Pregnancy Nutrition Simplified, with Jordan Hill, MCD, RD, CSSD

During pregnancy, nutrient-rich foods are essential for both the mother and the growing baby. A balanced, varied diet is important for maintaining energy levels and steady blood sugar. Plus, eating regularly helps prevent low energy and mood swings.

In an interview with The Educated Patient, Jordan Hill, MCD, RD, CSSD, a registered dietitian focusing on women’s health and sports nutrition, shares her insights on foods to include during pregnancy and what to avoid to set yourself up for success during both pregnancy and postpartum.

Folic acid, she explains, is crucial for preventing neural tube defects like spina bifida, though it's difficult to obtain enough through diet alone, so prenatal vitamins are often recommended. Protein is also vital for tissue development, while iron supports the increased blood volume needed during pregnancy. A deficiency in iron can lead to fatigue and anemia, potentially increasing the risk of preterm birth and low birth weight. Calcium and vitamin D are important for bone development, and omega-3 fatty acids are key for brain, nervous system and eye development in the baby.

Hill emphasizes that pregnant women should avoid raw or undercooked foods, like sushi, runny eggs and rare meats, due to the risk of foodborne illness, which can harm both the mother and baby. Additionally, certain cheeses, like blue cheese and brie, as well as unpasteurized products, should be avoided due to the potential presence of harmful microbes.

Pregnant women should also limit their intake of fish high in mercury, such as swordfish, and reduce caffeine consumption to about 200 milligrams per day, which is equivalent to about two cups of coffee. Breastfeeding women should also maintain this limit.

Water intake is crucial to support milk production, and while calorie needs increase slightly during pregnancy and breastfeeding, the increase is modest, Hill says it’s only about 300 calories more in the second and third trimesters, and an additional 200 calories while breastfeeding.

Overall, while pregnancy increases nutritional needs, the changes are not as dramatic as some might think. Eating a varied diet with the right nutrients and avoiding certain risks can help ensure a healthy pregnancy and a healthy baby.

Key Takeaways:

• Folic Acid: Essential for preventing neural tube defects; often supplemented due to limited dietary sources.
• Protein: Vital for tissue development in both mother and baby.
• Iron: Supports increased blood volume during pregnancy; deficiency can lead to anemia and related risks.
• Calcium and Vitamin D: Important for the baby’s bone development.
• Omega-3 Fatty Acids: Crucial for brain, nervous system and eye development.
• Avoid Raw/Undercooked Foods: Reduces the risk of foodborne illnesses.
• Limit Caffeine and Mercury Intake: Caffeine should be limited to 200 mg per day; avoid high-mercury fish.
• Increased Caloric Intake: Only slightly higher during pregnancy and breastfeeding (about 300-500 additional calories).

Hill is the lead registered dietitian for Top Nutrition Coaching and owner of Hill Health Nutrition in Denver, Colorado.