Prenatal Nutritionist Archives

10/18/2024

Nutritionist for Pregnancy: everything you need to know

The expertise of a nutritionist for pregnancy is invaluable to ensure the health of the mum and baby. Pregnancy is a unique and transformative experience in a woman’s life, where maintaining a balanced and nutritious diet is crucial for the health of both mother and baby. In this article, I will describe the critical role a nutritionist plays during this blessed time, the essential nutrients required for both mother and baby and how to navigate the myths of dietary advice available.

Understanding Nutritional Needs During Pregnancy

During pregnancy, nutritional requirements significantly increase to support foetal development and maintain the mother’s health. A nutritionist for pregnancy can provide personalised guidance to meet these heightened needs, focusing on essential vitamins and minerals such as:

Folic Acid: Crucial for preventing neural tube defects, folic acid should be consumed before conception and during early pregnancy.
Iron: Necessary for producing additional blood for the growing baby, iron helps prevent anaemia, which is common during pregnancy.
Calcium: Important for the development of the baby’s bones and teeth, adequate calcium intake also supports maternal bone health.
DHA (Docosahexaenoic Acid): An omega-3 fatty acid essential for fetal brain and eye development.
Vitamin D: Vital for calcium absorption and immune function.

Given these increased needs, a well-rounded diet becomes essential to ensure that both the mother and baby receive the necessary nutrients.

The Role of a Nutritionist for Pregnancy

Tailored Meal Planning

Every pregnancy is unique, and a nutritionist for pregnancy can design personalised meal plans tailored to the mother’s specific needs and health conditions. This personalised approach considers factors such as weight, activity level, and dietary preferences, ensuring optimal nutrition throughout each trimester.

First Trimester: Focus on folate-rich foods like leafy greens, legumes, and fortified cereals to support early fetal development.
Second Trimester: Eat enough to support fetal growth, emphasising protein-rich foods and healthy fats.
Third Trimester: Increase the calories in your diet. Concentrate on iron-rich and vitamin K foods to prepare for delivery.

Demystifying Myths

Pregnancy is surrounded by numerous myths about food, and a nutritionist for pregnancy can help navigate these misconceptions. Many women may wonder if they should avoid certain foods altogether. A nutritionist provides evidence-based recommendations, clarifying which foods are safe, which should be limited, and which are crucial for fetal development.

Portion Sizes and Energy Levels

Knowing how much to eat can be daunting, especially when you are very tired (pregnancy makes you tired) and you have so much to take care of, like your house, job and preparations for the arrival of the baby. It can be overwhelming, and sometimes nutrition is left on the side.

A nutritionist for pregnancy can help determine appropriate portion sizes and caloric intake, ensuring mothers receive enough energy without excessive weight gain. Gaining too much weight during pregnancy can lead to complications such as gestational diabetes, preeclampsia, and high blood pressure. A balanced approach helps mothers gain only what is necessary for a healthy pregnancy.

Identifying Safe Foods

Not all foods are safe during pregnancy. A nutritionist for pregnancy can provide guidance on safe food choices, helping to avoid harmful substances, such as artificial sweeteners, that may negatively affect fetal brain development. They ensure that mothers understand how to enjoy a varied and nutritious diet while keeping safety in mind.

Natural Remedies for Common Pregnancy Issues

Pregnancy can bring various challenges, such as constipation, heartburn, and food aversions. Instead of relying on medications, a nutritionist for pregnancy can suggest natural strategies to alleviate these issues. For example:

Constipation: Increasing fibre intake through whole grains, fruits, and vegetables and ensuring adequate hydration.
Heartburn: Identifying trigger foods and recommending smaller, more frequent meals to ease digestion.

Managing Weight and Health Concerns

For mothers who start their pregnancy overweight or have pre-existing health conditions, managing weight gain is critical. A nutritionist for pregnancy can provide guidance on maintaining a healthy diet while ensuring that both mother and baby are nourished adequately. They help develop strategies to reduce risks, avoiding excessive weight gain that can lead to underweight babies or complications.

