What I Wish I Knew About Nutrition Before I Got Pregnant

Although the common jokes you see online about pregnancy are about how soon-to-be mothers eat nothing but Doritos and McDonald’s because of their wacky cravings, proper nutrition is particularly crucial for optimal development of the baby. During pregnancy, the baby relies entirely on the mother for nourishment. Essential nutrients, such as proteins, vitamins, and minerals, are critical for the baby's organ development, brain growth, and overall physical growth. For instance, folic acid, a type of B vitamin, is vital in preventing birth defects in the baby's brain and spine. Similarly, iron is crucial for the development of the baby's blood cells and brain function. Omega-3 fatty acids, found in foods like fish, are important for brain development.

Moreover, the mother's nutritional status before and during pregnancy affects the lifelong health of her child. Adequate nutrition reduces the risk of future chronic diseases in the child, such as diabetes and heart disease. This concept, known as the “Developmental Origins of Health and Disease” (DOHaD), emphasizes how nutritional deficits or imbalances during pregnancy can have long-term health implications for the offspring.

Inadequate nutrition during pregnancy can lead to adverse outcomes. Malnutrition or poor dietary choices can result in low birth weight, which is associated with increased risk of infant mortality and chronic health problems later in life. Lack of essential nutrients like iodine and vitamin D can cause developmental delays and skeletal deformities, respectively. Furthermore, deficiencies in certain nutrients can lead to complications such as anemia in the mother, which can increase the risk of premature delivery and postpartum complications.

Nutrition also plays a vital role in fertility. For women, poor nutrition can lead to irregular menstrual cycles and ovulation issues, reducing the chances of conception. For men, inadequate nutrition can affect sperm quality and count. Thus, a well-balanced diet is crucial for both partners for optimal fertility.

During pregnancy, the mother's body undergoes significant changes that increase nutritional demands. For example, the need for calories, proteins, and certain vitamins and minerals increases. A balanced diet that includes a variety of foods can usually meet these increased nutritional needs. Prenatal vitamins are often recommended to ensure adequate intake of specific nutrients like folic acid and iron.

Lastly, nutrition is not just about the physical development of the baby; it also influences the pregnancy experience for the mother. Proper nutrition can help manage pregnancy symptoms, such as nausea and constipation, and contribute to the overall energy and well-being of the mother. In retrospect, there are a few things that I wish I knew about nutrition and pregnancy before I was first pregnant. This is some of the information I pass along to my health clients as well. 

How You Eat Before You Get Pregnant Matters Just As Much As What You Eat During Pregnancy 

When a woman finds out she’s pregnant, she often vows to give up bad habits or certain foods in order to improve the health of her baby. For example, she’ll reduce the amount of fast food she eats, how much sugar she consumes, and how much alcohol she drinks. However, it’s important to take a close look at all of these habits long before you actually get pregnant. Nutrition plays a big role in fertility, your likelihood of getting pregnant, and the likelihood that your baby will be healthy from the very beginning of the pregnancy. Proper nutrition and lifestyle habits also reduce your chances of having a miscarriage, particularly early on in the pregnancy.

Optimal nutrition will also make it much easier for you to get pregnant when you’re ready to have a baby.

I always tell my clients that if you know you want to have kids one day, it’s good to start focusing on your nutrition now – even if you aren’t planning on having kids for the next five years. How you treat your body before pregnancy will play a massive role in the early stages of your pregnancy, and the choices you make as you’re about to conceive can’t be reversed. Optimal nutrition will also make it much easier for you to get pregnant when you’re ready to have a baby, and it will make it easier for you to make the transition from pregnancy to postpartum. Don’t put off your nutrition just because you’re not pregnant yet. It will pay off big time to start off on the right foot, and it will make recovery from birth so, so much easier. 

There’s No Such Thing As “Junk Food” As Long As You Make It Yourself 

Are you craving pizza? A cheeseburger? French fries? Gummy bears? You can’t deny that pregnancy brings about some pretty strong cravings. A lot of times, a pregnant woman wants to eat junk food, or at least the kinds of fast food that she doesn’t normally eat on a regular basis. When I was first pregnant, I deprived myself of these foods because I thought it was unhealthy to eat pizza. I ended up caving after weeks of resisting the craving, and I ordered some greasy pizza from down the street. I later realized that there is no such thing as “junk food” as long as you make it yourself.

