Tag: Pregnancy Article 7

It’s standard practice to begin taking a prenatal vitamin after finding out you’re pregnant – arguably, it’s worth considering starting prior to conception. However, often for many women, besides a comprehensive prenatal multivitamin, little thought is given to other nutrients that may be beneficial for the health and development of their baby. Of note, omega-3 fatty acids! 

What are Omega-3 Fatty Acids?

Omega-3 fats are considered “essential” fatty acids because our bodies are unable to make them from other raw materials meaning they must be obtained from the diet or through supplementation. Several subtypes of omega-3 fats exist, however, the majority of scientific research has been conducted on alpha-linolenic acid (ALA) found mostly in plants, as well as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) found mostly in animal products. Although EPA and DHA often work synergistically, both offer their own unique health benefits. For example, EPA supports the functions of the heart, the immune system, and the inflammatory response. While DHA is a critical component of cell membranes within the eye and brain for fetal development, egg and sperm health, and for lactation. 

Benefits of Omega-3 Fatty Acids

As you can see, omega-3 fats serve as important building blocks during pregnancy and breastfeeding, but let’s dig a little deeper! Research has shown that omega-3 fats may also function to determine length of gestation and in preventing perinatal depression. One study suggested a link between increased intake of EPA and DHA and prolonged gestation by inhibiting the production of certain prostaglandins known to influence uterine contractions and cervical ripening. Further research proposed DHA supplementation leads to a change in the ratio of omega-3 and omega-6 fatty acids, which may reduce the occurrence of spontaneous early preterm labor. 

There is some evidence to suggest omega-3 fatty acids are important for lactation as well. In one study, women who received 200mg of DHA per day for four months birthed infants who performed significantly better on a developmental assessment tool used to diagnose early developmental delays. Furthermore, fish oil supplementation during pregnancy and lactation showed a decreased risk of infant allergies. 

Which Foods Contain Omega-3 Fatty Acids?

Unfortunately, though not surprisingly, the standard American diet does not provide an appropriate amount of omega-3 fatty acids. Furthermore, approximately 95% of childbearing-age women don’t consume enough DHA often related to low intake of fish and seafood due to concerns surrounding mercury toxicity. Interestingly, fish that tend to be higher in omega-3 content – particularly cold-water, oily fish varieties such as salmon, sardines, mackerel, anchovies, herring or fish eggs (roe) – also happen to be the lower mercury options anyway. Both the FDA and ACOG support the intake of at least 12oz of seafood per week as other critical nutrients offered do appear to outweigh the negative risk of mercury exposure. Additionally, fish contains high amounts of selenium which readily binds with mercury to prevent it from leading to toxic effects in the body. That said, mercury exposure during pregnancy is a justifiable concern so obtain your seafood from trusted sources and avoid large fish that have higher tissue concentrations of mercury such as swordfish, shark, tilefish, marlin, big eye tuna and orange roughy.

Although other foods such as eggs, liver and poultry provide DHA, their concentrations are much lower, thus the intake amount of each of these foods is much larger than with salmon or roe. For example, in order to obtain the equivalent amount of DHA found in three ounces of Alaskan sockeye salmon with the skin, you’d have to consume approximately 14 pasture raised “omega-3” eggs or 2.6 pounds of grass-fed beef! Now I know what you’re thinking – “But Julie, what about hemp, chia and flax seeds?” While sources of the omega-3 alpha-linolenic acid (ALA) can be found in these plant based options, our body’s conversion rate of ALA into DHA is quite poor. For reference, in order to convert the equivalent amount of DHA in 3oz of Alaskan sockeye salmon from the ALA found in the aforementioned sources, you would need to consume approximately 1.5-2.9 cups of flax seeds or 2.8-5.3 cups of hemp seeds. I don’t know about you, but that doesn’t seem realistic to incorporate into my daily routine! 

What About Supplementation?

Don’t like seafood or can’t tolerate it in your pregnancy? Don’t worry! If you’re nervous about consuming adequate amounts of seafood or fish weekly, algae-based DHA or fish oil supplements can help you meet the recommended 200mg per day. As a Registered Dietitian, I am a big fan and advocate for FullWell’s Women’s Fish Oil supplement. It provides an appropriate balance of DHA and EPA, is sourced from sustainably wild-caught fish, and is third-party tested for heavy metals, dioxins, and polychlorinated biphenyls (PCBs). Nordic Naturals is another reputable brand that offers both a Prenatal DHA supplement, as well as an algae-based omega soft gel. Though fish oil pills do not typically have side effects, if you experience a fishy aftertaste or unpleasant burping after taking your supplement, it is worth considering another brand or fresh bottle as that particular batch may have oxidized!