Supplement Guidance

Pregnancy often necessitates the use of supplements to ensure adequate nutrient intake. A nutritionist for pregnancy can recommend the right supplements based on individual dietary needs, such as prenatal vitamins, iron supplements, or omega-3 fatty acids, ensuring that mothers receive all the essential nutrients needed during this crucial time.

Accountability and Support

Having a nutritionist for pregnancy provides an additional layer of support and accountability. Regular check-ins allow mothers to discuss their progress, address any concerns, and make adjustments as needed. This support alleviates stress and anxiety, offering peace of mind that they are following the right dietary practices.

After birth: Support for Breastfeeding

The role of a nutritionist for pregnancy doesn’t end with childbirth. After giving birth, the woman’s body is depleted of nutrients because most of her nutrition passes to the placenta and goes to the development of the baby. It is essential to carry on eating well to re-nourish and replenish the body with all vitamins and minerals. At the same time, looking after a newborn baby is a hard job (adorable, though). A nutritionist can help by designing a meal plan with easy, nourishing meal ideas to eat well and re-energise. There is no end to the importance of having a nutritious plan, the quality of the milk when you breastfeed depends on the mother’s diet. And all mums want to give the best to their babies, right?

Pregnancy is a phase in the woman’s life full of joy, hopes and challenges. A nutritionist for pregnancy is an invaluable resource to help to make the 9-months more smooth, offering nutrition expertise as well as support and evidence-based recommendations. From the beginning of the term until breastfeeding, having a nutritionist to guide you can get one less weight from your shoulder of worries and things to get right. If you are pregnant and thinking about starting your nutrition plan with a nutritionist, get in touch with us. We can help you to have a nourishing and healthy pregnancy.

Frequently asked questions for pregnancy

How many consultations are needed during pregnancy?

In our clinic, we have a pregnancy package which includes 3 consultations and ongoing support with the pregnancy nutritionist.

Each consultation is done at the beginning of each trimester. However, if you come to see us in your second trimester, you can do the pack for the second, third and after birth.

How much weight should I gain during pregnancy?

The expected weight gain during pregnancy can vary, and it depends on your BMI pre-pregnancy.

The nutritionist can calculate the weight gain range recommended according to your Body Mass Index (BMI) history. If your BMI is higher before pregnancy you should be cautions about how many kilos you gain during pregnancy as it can cause complications for mum and baby and labour.

Why should I avoid certain foods during pregnancy?

Although there are lots of myths and misinformation about it, it is important to note that there are foods that should be avoided.

A few examples are high levels of Vitamin A supplements and foods like sharks, as it can cause miscarriage. Other common foods

Are unpasteurised cheese, uncooked meat and eggs, raw fish and soft cheeses like camembert and brie. The reason is that pregnant women are more susceptible to foodborne illness (food poisoning). These foods can carry bacteria like salmonella (eggs), listeria (cheese), e-coli (uncooked meat) and so on. You wouldn’t get food poisoning immediately if you ate these foods, but you are at higher risk. So the recommendation is to avoid it.

Food poisoning or any infection during pregnancy can be a risk factor for the baby as it can pass through the placenta and can cause birth defects.

Can I have coffee during pregnancy?

Caffeine is also a question that we get asked a lot. It is recommended that pregnant women cut or reduce caffeine. The reason is that excess caffeine can cause miscarriage, especially in the first trimester, premature birth and low-weight birth in babies.

Foods with caffeine: chocolate, cola, coffee, tea, green tea, match.

It’s recommended no more than 200mg/day, which is one cup of coffee or 2 cups of tea.

How can I book my first consultation with a pregnancy nutritionist?

The consultation for pregnancy can be done in person in our London clinic or online at the comfort of your home.

