PRENATAL NUTRITION: WHAT TO EAT WHEN YOU ARE EXPECTING - BY MISHKWAATH

I am Mishkwaath a nutritionist at The Kenko Life.

Pregnancy is one of the most transformative journeys a person can experience physically, emotionally, and nutritionally. As your baby grows, your body becomes their entire support system. That’s why what you eat during pregnancy isn’t just about satisfying cravings, it’s about providing the right nutrients to help your baby thrive and to keep you feeling your best.

Why Prenatal Nutrition Matters

The food you eat during pregnancy plays a vital role in:

• Fetal development (brain, bones, organs, and immune system)

• Preventing birth defects

• Reducing pregnancy complications (like anemia, gestational diabetes, or preeclampsia)

• Maintaining your energy and well-being

A healthy prenatal diet is not about “eating for two,” but about eating smart for two.

Here are the essential nutrients every pregnant person should prioritize and where to find them:

1. Folate (Folic Acid)

• Why: Crucial for preventing neural tube defects (like spina bifida).

• How much: At least 400–600 mcg/day (via diet and prenatal vitamins).

• Sources: Leafy greens, fortified cereals, legumes, oranges, avocados.

  
  

2. Iron

• Why: Supports increased blood volume and helps prevent anemia.

• How much: 27 mg/day during pregnancy.

• Sources: Red meat, spinach, lentils, tofu, fortified grains.

• TIP: Pair iron-rich foods with vitamin C (like citrus fruits) to boost absorption.

  
  

3. Calcium

• Why: Essential for baby’s bone and teeth development.

• How much: 1,000 mg/day.

• Sources: Milk, yogurt, cheese, fortified plant-based milks, broccoli, almonds.

  
  

4. Omega-3 Fatty Acids (DHA)

• Why: Supports brain and eye development.

• Sources: Fatty fish (like salmon and sardines), chia seeds, flaxseeds, walnuts.

• TIP: Consider a DHA supplement if you don’t eat fish.

  
  

5. Protein

• Why: Helps build baby’s tissues and organs.

• How much: Around 70–100 grams/day, depending on the trimester.

• Sources: Lean meats, eggs, dairy, beans, nuts, soy products.

  
  

6. Fiber

• Why: Prevents constipation (a common pregnancy symptom).

• Sources: Whole grains, fruits, vegetables, legumes.

  
  

Smart Food Choices During Pregnancy

Eat More Of:

• Fresh fruits and vegetables (aim for variety and color)

• Whole grains (oats, brown rice, quinoa)

• Lean protein sources

• Dairy or fortified alternatives

• Healthy fats (avocados, nuts, olive oil)

  
  

Limit or Avoid:

• High-mercury fish: Swordfish, king mackerel, tilefish

• Unpasteurized products and soft cheeses (like brie, feta, unless labeled pasteurized)

• Raw or undercooked meat and eggs

• Excess caffeine: Stick to <200 mg/day

• Alcohol: Best avoided completely during pregnancy

  
  

Don’t Forget Your Prenatal Vitamins - Even with a healthy diet, it can be hard to meet all your nutritional needs through food alone. A daily prenatal vitamin helps fill in the gaps, especially for folic acid, iron, and DHA. Talk to your doctor or midwife to find the right one for you.

Hydration Is Key - Staying hydrated supports amniotic fluid levels, helps with digestion, and keeps your energy up. Aim for 8-10 glasses of water a day, and more if you’re active or in a hot climate.

Eating well during pregnancy isn’t about being perfect, it’s about being intentional. Focus on whole, nutrient-dense foods, listen to your body, and give yourself grace. Every meal is a chance to nourish yourself and your growing baby.