Perinatal Nutrition Tips and Why Eating Enough is So Important

How nutrition supports growth, development, recovery, and mental health before, during, and after pregnancy.

The perinatal season (the time before, during, and after pregnancy) is full of growth and change for both mothers and babies. During pregnancy and postpartum, our bodies require more energy and specific nutrients. Some of these nutrients include folate, vitamin D, iron, calcium, protein, and Omega-3 fatty acids.

It is important to focus on eating enough during pregnancy and postpartum. It is also important to include foods that contain these important nutrients. Nutrients support the growth and development of babies and the recovery of mothers. They also support mental health during pregnancy and postpartum. With all of the changes that pregnancy brings, nutrition may feel difficult. However, nourishing our bodies will allow us to better handle all of the changes that the perinatal season brings. 

Why is perinatal nutrition important?

It is important to consume a variety of foods and nutrients during the perinatal season. There are several nutrients that may be needed in higher amounts throughout pregnancy. Many of these nutrients are also often overlooked and under-consumed. These important nutrients to focus on are:

• Calcium: found mainly in dairy products such as milk, eggs, cheese, and yogurt. It is also found in fortified non-dairy milks or yogurts and orange juice.

• Vitamin D: found in dairy products and fortified alternatives. It is also made by the body with exposure to sunlight

• Folate/Folic Acid: found in leafy greens, beans & legumes, and fortified grains

• Iron: found in lean meats, beans, and spinach. Iron is better absorbed when consumed with sources of vitamin C, such as citrus fruits

• Omega-3 fatty acids (DHAs): found in low-mercury fish, walnuts, and chia seeds

• Protein: found in eggs, fish, poultry, tofu, and beans

• Choline: found in eggs, meats, and legumes 

What are some perinatal nutrition tips for growth, development, and recovery?

At any stage of life, the nutrients that we get from food help to support our body’s functions. They support strong bones, brain health, and muscle growth and repair. They also support cell function, healthy blood and oxygen circulation, and much more. Proper nutrition is even more important during pregnancy. This is because the need for certain nutrients is higher. Mothers need enough nutrients to meet their own needs and the needs of the developing baby. During pregnancy, nutrient deficiencies can increase the risk of complications such as:

For the Mother/Birthing Person: 

• Preeclampsia

• gestational diabetes

• Anemia for the mother, which can result in poor wound healing, reduced red blood cells, and low oxygen levels

  
  

Long Term/After Pregnancy:

• decreased bone density and increased risk of osteoporosis

• decreased ability to maintain muscle mass and repair tissues

• inflammation

  
  

For the Baby:

• improper bone development

• improper neural tube development/ neural tube defects

• impaired psycho-neuro development and cognitive function

• pre-term birth

• low birth weight

Even after the baby is born, proper nutrition is essential. The need for certain nutrients may change and decrease after the baby is born. However, the need for nutrients and energy from food is still high. These nutrients are needed to support lactation and recovery postpartum. 

Why is perinatal nutrition important for mental health?

Pregnancy and postpartum can be challenging. This can result in struggles with mental health. Perinatal mental health conditions should be taken seriously. There are many factors that can contribute to developing these conditions. If you believe you are struggling and need support, reach out to a mental health therapist. You can also talk to your dietitian or doctor about where you can find support. 

This being said, nutrition absolutely plays a role in how our brains function and how we feel overall. Nutrients such as Omega-3 fatty acids, protein, B-vitamins, vitamin D, and iron can support:

• brain function, 

• neurotransmitter production

• mood regulation

• stable energy levels

• better concentration, focus, and executive functioning

• increased ability to manage stress levels 

  
  

Consuming enough nutrients can help our bodies to recover after pregnancy. It also helps our bodies to function and helps us to feel our best. The way we fuel our bodies can greatly affect how we feel, so proper nutrition is an important act of self-care. It supports not only physical health, but mental health as well.

If you’re looking for support with nutrition during the perinatal period, Radica Family Nutrition offers virtual nutrition counseling and support for women’s health nutrition with a registered dietitian. We offer one-on-one nutrition counseling for those in DC, Maryland, Virginia, New Jersey, and Michigan. Learn more about the nutrition services Radica Family Nutrition offers on our website at radicafamilynutrition.com 

About the Author

Cristina Luibil, MS, RD, LDN specializes in Intuitive Eating for the whole family. Radica Family Nutrition provides virtual nutrition counseling for those in DC, Maryland, Virginia, New Jersey, and Michigan. This post was researched and written in conjunction with Sabrina Stadelman, dietetics student and nutrition assistant at Radica Family Nutrition. Learn more about the whole team at radicafamilynutrition.com/team

Disclaimer: The information shared in this blog is for general educational and informational purposes only. It may not be tailored to your specific health needs as it is written here. This content is not intended to replace personalized medical advice, nutrition counseling, or medical nutrition therapy. Any recipes or suggestions provided are meant to inspire and should be used at your discretion. Always consult with your own registered dietitian, physician, or healthcare provider before making changes to your nutrition, lifestyle, or treatment plan. If you choose, Radica Family Nutrition would be happy to help you in your own, individual nutrition and intuitive eating journey.