You can book your first consultation with a pregnancy nutritionist clicking here.

Alternatively, if you have further questions, please get in touch here.

07/16/202408/10/2024

Prenatal Nutritionist: How Nutrition Can Impact Your Pregnancy

Prenatal Nutritionist for a Healthier Pregnancy

Prenatal nutrition is essential to ensure the health of the mum and the baby. This phase in life is extremely important to achieve optimal health and nutrition to prevent any complications during pregnancy and labour, to avoid excessive weight gain and nutritional deficiencies or foetus development problems. During pregnancy the woman’s body goes through massive changes, starting by creating a whole new organ the placenta.

Placenta as an Important Organ in Pregnancy and Its Functions

The placenta, an organ that establishes communication between the pregnant woman and the fetus, begins developing one week after fertilisation and is fully formed around 18 to 20 weeks.

The main hormones it secretes are estrogen, progesterone, HCG (Human Chorionic Gonadotropin), and HPL (Human Placental Lactogen).

Let’s explore the main hormones produced by the placenta during pregnancy:

HCG: Similar in characteristics to FSH and LH, it is detectable by 8 weeks of pregnancy and decreases abruptly by 12 weeks. It is crucial in early pregnancy to ensure its progression when the body does not yet produce much estrogen and progesterone. This hormone often causes nausea and vomiting in early pregnancy. It stimulates testosterone production, important for fetal sexual differentiation. HCG is also involved in increasing thyroid hormone secretion by about 50%, making it important to monitor thyroid health in pregnant women, as T4 and T3 are essential for the baby’s brain development.

Progesterone: Ensures the proper implantation of the embryo. It can increase up to 10 times. It promotes relaxation, preventing uterine contractions that could lead to miscarriage. However, a secondary effect is the slowing of intestinal transit, which can result in constipation in pregnant women. Progesterone is responsible for fatigue and excessive daytime sleepiness in pregnant women, as well as a more depressive mood.

Estrogen: Ensures breast growth for breastfeeding, blood vessel dilation, and the elasticity of the uterine wall. It can lead to symptoms of headaches and hot flashes.

Insulin: Pregnancy is a diabetogenic condition due to the presence of hormones antagonistic to insulin action, such as HPL, progesterone, and prolactin.

Human Placental Lactogen: Mainly responsible for the natural insulin resistance in pregnant women by causing lipolysis to increase circulating fatty acids as an energy source for the fetus.

Prolactin: Stimulates mammary glands for milk production, starting to act after the second trimester of pregnancy, but release only occurs after childbirth. It may be related to symptoms of reduced libido and vaginal dryness in pregnant women, but these gradually normalize after delivery.

All the hormonal changes must be supported by an adequate diet which should be based on natural foods. A prenatal natal nutritionist or a registered dietitian specialises in helping you to meet the nutrient requirements necessary to ensure hormone balance and no unwanted weight gain will happen. Because of the changes in hormones managing weight and dietary intake is the key to avoiding any complications for the mum and the baby.

Why is it Important to Manage Weight during pregnancy?

Excessive weight gain or a diet too rich in sugar can cause gestational diabetes, which is a condition that causes complications such as preeclampsia, premature birth, and a higher likelihood of developing type 2 diabetes later in life for the mother. For the baby, it can result in excessive birth weight, respiratory issues, and a higher risk of obesity and diabetes in the future.

On the other hand, adequate weight gain positively impacts fetal development and is associated with a lower risk of future metabolic diseases in the baby.

Healthy weight gain depends on the nutritional status of the pregnant woman at the time of pregnancy discovery:

For pregnant women who began pregnancy malnourished, the expected weight gain is between 12.5 and 18 kg.

For pregnant women who began pregnancy with a normal nutritional status, the expected weight gain is between 11.5 and 16 kg.

For pregnant women who began pregnancy overweight, the expected weight gain is between 7 and 11.5 kg.

