Nutrition by Trimester
Pregnancy can be a great time to practice listening to the body and eating intuitively. It is important to develop an awareness of what our body is trying to tell us to keep us feeling our best, this is especially helpful during pregnancy. When it comes to dietary considerations surrounding pregnancy it is important to also consider the role nutrition plays in conceiving as well as through pregnancy, labor, and postpartum. People often work to fuel themselves properly during the time they are carrying, however, pre-pregnancy and postpartum are just as important. This article will discuss the role of nutrition throughout pregnancy and the changes to expect with each trimester, including physical and hormonal changes that may impact well-being.
Pregnancy can be a completely new way to live and experience life as you bring another being into the world. It is a critical time for mothers to care for themselves as well as their growing fetus. The physical changes to a childbearing woman can be a challenging time both physically and mentally for women. This may be especially challenging to women that have previously identified with their fitness in correlation with certain aesthetics. It is important to find beauty in the changes experienced through pregnancy and postpartum as well as to find grace in moments where one might struggle to do so. It can be beneficial for women to know what is considered to be healthy weight gain and the components of that weight to give life to their child. Typical weight gain for women is around 30 pounds (37-54 pounds for multiples). In the first half of pregnancy, women are building up fat stores as hormones change to support the second half of their pregnancy where the baby begins to break down these stores and rapidly gain weight for birth. While suggested calorie intake will be outlined below by trimester it is important to always focus on nutrition quality over tracking specific quantities during this time.
First Trimester (Weeks 1-13):
This is when many women experience nausea or food aversions. This is a particularly important time to move away from tracking specific food goals and focus on intuitive eating. Food aversions are the body’s way of protecting the fetus from potential dangers and is why women often crave carbohydrates and may be averse to foods that risk contamination of pesticides or bacteria. Due to nausea and food aversions, women may not feel as hungry during the first trimester, and only about 60-70 additional calories are suggested during this time. [1]
Second Trimester (Weeks 14-26):
Food aversions tend to taper off at this point with an increase in appetite. Even with an increased appetite, women may under-eat during pregnancy which can make simply tracking calories or protein beneficial for a period of time to gauge intake. Women should be about 250-300 calories above their maintenance calories for proper weight gain to support their fetal growth during this time. On average about 7 pounds of fat gain is ideal for growth and development. [1]
Third Trimester (Weeks 27-40):
By the third trimester, the baby is rapidly growing and we are looking to boost intake up to about 400-500 calories above maintenance as metabolism may be increased by as much as 60% from pre-pregnancy. By the time mother reaches full term is when we are looking at a 30-pound weight gain. Here is a helpful breakdown of the weight gained over the course of 40 weeks: 7.5 pounds weight of baby, 1.5 pounds placenta weight, 4 pounds fluid retention, 2 pounds uterus weight, 2 pounds breast tissue, 4 pounds increased blood volume, 7 pounds of fat and protein stores, 2 pounds amniotic fluid. [1]
Fourth Trimester (Postpartum):
Many view pregnancy as a nine-month journey, but it is so much more than that. Postpartum alone can be up to another 12 months of transition and change to daily life and optimal function, making this time even more important to have the proper support in place. As communities, we need to give as much care to our new mothers as we do to their newborns. At 0-2 weeks postpartum mothers are in a co-regulation stage that is critical to bonding and overall well-being! 2-6 weeks is viewed as a recovery phase where it may be beneficial to begin rehabilitation of the pelvic floor and breathing exercises. The 6-12 week range is when women are often able to resume exercise and sex, however, postpartum exercise should look much different from pre-pregnancy. 3-12 months postpartum is a continued rebuilding phase as women continue to heal. [1]
Nutritional needs are actually greater in the immediate postpartum phase than during pregnancy, especially for breastfeeding mothers. It is also important to notice how your body responds to the food you are consuming and the role it has on your emotional well-being as well as physical. Again, the focus should remain on the quality of foods we are consuming rather than the quantity. Certain foods can even lower your anxiety and risk of postpartum depression, these foods include salmon, leafy greens, avocados, turkey, almonds, yogurt, and blueberries. The foods that make you feel your best should take up the majority of your intake. [2]
Need Nutrition Support?
While ranges have been provided for calorie increases this is dependent on individual maintenance calories as a baseline. There can be additional changes to protein intake as well as calorie intake. If you do decide to track your nutrition throughout pregnancy, adjustments should be made often to support the body as factors like energy and appetite may change week to week. It may be beneficial to consider adding a nutrition coach to your birth team! As a WAG certified nutrition coach with a specific pregnancy nutrition coaching education, nutrition coach, Rachel will be taking on pregnant clients to help them navigate this time and nourish their bodies properly in preparation for birth and postpartum care.
[1] Working Against Gravity Nutrition Coach Certification, [2] https://birthfit.com/blog/2020/04/13/postpartum-anxiety-nutrition/
