Fad diets and 'healthy' eating plans hit the internet almost daily, and they often result in people having to stop eating certain food groups - usually carbohydrates and fats! This article, written by Nutritional Therapist Rosie Letts, explains why getting the right amount of protein, carbohydrates, and healthy fats in your diet whilst pregnant and breastfeeding is important your health, and the health of your developing baby.
Macronutrients: Protein
Why is it important?
After water, protein is the most plentiful part of your body. Getting enough protein is essential for your body to create the physical structures of your baby like hair, nails and muscles and also to produce the enzymes, hormones and growth factors vital for your baby's development.
Recommended protein intake
- Experts recommend women eat 75-100g of protein daily when pregnant
- On a plate, make sure protein is about 25% of your meal.
However, not all protein is equal and the quality of protein is determined by the number of 'amino acids' it contains. Without getting too complicated, animal products (meat, fish, eggs etc.) contain high quality or 'complete' protein, meaning they provide all 9 essential amino acids.
Plant foods, on the other hand (grains, vegetables, etc.) contain incomplete protein, meaning that they lack one or more amino acids and therefore must be eaten in combination. Eating grains and legumes together (e.g. beans on wholemeal toast) provides complete protein. As always there is an exception to this rule - quinoa and chia seeds are complete proteins.
However, even this explanation is a little basic - as the foods you eat aren't just protein, they're a package of fats, carbs, vitamins and minerals, fiber and other nutrients essential for your health and wellbeing. So, choose a variety of protein sources, focusing on lean protein and plant-based protein to reduce your intake of saturated fats.
It is recommended to get your protein from whole food sources, rather than protein powders or 'high protein' snacks.
Macronutrients: Carbohydrates
Why are they important?
Carbohydrates are essential to human nutrition because they provide the primary source of energy we need to fuel bodily functions. It is worth emphasising here that carbohydrates are not your enemy, despite what popular diet models may have you believe.
In pregnancy, as always, you should focus on eating complex carbohydrates and avoid, or limit, simple refined carbohydrates.
Complex carbohydrates
High in fibre and starch:
- Brown rice
- Fruit
- Oats
- Quinoa
- Vegetables
Simple carbohydrates - limit or avoid
High in sugar:
- Cakes
- Chocolate
- Sweets
Refined carbohydrates - limit or avoid
- White and brown bread (a better alternative: wholemeal or rye if possible)
- White pasta (a better alternative: wholemeal pasta)
- White potatoes (a better alternative: sweet potatoes)
Simple carbohydrates and refined carbohydrates provide virtually no nutrients, as these have been stripped out during the manufacturing process. They will cause your blood sugar to spike (a short burst of energy, followed by a huge drop in energy) and can lead to weight gain.
In comparison, complex carbohydrates are packed with a variety of nutrients, vitamins and minerals as well as fiber. They are digested more slowly, so glucose is released more slowly giving the body time to use it and reducing the likelihood of blood sugar spikes.
Recommended carbohydrate intake:
- On a plate, make sure starchy carbs (brown rice, potatoes, legumes) make up no more than 25% of the meal.
- Colourful vegetables and salad leaves will ideally make up 50% of your meal.
Macronutrients: Fat
Why is it important?
Fat was demonised in the 1980's but in the last few years the press seems to have caught up with the evidence-based research and the nutritional headlines confirm that 'sugar (not fat) makes you fat'.
Fats are the powerhouse for each and every cell in our bodies - 60% of our brains are composed of fat. Research shows that making sure pregnant women eat the right amount of essential fats can reduce the risk of low birth rates and also postnatal depression.
That said, not all fats are equal. There are good fats and bad fats - and it is about getting the right fats into your diet.
Saturated fat
There's been some terrible press about saturated fats, and they are rather misunderstood. Arachidonic acid (AA) which is found in saturated fat:
- Supports brain development
- Strengthens the gut lining
- Helps keep our skin supple.
Saturated fat is non-essential in our diet as we can produce it ourselves. However, consuming moderate amounts has been shown to have health benefits and certainly shouldn't be feared.
Good sources of saturated fat
- Egg yolks
- Grass-fed butter
Monounsaturated fat
Monounsaturated fats play an important part in our health and wellbeing. For example, consuming these types of fat in small quantities can reduce unhealthy cholesterol. So, they play an important part of a healthy, balanced diet during pregnancy.
Good sources of monounsaturated fats
- Avocados
- Nuts
- Olive oil
- Rapeseed oil
Polyunsaturated fats
Polyunsaturated fats are vital parts of every cell in your body and, because your body cannot produce them, it is essential to get them from your diet. This group of fats includes Omega-3 fatty acids and Omega-6 fatty acids.
In the west we typically consume too many Omega-6 fatty acids (found in processed vegetable oils, and seed oils such as sunflower oil - think chips, fried foods etc.), but not enough Omega-3 fatty acids, which are more important as they provide us with the most health benefits.
- ALA (alpha-linolenic acid) is important as it makes other Omega-3 fats
- EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are long chain fats that are made from ALA in our bodies - these have the most health benefits!
Why is Omega-3 important for your baby?
DHA is a fatty acid that makes up approximately 30 percent of the structural fat of the brain and is a key component of the heart. It builds both antenatally and postnatally in your baby's brain, eye and nervous system tissue. Developing infants cannot efficiently produce their own DHA and must obtain this vital nutrient through the placenta during pregnancy and from breast milk following birth.
Increasing DHA in your diet during pregnancy and breastfeeding significantly enhances the level of DHA available to your unborn baby / infant. Getting enough in your diet is particularly important during the third trimester when major brain growth occurs.
Did you know?
Studies show that supplementation of DHA in the mother’s diet improves infant developmental outcomes, including:
- Hand-eye coordination
- Motor skills
- Attention span.
DHA has also been shown to play a part in maternal wellbeing and supplementation can increase the length of pregnancy by six days, helping mothers carry on to a healthy or full term.
Good sources of Omega-3 fatty acids
- Oily fish, think SMASHT (Salmon, Mackerel, Anchovies, Sardines, Herring, Tuna*)
- Nuts and seeds (walnuts and pumpkin seeds)
- Green leafy vegetables
- Algae - micro-algae are currently available in dietary supplements and fortified foods.
- Small amounts are found in poultry and egg yolks
*See foods to limit in pregnancy and foods to avoid in pregnancy.
Many people believe that flaxseed oil is a good source of DHA, but flaxseed oil is a dietary source of alpha-linolenic acid (ALA), a precursor of DHA. The body can make small amounts of DHA from ALA, but this process is inefficient and variable. Therefore, if you are looking for the benefits of DHA, it is best to consume it directly.
If you would like to understand more about getting the right Omega-6 to Omega-3 ratio in your diet, read this article.
Information provided by specialist Nutritional Therapist: Rosie Letts Nutrition