Bump up your nutrition: the ultimate guide to eating well during pregnancy
Pregnancy is an exciting journey full of anticipation and joy but it’s also a time of big changes - especially when it comes to lifestyle and diet.
With Pregnancy Awareness Week being observed from February 3 to 7, it’s the perfect time to reflect on how a healthy diet and lifestyle can support both the mother and baby during this transformative period.
Dr Themba Hadebe, a medical expert from Bonitas Medical Fund, emphasises that a mother’s diet plays a critical role in foetal development.
“What you eat during pregnancy directly affects your baby’s development. A diet rich in essential vitamins, minerals, and nutrients is crucial for a healthy pregnancy outcome.
“Proper nutrition supports the development of your baby’s brain, bones and organs, while also strengthening the placenta, which supplies oxygen and nutrients to the baby,” he explains.
The role of a balanced diet
Eating a balanced diet during pregnancy is about making every bite count. It means consuming a variety of food groups, including fruits, vegetables, lean proteins, whole grains and healthy fats, all of which offer unique benefits for both maternal health and foetal growth.
However, pregnancy often comes with challenges like nausea, food aversions and cravings, especially in the first trimester.
Deficiencies of micronutrients such as vitamin A, iron, iodine and folate are particularly common among during pregnancy, due to increased nutrient requirements of the mother and developing foetus.
These deficiencies can negatively impact the health of the mother, her pregnancy, as well as the health of the newborn baby.
While it’s okay to indulge cravings occasionally, focusing on nutrient-dense foods is key.
Here are some nutrient-packed options to consider:
Dairy products (milk, yoghurt): Provide protein, calcium and probiotics for bone health.
Legumes (lentils, chickpeas, soybeans): Rich in protein, fibre and folate, critical for early development.
Sweet potatoes: High in vitamin A and fibre, supporting healthy vision and digestion.
Eggs: A great source of protein and choline, which aids brain development.
Broccoli and leafy greens: Packed with calcium, iron and antioxidants.
Berries: Loaded with vitamin C and antioxidants to support immunity.
Key vitamins and minerals during pregnancy
During pregnancy, your body’s nutritional needs increase significantly. While a healthy diet provides most of the nutrients required, prenatal vitamins are often recommended to fill any gaps.
The most important vitamins and minerals for pregnancy, their benefits and where to find them:
Folic Acid: Prevents neural tube defects (e.g., spina bifida) and supports the baby’s brain and spinal cord development. Studies show that folic acid supplementation reduces neural tube defects by up to 70%.
Source of food: Fortified cereals, leafy greens, legumes and supplements.
Iron: Prevents anaemia by ensuring the mother and baby’s blood can carry oxygen effectively. It also supports the baby’s growth and development.
According to the World Health Organization (WHO), about 40% of pregnant women worldwide suffer from iron-deficiency anaemia, which can cause low birth weight and preterm delivery.
Source of food: Lean meats, beans, spinach and iron-fortified cereals.
Calcium: Essential for the baby’s bone and teeth development. If the mother’s calcium intake is low, the baby draws calcium from her bones, increasing her risk of osteoporosis later in life.
Vitamin D: Aids calcium absorption and promotes bone health. Research shows that 25% of pregnant women in South Africa are vitamin D deficient, which can lead to complications like low birth weight.
Can be found by just basking in sunlight, fortified dairy and fatty fish like salmon.
Omega-3 Fatty Acid: Critical for brain and eye development in the baby. Omega-3s also help reduce the risk of preterm birth. Found in fatty fish (salmon, mackerel), walnuts and flaxseeds.
Vitamin C: Boosts the immune system and enhances iron absorption. Eat citrus fruits, strawberries, bell peppers and broccoli.
Iodine: Crucial for the production of thyroid hormones, which regulate the development of the baby’s brain and nervous system. Food source, dairy products, eggs, seafood and iodised salt.
He adds that it’s important not to exceed the recommended dosages. Always consult your doctor before starting any supplements to ensure they’re tailored to your specific needs.
A balanced diet is just one part of a healthy pregnancy. Hadebe also recommends regular exercise, which helps manage weight, reduce stress and improve mental health by releasing endorphins.