Healthy Eating During Pregnancy:
Separating Fact from Fiction
By Madison Voorhies Photo by Gpointstudio on Freepik.com
Folate: Crucial for early fetal nerve de- velopment. Find it in leafy greens, lentils, fortified cereals, and citrus fruits. A prenatal vitamin started one month prior to preg- nancy helps prevent deficiencies. Iron: Builds extra blood supply and supports fetal growth. Think beans, dark greens, meats, and fortified cereals paired with citrus to enhance absorption. Calcium: Key for developing strong bones and teeth. Sources include dairy, broccoli, sardines, and almonds. Vitamin D: Works alongside calcium for bone health. Found in fortified dairy, fatty fish like salmon, and egg yolks. Choline: Supports brain development. Reach for eggs, chicken, soy, milk, and peanuts. MANAGING COMMON PREGNANCY DISCOMFORTS WITH FOOD
When it comes to pregnancy, one of the first things people tell you is, “You’re eating for two!” However, according to Dr. Elizabeth Kelly, Assistant Professor of Obstetrics and Gynecology at Tulane School of Medicine and Medical Student Clerkship Director, that long-standing phrase is due for a serious reality check. “‘Eating for two’ has implied the need to eat a lot of extra food, and some have even interpreted [that as eating] twice as much,” Dr. Kelly says. “We now know that too much weight gain in pregnancy can add risk to the pregnancy. It then becomes difficult to return to a healthy weight postpartum, and over several pregnancies, weight gain can accumulate and lead to other health risks later in life associated with being overweight or obese.” Instead of doubling their intake, most pregnant individuals only need an additional
340 calories a day (which is equivalent to half a glass of skim milk or a small snack). That’s a far cry from the double portions often envisioned. Dr. Kelly emphasizes that nutritional needs shift throughout the pregnancy and should be guided not only by trimester, but also by the expectant person’s health status and pre-pregnancy weight. Morning sickness in the first trimester may reduce appetite, while smaller, more frequent meals often work best in the third trimester when a growing uterus compresses the stomach. ESSENTIAL NUTRIENTS FOR A HEALTHY PREGNANCY Dr. Kelly breaks down the five powerhouse nutrients every pregnant person should pri- oritize and the best ways to get them. These nutrients are often bundled in prenatal vitamins, but whole foods provide important benefits too.
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PINK&BLUE | SPRING / SUMMER 2025
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