Optimizing Nutrition During Pregnancy

During pregnancy, nutritional needs increase—in quantity, yes, but even more so in quality. In terms of macronutrients, expectant mothers need more carbohydrates (175 g), protein (1.1 g per kg of body weight) and dietary fibre (28 g) (9) every day.

As for micronutrients, the table below compares the recommended intake for pregnant versus non-pregnant women and lists examples of foods that are good sources of each (4, 5, 8, 9, 10).

Some nutrient requirements don’t change during pregnancy, like calcium (1,000 mg for adults, 1,300 mg for those 18 and under) and vitamin D (600 IU) (8, 10). Health Canada recommends taking a daily multivitamin with at least 400 μg of folic acid, 16–20 mg of iron, and a minimum of 400 IU of vitamin D (6).

Some foods should be avoided entirely during pregnancy, like alcohol, while others—such as caffeine (limit to under 300 mg per day) and certain fish—should be consumed in moderation (1). To lower the risk of listeriosis, it’s also best to avoid some deli meats and cheeses (3).

To check if a cheese is safe to eat, you can calculate its moisture content with the following formula:

% moisture ÷ (100 - % fat)

If the result is below 62%, the cheese is considered safe during pregnancy. Toxoplasmosis is another concern for pregnant women. This parasite can be passed to the baby through the placenta and can increase the risk of miscarriage, stillbirth, vision problems, and developmental delays (2).

The following precautions should be taken to reduce exposure through food (2, 3):

• Cook meat thoroughly: 63 °C (145 °F) for whole cuts, 71 °C (160 °F) for ground meat, and 74 °C (165 °F) for ground poultry. 
• Wash fruits and vegetables well. 
• Drink treated water. 
• Avoid raw oysters, mussels, and clams, as they may contain seawater.

With all the nutritional challenges pregnancy brings, it’s important to adopt healthy eating habits and stick to a regular meal schedule. Pregnant women are encouraged to eat three meals a day, with healthy snacks in between to meet their increased needs—especially during the second and third trimesters. At this stage, most women need two to three extra servings of food per day to meet their energy and protein requirements (7). They should focus on whole, nutrient-rich foods like vegetables, fruits, whole grains, plant and animal protein, fish, dairy products, and unsaturated fats (9). Staying hydrated is just as important, with recommended fluid intake around 3 litres per day, including water and other drinks (9). Good nutrition plays a key role during this critical period and is essential to supporting the mother’s well-being and the baby’s healthy development.

Every pregnancy is unique, so it’s important that recommendations for expectant mothers be tailored to their specific needs and issues. Whether it’s managing nausea, acid reflux, or gestational diabetes, personalized nutritional advice plays a key role in supporting the health of moms-to-be and helping their babies grow.