The next time I had a strong craving for a Big Mac, I decided to make one myself. I made homemade buns, grass-fed smash patties, and a healthy Big Mac sauce, and threw together one of the tastiest burgers I’ve ever eaten in my life. Not only did it cure my craving, but it didn’t make me feel guilty or sluggish afterward. This goes for just about anything you’re craving. If you want gummy bears, make some gummies at home with just fruit puree and gelatin. The whole point is nothing has to be off limits when you’re pregnant – just invest a little extra time and make it at home, and you’ll know the ingredients are good for you. 

Breakfast Really Is the Most Important Meal of the Day 

This first meal plays a crucial role in influencing your energy levels, cognitive function, and overall health, especially concerning the regulation of blood sugar levels. Eating a healthy breakfast kick-starts your metabolism, signaling your body to start burning calories for the day. After a night of fasting, your body's energy reserves are low. Breakfast replenishes these energy stores, providing the fuel needed for your muscles and brain to function optimally. This is particularly important for pregnant women and children, both of whom rely heavily on regular nourishment throughout the day.

Moreover, breakfast has a significant impact on your blood sugar levels. When you sleep, your body continues to use energy and maintain blood sugar levels. By morning, your glycogen stores are partially depleted, and your blood sugar might be on the lower side. Eating breakfast helps to raise your blood sugar to a normal level, providing a steady source of energy until your next meal. This is crucial in preventing the mid-morning slump often experienced when breakfast is skipped.

A healthy breakfast is essential in maintaining stable blood sugar levels throughout the day.

For those managing conditions like diabetes or preventing gestational diabetes during pregnancy, a healthy breakfast is essential in maintaining stable blood sugar levels throughout the day. It helps in avoiding spikes and drops, which can be dangerous. Including protein and fiber in your breakfast can slow the absorption of carbohydrates, leading to a gradual rise in blood sugar levels rather than a sharp spike. This slow release of energy helps in keeping hunger at bay, aiding in weight management, which is a key factor in managing diabetes.

Furthermore, skipping breakfast can lead to overeating later in the day. When you miss your first meal, your body craves high-energy, often high-sugar, fatty foods, leading to unhealthy choices and overconsumption. This can cause a rapid increase in blood sugar levels, followed by a quick drop, leading to a cycle of energy peaks and troughs throughout the day.

You might find that skipping breakfast when you’re not pregnant is much easier than when you are pregnant, and that’s because you have different nutritional needs when you’re pregnant. Instead of working against that, go with it from the beginning of the pregnancy and nourish your body first thing in the morning. 

Strong Cravings Can Indicate Deficiencies 

It took me a little while to realize that strong cravings are often a signal of some kind of nutritional need. For example, if you keep wanting to eat sour foods, you might be deficient in vitamin C and antioxidants. It could also mean that you need some more fermented foods in your diet to support gut health or you’re dehydrated. Constantly craving salty foods (chips, pretzels, pickles, etc.) could also point to dehydration. Additionally, stress and fatigue can trigger salt cravings. The adrenal glands, which are activated during stress, are partly responsible for regulating salt balance in the body. Therefore, during prolonged periods of stress, you might find yourself craving salty snacks.

Constant sugar cravings (always wanting dessert after a meal) can be a sign of several underlying factors. Primarily, it may indicate an imbalance in blood sugar levels. When blood sugar drops, your body seeks a quick source of energy, leading to cravings for sugary foods. A lack of protein can also strongly contribute to your constant desire for sweets. These cravings can also be a result of emotional factors such as stress, anxiety, or depression, where sugar acts as a temporary mood booster. Furthermore, habitual consumption of sugar can lead to a cycle of cravings, as the body becomes accustomed to regular sugar intake. Additionally, lack of sleep or an imbalanced diet lacking in essential nutrients can trigger these cravings. It's important to address such cravings thoughtfully, considering both dietary habits and overall lifestyle. 

Don’t overlook these strong, specific cravings if they remain persistent. Particularly in pregnancy, you need to answer these potential deficiencies so you can provide the healthiest vessel for your growing baby. 

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