Importance of Optimal Nutrition for Preconception and Pregnancy
Nutrition during pregnancy plays an essential role in early brain development. Conception marks the beginning of the critical 1000 days until a child’s second birthday when all of the body’s systems develop and are highly influenced by nutrition. You pattern your genes early in life to set organs on a developmental trajectory that will last a lifetime. During pregnancy, the most important factor that impacts this development is nutrition. This time is an important opportunity to gift your baby with nutrients that may set them up for lifelong health.
The American Academy of Pediatrics advocates for improving nutrition in the first 1000 days of life to support development and adult health. Nutrient deficiencies and high blood sugars during this time can cause brain changes that have lasting effects impacting a child’s I.Q., capacity to learn and perform well in school. More and more research is highlighting the fetal nutrient environment and its correlation with many nutrition related diseases as well as schizophrenia, autism, depression/anxiety later in life.
Adequate nutrients during pregnancy matters. A well nourished pregnancy is correlated with healthier babies that meet term and fewer birth complications. Studies tell us that well nourished mothers are less likely to have pre-eclampsia, high blood pressure and other pregnancy complications. The good news is that we can still eat what we want, but we just need to pay attention to including more high quality foods. You want to include more high quality whole foods and less of refined grains and sugary foods because high quality whole foods are rich in micronutrients. Pregnancy nutrition is all about balance. Eating meals balanced with protein, carbohydrates, fruits and vegetables will help maintain nutrient levels, normal blood sugars and healthy weight gain.
Although all nutrients are necessary for brain growth, key nutrients that support neurodevelopment include protein; zinc; iron; choline; folate; iodine; vitamins A, D, B6, and B12; and long-chain polyunsaturated fatty acids. Deficiencies in any of these nutrients can suppress genes that affect normal development. Taking a high quality prenatal vitamin before conception and during pregnancy is one way to ensure access to some of these nutrients. Not all prenatal vitamins are equal. Some of them are low in recommended nutrients and some are missing a few key nutrients. If you are deficient in any of these nutrients due to poor diet, a prenatal vitamin will not be enough. Adding foods rich in these nutrients to your diet can ensure your body has all the nutrients it needs to build a healthy baby with optimal brain development. All of the above mentioned nutrients are crucial but I want to cover 2 areas of prenatal nutrition that have been well studied and are known to make a large impact on developmental health. These are iron deficiency and uncontrolled blood sugars.
Iron deficiency is especially troublesome in pregnancy. Fetal iron deficiency can increase risk of lower I.Q., cognitive disabilities and mood disorders. Iron deficiency during pregnancy requires additional supplementation prescribed by a doctor as well as focusing on a daily diet including iron rich foods and choline rich foods. Choline has been found to reverse damage caused by low iron levels. Vitamin C foods assist in the absorption of iron. Our bodies can absorb up to 30 percent more iron in foods when eaten alongside a vitamin C rich food.
Uncontrolled blood sugars during pregnancy correlate with poorer cognitive development in childhood and increased risk of fetal heart defects and type II diabetes later on. If you have gestational diabetes, it is important to meet with a registered dietitian at least once to discuss a healthy diet to control blood sugars. Even if you don’t have gestational diabetes, blood sugars are more easily elevated during pregnancy. Pregnancy hormones make it more difficult to process refined carbohydrates and sugary foods. Eating balanced meals are the key to balancing blood sugars. A balanced plate includes protein, fruits or vegetables and carbohydrates and a little fat. Eating protein, fat and fiber alongside refined sugary foods and grains can help prevent spikes in blood sugar. If you really want to eat a refined snack, include it as part of a balanced meal.
All this being said, you don’t have to overhaul your diet. Focus should be on adding nutrient rich, quality foods and adequate protein to your usual diet. There is a misconception that “eating for 2” means you need to eat more food, but you really don’t need more than an extra snack or two. Think quality not quantity. Your body is busy building your baby out of the nutrients you stored prepregnancy and what you are adding in your daily meals. Adding a different nutrient dense food each day could improve the variety of nutrients available to your baby. Variety is key in building a healthy baby.
It’s a good idea to meet with a dietitian prepregnancy or during pregnancy. Ask a dietitian to assess your specific nutrient needs during pregnancy. A dietitian can take a look at your diet and assess what nutrients might be missing and changes that might be needed. Most of the time, a few small changes are enough to make a positive impact on your pregnancy and promote healthy development for your baby.
My preconception and prenatal nutrition wellness consultations include:
Assessment of previous nutrient intake as well as current intake and recommendations for improvement.
Prenatal nutrition education including:
Basic prenatal nutrition and role of important micronutrients in pregnancy
Appropriate supplementation (not all supplements are equally effective)
High quality, nutrient dense foods packed with key nutrients to include in your diet.
Food safety and foods to avoid during pregnancy.
Using intuitive and mindful eating strategies to make healthful food choices.
How physical activity can impact pregnancy outcomes and finding ways to practice daily enjoyable movement.
Stress reduction techniques.
Contact me with your questions or book an appointment to see me in person or online.
GEORGINA LILE IS AN IN-NETWORK PROVIDER FOR AETNA
Many Aetna plans cover some nutrition consults and up to 6 visits with a lactation consultant if you need support with breastfeeding or a prenatal breastfeeding class; with no out-of-pocket cost to you.
During the Covid-19 pandemic, Aetna is covering virtual lactation care from an in-network provider like myself at no cost to you.