If you’ve been TTC (trying to conceive), chances are that you’ve cleaned up your dietary habits somewhat and have started taking supplements like folic acid. Are you familiar with which other supplements to take, their benefits, and the diet that can assist with a smooth pregnancy?

You (and your baby) are what you eat

Nausea, common in the early months of pregnancy, can often affect the intake of essential nutrients such as protein, which serves as the backbone of all new tissue, says Dr. Amanda Huyssteen, a registered clinical dietician at Life Flora Hospital in Johannesburg.

‘Omega-3 fatty acids, found in oily fish, are especially important during pregnancy as they are critical for the development of the brain and eyes of the foetus, and also for the baby soon after birth,’ says Dr. Amanda. Adequate amounts of Omega-3 fatty acids can be provided by eating two to three meals of oily fish, such as sardines, mackerel or salmon, each week. When it comes to fats, limit your intake of saturated fats like cream and butter, but do include healthy fats such as avocados and nuts.

Supplement smartly

Omega-3 is a safe pregnancy dietary supplement and should be taken with folic acid and vitamin B for improved absorption. During the first trimester of pregnancy when cells are rapidly dividing, adequate folate – one of the B vitamins found in whole foods such as leafy vegetables, eggs, and citrus fruits – is critical as it promotes red blood cells and prevents neural defects.

Taking an oral contraceptive depletes folate levels, so Dr. Amanda recommends using a supplement containing 400 to 1000mcg of folate a day, three months before planning a pregnancy. ‘Those not on the pill should also start taking folate while trying for a baby, and continue into the first trimester,’ she advises.

Pregnancy dietary supplements include folate, a synthesised version of vitamin B9, or active folate, which does not need to be broken down by the body. ‘Active folate can cross the blood-brain barrier and therefore benefits both mother and baby,’ says Dr. Amanda.

Iron is also important, especially during the third trimester, when 30mg per day is needed to help make more blood to supply oxygen to your baby. ‘Good sources of iron are red meat, liver, tofu, and eggs,’ says Dr. Amanda. Iron also helps to prevent anaemia, a condition characterised by a low number of healthy red blood cells.

‘The iron in prenatal vitamins can cause constipation, so ensure you incorporate sufficient fibre, stay active within the recommendations of your health provider, and drink plenty of water,’ she adds.

The 1200mg per day calcium requirement is necessary for bone and tooth formation in the foetus as well as muscle contraction and relaxation, blood clotting, and blood pressure regulation. ‘Eighty percent of the calcium is required during the third trimester when the foetal bones grow rapidly,’ says Dr. Amanda. Good sources of calcium are milk, cheese, and yoghurt. For those who don’t consume dairy, a calcium supplement can be used to ensure adequate intake of this essential mineral.

Vitamin D, which keeps your heart, bones and teeth healthy, is important for both mom and baby throughout pregnancy and while breastfeeding. ‘It can be found in foods such as breakfast cereals, oily fish, and eggs, but it’s recommended that you supplement with at least 10mcg a day,’ says Amanda.

She goes on to advise, ‘If you’re starting with a lower body mass index, expecting more than one baby, or suffering from severe morning sickness, consider supplementing with a meal replacement drink.’

Jump on that scale

While many of us are familiar with the old saying ‘eating for two’, there's a reason some weight gain is encouraged during pregnancy. Gaining too little weight during your pregnancy can impair the growth of the foetus, resulting in the baby having a low birth weight, and complications including high blood pressure and a low IQ. Conversely, gaining too much weight can cause gestational diabetes, hypertension, and thromboembolism, leading to a caesarean delivery. ‘This is why your diet and the supplements you take during pregnancy are so vital, as they will help determine your baby’s health at birth,’ says Dr. Amanda.

What not to eat

Some food and drinks may pose a risk of infection, particularly those that contain substances that may harm your baby, one of which is listeria, a type of bacteria that can cause severe illness and pregnancy loss. Undercooked or raw meat, fish, sushi and soft cheeses should not be eaten. Processed foods should be limited.

Caffeine, a central nervous system stimulant that crosses the placenta and cannot be metabolised by the foetus, increases the risk of spontaneous abortions during the first trimester. ‘Reduce your caffeine intake to two cups of coffee, a maximum of 300mg caffeine a day,’ advises Dr. Amanda. Be aware that a strong cup of tea also has a caffeine content.

Additionally, drinking alcohol during pregnancy can cause birth defects and developmental disabilities, depending on the amount of alcohol consumed and the timing of consumption. ‘Abstinence is the only safe approach,’ she advises.

Take your pick

Pharmacy shelves heave with pregnancy health supplements, and the array of choices can be overwhelming. Chat to your doctor for diet recommendations or referrals to relevant health practitioners for pregnancy nutrition plans or advice on pregnancy dietary supplements. For guidance on the best foods to eat, download this dietician-approved weekly meal plan, which offers great breakfast, lunch, supper and snack ideas for maintaining a healthy diet.