Here’s Everything You Need to Know About Prenatal Nutrition
It’s often said that Autumn is the busiest time for maternity wards. Whether it’s a result of festive-season conception or simply coincidence, many expectant parents find themselves entering their third trimester as the autumn leaves begin to fall.
Pregnancy can be a nutritionally demanding time in a woman’s life. Your body is not only sustaining your own energy and health, but also supporting the growth and development of your baby. This makes good prenatal nutrition essential; both for you and your little one’s future.
We have spoken to Cara Shaw, Nutritionist at BlueIron, who shares everything you need to know about nourishing your body before, during, and after pregnancy.
The Foundations of Prenatal Nutrition
Before diving into specific nutrients, it’s important to remember that pregnancy nutrition isn’t about eating “for two”; it’s about eating for you and your baby’s nutritional needs. This means focusing on quality rather than quantity, ensuring each meal contains a balance of:
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Protein for growth and tissue building – found in eggs, poultry, tofu etc.
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Healthy fats for brain development – found in oily fish, nuts and seeds etc.
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Complex carbohydrates for energy – found in wholegrains like oats, rice and vegetables like sweet potato
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Plenty of fruit and vegetables for vitamins, minerals, and fibre
Small, frequent meals can help with energy levels and supplying essential nutrients for the maintenance of normal health functions.
Key Nutrients for Pregnancy:
Protein: Protein needs increase during pregnancy, as it’s the building block of your baby’s muscles, organs, and tissues. Include a source of protein at every meal, such as eggs, fish, meat, legumes, tofu, and dairy.
Iron: Iron requirements are significant during all life stages, including during pregnancy, to support your blood volume.Iron is found in both animal sources (like red meat, chicken, and fish) and plant sources (like lentils, beans, spinach, and pumpkin seeds). Pair plant-based iron with vitamin C-rich foods such as citrus fruit or peppers to support absorption. If you struggle to get enough through diet, a high-quality supplement can help. BlueIron contains gentle, easily absorbed iron* alongside additional vitamins and minerals. Iron contributes to normal energy release in the body and helps reduce tiredness and fatigue.
Folate: Folate** is crucial in the first trimester, as it helps form your baby’s neural tube, which becomes the brain and spinal cord. Leafy greens, asparagus, brussel sprouts, beetroot and beans are good dietary sources.
Omega-3 Fatty Acids: These healthy fats especially DHA, support your baby’s brain, eye, and nervous system development. Oily fish like salmon, sardines, and mackerel are excellent sources and aim for 2 portions per week. Plant-based sources include chia seeds, flaxseeds, and walnuts but are less easily absorbed so you may need to top with an algae oil if you are vegan or vegetarian.
Calcium & Vitamin D: Calcium is essential for building your baby’s bones and teeth, while vitamin D helps your body absorb calcium effectively. Small fish with the bones e.g. sardines, tahini, dairy, fortified plant milks, almonds, and leafy greens all provide calcium, while vitamin D mainly comes from sunlight exposure, which can be limited in autumn and winter. Foods that contain some vitamin D include oily fish like trout and salmon along with mushrooms that have been exposed to UV light.
Choline: Choline is one of those under-the-radar nutrients that’s an important consideration during pregnancy, but often doesn’t get the attention it deserves. Choline is a key building block for acetylcholine, a neurotransmitter involved in memory and learning. In pregnancy, it plays a role in the development of the baby’s brain. It is also a key nutrient to support healthy cell membrane formation. Eggs would be the highest source of choline in pregnancy.
Supporting Your Body Postnatally: Nutrition remains just as important after your baby arrives. Your body will still be adjusting from pregnancy and birth, and if you’re breastfeeding, your nutrient requirements are still important.
Key focuses in the postnatal period include:
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Iron to support levels during pregnancy and birth
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Protein rich foods to maintain tissue
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Water intake as hydration is especially important if breastfeeding
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Omega-3s & Zinc to support normal cognitive health
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Calcium & Vitamin D for bone health
This is also a time when practicality matters. New parents are often short on time, so nutrient-dense snacks like oat bars with seeds, Greek yogurt with fruit, or hummus with wholegrain crackers can help maintain energy levels.
While a balanced diet should be the foundation of your pregnancy nutrition, supplements can be a valuable support, especially when appetite or food choices are limited.
BlueIron is specially formulated to be gentle on the stomach while delivering the right nutrients, with a taste that makes it easy to take daily (RRP £16, available to buy from www.blueiron.co.uk).
Pregnancy is a time of nutritional significance. Focusing on a variety of whole foods, prioritising key nutrients and topping up with a quality supplement if required can help provide nutritional support during this life stage.
Whether you’re expecting your October baby or simply planning ahead, remember that prenatal nutrition is about more than just the nine months of pregnancy, it’s about supporting you before, during, and after birth.
And if in doubt? Keep it simple: eat a rainbow of foods, listen to your body, and don’t hesitate to ask your healthcare provider or a registered nutritional therapist for personalised guidance.
Written by Cara Shaw, nutritionist for BlueIron.
*Iron contributes to normal cognitive function.*Iron contributes to the normal formation of red blood cells and haemoglobin.
*Iron contributes to normal energy-yielding metabolism.
*Iron contributes to the reduction of tiredness and fatigue.
*Iron contributes to the normal function of the immune system.
*Iron contributes to normal oxygen transport in the body.
Vitamin C increases iron absorption.
**Folate contributes to maternal tissue growth during pregnancy. Folate contributes to normal blood formation.
Zinc contributes to normal fertility and reproduction. Zinc contributes to normal protein synthesis.
Food supplements should not be used as a substitute for a balanced diet and healthy lifestyle
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Posted by Emily Garfield
2nd October 2025