For pregnant women who began pregnancy as obese, the expected weight gain is between 5 and 9 kg.

It is important to note that not all the weight gained is fat. The baby can weigh up to 4 kg, the uterus up to 1.8 kg, the placenta up to 1.5 kg, the amniotic fluid up to 1.5 kg, the breasts up to 0.9 kg, the increase in blood circulation up to 1.8 kg, and the increase in adipose tissue up to 4.5 kg.

Strategies for Healthy Weight During Pregnancy:

Drink plenty of water, as it improves intestinal function and hydrates the body. However, avoid liquids with meals.
Follow the scheduled meal times, dividing your meals according to the registered dietitian’s guidance.
Do not skip meals. Avoid prolonged fasting.
Maintain a varied diet with a variety of fruits, vegetables, and legumes.
Always prefer natural and whole foods, as they are sources of vitamins, minerals, and fibre.
Choose lean meats whenever possible; avoid visible fat and remove poultry skin.
Use minimal oil, fats, salt, and sugar in culinary preparations.
Use extra virgin olive oil for dressing salads…
Engage in physical activity approved by a physician

Is it common to have an increased craving for sweets?

Yes, this is justified by the natural insulin resistance of pregnancy. If associated with an unbalanced diet rich in simple carbohydrates, physical inactivity, increased stress load, poor sleep quality, and food hypersensitivities, it can result in gestational diabetes.

Are there strategies to reduce the craving for sweets?

The answer is yes, and it takes time to adapt our palate to less sugar intake. My suggestion is to gradually reduce consumption, starting by decreasing the volume each week.

Prefer whole foods, for example, choose brown rice over white, whole grain bread rich in seeds, and increase fibre intake by adding more vegetables to every meal.
Always combine carbohydrate sources with healthy fats and protein, as this helps slow down digestion, preventing insulin spikes that occur after rapid digestion and subsequent absorption.
Use dark chocolate to your advantage, but of course, control the portion size.
Foods rich in magnesium, zinc, and chromium help reduce sweet cravings. For example, include avocados, walnuts, almonds, cocoa powder, chickpeas, legumes, and seeds in your routine.
Engage in activities to reduce stress, such as meditation, listening to music, reading a favourite book, watching a relaxing movie, doing yoga, or any enjoyable physical exercise.
Take care of your gut health by consuming adequate amounts of water and fibre, exercising regularly, and identifying any food intolerances or allergies that compromise gut health.
Ensure good sleep quality, as poor sleep affects the hormone melatonin, which works in a hormonal cascade with other hormones. This imbalance can exacerbate the insulin resistance that is already part of pregnancy.
Avoid using sweeteners; stimulate your sour and bitter taste whenever possible, as sweet tastes activate carbohydrate receptors, worsening insulin resistance.
Avoid food restrictions, as nutrient deficiencies can exacerbate insulin resistance.

Is it important to properly sanitize raw vegetables and fruits?

Yes, because pregnancy is a condition where the immune system is reduced, so we must avoid exposure to pathogenic microorganisms to prevent infection risks. Whenever possible, prefer organic foods, as even with proper sanitization, some pesticides cannot be removed, and these pesticides alter nutrient absorption. Always choose seasonal, fresh, not overly ripe foods to reduce contamination with yeasts and fungi.

Which foods should be avoided?

Large fish due to high risk of contamination with heavy metals (tuna, swordfish, black cod, sea bass, mackerel, lobster).

Raw fish, as they may contain pathogenic microorganisms.

Raw meats.

Unpasteurized milk and cheeses.

What should a pregnant woman’s plate look like?

In summary, is vital to take care of nutrition and diet during the most important phase of life. Ensuring the mum and baby have the right nutrition plan and support by a registered dietitian is the key to optimal health and fewer chances of complicated gestation and labour. Book your consultation with one of our registered dietitians in London and have a personalised nutrition plan to take home and enjoy a healthy pregnancy! Find out more here.