FOOD+NUTRITION By Kristi Edwards, MS, RDN, LDN
Get the Right Nutrients for You and Your Baby If you are pregnant or thinking about becoming pregnant, read through the following information to discover which nutrients are most important for a healthy pregnancy.
DHA
Folic Acid
Choline
DHA is a specific type of omega-3 fatty acid, and it is especially important in pregnancy, as it is essential for fetal brain and eye development. Sources of DHA include low mercury fish (such as salmon and herring) and eggs (specifically egg yolks). During pregnancy, it is recommended that consumption of fish be limited to twice weekly. For those who do not consume fish (or eat it rarely), Algae Omega by Nordic Naturals is just one supplement that provides both DHA and EPA (another type of omega-3 fatty acid). Consider companies that require thirdparty testing to ensure label accuracy and overall quality. Pregnant women should aim for a minimum of 200 mg of DHA per day from food and/or supplements.1 It is recommended that the supplementation you are considering be discussed with your doctor.
Folate (also known as vitamin B9) refers to the naturally-occurring form of the vitamin, and folic acid is found in fortified foods and many dietary supplements. When a woman is pregnant, her folate needs are higher than normal, and it can be difficult to meet these demands through diet alone. Supplementing with 400 mg daily2 of folic acid (from supplements, fortified foods, or both) can help in meeting the total recommended intake of 600 mg daily while pregnant. Sources of folate include spinach, black-eyed peas, asparagus, rice, avocado, broccoli, and oranges. Adequate intake of folate and/or folic acid reduces the risk for neural tube defects.
Choline is another nutrient that helps to reduce the risk for neural tube defects. In general, we need choline to help regulate memory, mood, and muscle control. Choline is found in egg yolk, chicken, beef, soybeans, potatoes, and quinoa. It is recommended that pregnant women consume 450 mg daily.3
Sources:
30
1 Tempest, Megan. Ensuring the Health of Expectant Mother and Baby. Today’s Dietitian. 2011 December. Available at: https://www.todaysdietitian.com/ newarchives/121311p30.shtml. Accessed April 2021.
3. Choline: Fact Sheet for Health Professionals. National Institutes of Health. 2021 March. Available at: https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/. Accessed April 2021.
2. Ward, Elizabeth. Prime the Body for Pregnancy – Preconception Care and Nutrition for Moms-to-Be. Today’s Dietitian. 2008 December. Available at: https:// www.todaysdietitian.com/newarchives/120108p26.shtml. Accessed April 2021.
4. Cruz, Lupe. How Hydration During Pregnancy Can Help You and Your Baby. Intermountain Healthcare. 2017 July. Available at: https://intermountainhealthcare. org/blogs/topics/live-well/2017/07/how-hydration-during-pregnancy-can-benefityou-and-your-baby/. Accessed April 2021
