritional value.

• Unpasteurized Dairy and Juices: These can harbor bacteria like listeria, posing risks to your baby.

• Caffeine and Alcohol: Limit caffeine intake and avoid alcohol completely for optimal fetal health.

Key Nutrients for Pregnancy

Folate/Folic Acid

• Vital for preventing neural tube defects in the baby.

• Found in leafy greens, beans, fortified cereals, and supplements.

Iron

• Supports increased blood volume and prevents anemia.

• Found in lentils, spinach, lean meats, and fortified grains.

Omega-3 Fatty Acids

• Crucial for the baby’s brain and eye development.

• Found in flaxseeds, chia seeds, walnuts, salmon and algae-based supplements.

Vitamin D

• Helps the body absorb calcium and supports immune health.

• Found in fortified plant milks and through safe sun exposure.

Calcium

• Essential for the baby’s bone development.

• Found in plant-based options like almonds, tofu, and fortified non-dairy milks and In Shape Mummy Pregnancy Superfood Health Shake.

Fiber

• Alleviates common pregnancy-related digestive issues like constipation.

• Found in whole grains, fruits, vegetables, psyllium husks and In Shape Mummy Pregnancy Superfood Health Shake.

Protein

• Supports the growth of the baby’s tissues and organs and helps maintain maternal muscle mass.
• Found meat, lentils, chickpeas, tofu, quinoa, nuts and In Shape Mummy Pregnancy Superfood Health Shake.

Should I Take Prenatal Vitamin Supplements?

Yes. Prenatal vitamins provide crucial nutrients like folic acid and iron, which are hard to get in sufficient amounts from food alone. These vitamins are essential for your baby’s development and your health.

How Does the In Shape Mummy Pregnancy Superfood Health Shake Fit In?

While prenatal vitamins cover many key nutrients, they lack protein and certain wholefood nutrients essential for pregnancy. This is where the In Shape Mummy Pregnancy Superfood Health Shake complements your prenatal vitamins by providing:

• Protein : Critical for your baby’s growth and your changing body.
• Wholefood nutrients : Sourced from superfoods to nourish you naturally.
• Digestive and wellness support : To help you feel your best throughout your pregnancy.

Nutrition Challenges During Pregnancy

Morning Sickness

Nausea can make eating a balanced diet challenging. Opt for small, frequent meals and consider ginger or dry crackers to soothe symptoms.

Food Cravings and Aversions

Listen to your body but aim for balance. Cravings for nutrient-poor foods can be offset by healthier swaps.

Increased Nutritional Needs

Pregnancy increases the demand for many nutrients. The In Shape Mummy Pregnancy Superfood Health Shake, can be a convenient and delicious way to meet these needs while combating fatigue and morning sickness. It contains plant-based protein, vitamins, fiber, and superfoods designed specifically for pregnant mums.

The Importance of Hydration

Staying hydrated is just as crucial as eating well. Proper hydration supports amniotic fluid levels, aids digestion, and prevents common issues like headaches and swelling. Coconut water, and sparkling water with a squeeze of fresh orange, lemon or line can make drinking fluids more enjoyable.

Can I Diet While Pregnant?

The weight gain that accompanies pregnancy can be scary for some women. The anxiety can cause some mothers to decide to eat sparingly to avoid putting on weight. However, dieting while pregnant is dangerous to your health and the health of your growing baby. And in no circumstances should pregnant women commence a diet.

If you follow a healthy diet, abstain from highly processed foods (like lollies, chips, chocolate and fast food) and stay active during your pregnancy, you’ll most likely only gain healthy weight. There’s no need for women to gain excessive weight while pregnant, and below demonstrates the safe amount of kgs for women of different sizes.

BMI at start of pregnancy (kg/m2)	Recommended weight gain during pregnancy (kg)
< 18.5 (underweight)	12.5–18.0
18.5–24.9 (healthy)	11.5–16.0
25.0–29.9 (overweight)	7.0–11.5
> 30 (overweight)	5.0–9.0

Long-Term Benefits of Good Nutrition During Pregnancy

What you eat now can affect your child’s health far into the future. Adequate nutrition during pregnancy has been linked to:

• Lower risk of chronic diseases in the child.

• Improved cognitive and physical development.

• Healthier pregnancy outcomes for the mother.

The Take Home

Concentrating on your health and nutrition is one of the best things you can do for your growing baby. Every time you sit down to a meal, think about all the goodness you're providing your bub and how what you're eating will help them to grow and develop.

By focusing on whole, nutrient-dense foods and making mindful choices, you can enjoy a healthier, happier pregnancy and beyond. The In Shape Mummy Pregnancy Superfood Health Shake offers a quick, easy, and delicious solution to help you stay on track with your nutritional needs.