By Madison Voorhies Photo by gpointsudio on Freepik.com Healthy Eating During Pregnancy: Separating Fact from Fiction
W hen it comes to pregnan- cy, one of the first things people tell you is, “You’re eating for two!” However, according to Dr. Elizabeth Kelly, Assistant Profes- sor of Obstetrics and Gynecology at Tulane School of Medicine and Med- ical 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 accumu- late 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 pregnan- cy and should be guided not only by trimester, but also by the expectant person’s health status and pre-pregnan- cy 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.
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. A prenatal vitamin started one month prior to pregnancy helps prevent deficiencies. When choosing a prenatal vitamin, patients should be aware that gummy prenatal vitamins do not have any (or insufficient sources) of the iron needed for a healthy pregnancy. Managing Common Pregnancy Discomforts with Food Nutrition can also play a helpful role in alleviating some of pregnancy’s less glamorous symptoms. For morning sickness, Dr. Kelly recommends try- ing ginger, vitamin B6, and sticking to simple, frequent meals. If heartburn is an issue, steer clear of acidic foods and consider Tums if needed. And when fa- tigue sets in? Stick with balanced meals, hydration, and light exercise.
Essential Nutrients for a Healthy Pregnancy
Dr. Kelly breaks down the five power- house nutrients every pregnant person should prioritize and the best ways to get them. These nutrients are often bundled in prenatal vitamins, but whole foods provide important benefits too. • Folate : Crucial for early fetal nerve development. Find it in leafy greens, lentils, fortified cereals, and citrus fruits. • Iron: Builds extra blood supply and supports fetal growth. Think beans, dark greens, meats, and fortified cereals • Calcium: Key for developing strong bones and teeth. Sources include dairy, broccoli, sardines, and almonds. • Vitamin D: Works alongside calcium paired with citrus to enhance absorption.
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