Summing It Up

It can be concluded that in pregnancy, omega-3 nutrient requirements increase to support fetal growth and development. Research and data have found improved neurodevelopmental outcomes in infancy and childhood with omega-3 consumption, whether by food or supplemental intake. If you don’t include fish regularly in your weekly meals or need some recipe inspiration, visit the BumptUp instagram for an easy salmon salad recipe, perfect for any trimester, but especially in your second or third when baby’s brain development is rapidly progressing! Interested in other fish oil supplement recommendations or want more information about the benefits of omega-3 fats and DHA? Utilize the BumptUp app’s ‘Ask an Expert’ feature to speak with a dietitian for more tailored guidance and suggestions! 

Julie C. Shea, MS, RDN, LDN, CPT

1. Coletta, Jaclyn M et al. “Omega-3 Fatty acids and pregnancy.” Reviews in obstetrics & gynecology vol. 3,4 (2010): 163-71.
2. Cetin I, Carlson SE, Burden C, et al. Omega-3 fatty acid supply in pregnancy for risk reduction of preterm and early preterm birth. Am J Obstet Gynecol MFM 2024;6:101251.
3. Burns-Whitmore, Bonny et al. “Alpha-Linolenic and Linoleic Fatty Acids in the Vegan Diet: Do They Require Dietary Reference Intake/Adequate Intake Special Consideration?.” Nutrients vol. 11,10 2365. 4 Oct. 2019, doi:10.3390/nu11102365
4. Balasundaram P, Avulakunta ID. Bayley Scales Of Infant and Toddler Development. [Updated 2022 Nov 21]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK567715/
5. American College of Nurse-Midwives. “Omega-3 Fatty Acids during Pregnancy.” Journal of Midwifery and Women’s Health, Volume 55, Issue No 6, 21 January 2011, page 599-600, doi.org/10.1016/j.jmwh.2010.08.007. 
6. Nichols, Lily. “Omega-3 Fats: Why You Can’t Rely on Plants for All of Your Omegas.” Lily Nichols, RDN, https://lilynicholsrdn.com/omega-3-dha/. Accessed 7 August, 2024. 
7. Nichols, Lily. “Can You Eat Too Much Fish During Pregnancy?” Lily Nichols, RDN, https://lilynicholsrdn.com/fish-pregnancy/. Accessed 7 August, 2024. 
8. “Omega-3 Fish Oil and Pregnancy.” American Pregnancy Association, https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/omega-3-fish-oil-and-pregnancy/. 7 August, 2024.

Ladies, whether you’re growing a tiny human, looking to balance your hormones, or improve your body composition, protein is a key nutrient to help you be successful. But let’s focus on pregnancy – what role does protein play in your baby’s health? How much protein do you really need in pregnancy? Are all sources of protein created equal? I will answer all of these questions in the following article, plus I’ll share some great high protein breakfast options to help you start your day off on the right foot for satiety and blood sugar balance! 

What Role Does Protein Play in My Baby’s Health?

Protein is considered an essential macronutrient since proteins are the building blocks of our bodies. These building blocks are known as amino acids and are responsible for building new cells. Pregnancy demands an increase in protein intake due to the expansion in blood volume and increased growth of maternal tissues. Additionally, your growing baby and brand new organ, AKA your placenta, require a substantial amount of protein for proper development. Research suggests maternal protein restriction can lead to early embryonic losses, reduced postnatal growth and decreased fetal growth, also referred to as intrauterine growth restriction (IUGR). According to other studies, inadequate protein intake has been linked to placental insufficiency, supporting the concerns surrounding IUGR. As you can see, protein is an absolute necessity to supply not only your growing baby, but your growing uterus, placenta and other tissues with adequate materials to support your pregnancy. After all, you are creating a tiny human from scratch!

How Much Protein Do You Need in Pregnancy?

Trying to find a definitive answer about protein requirements in pregnancy will prove to be a challenge, to say the least. The current Recommended Dietary Allowance (RDA) for protein during the first trimester is 0.8g/kg of body weight per day. During the second and third trimesters, RDA estimates suggest 1.1g/kg of body weight per day. Just for reference, for a 150lb woman, these suggestions would equate to approximately 54g protein per day in the first trimester and 75g protein per day for the second and third trimesters. The RDA serves as the most widely accepted standard for protein requirements, however, newer research suggests that the current dietary guidelines substantially underestimate protein requirements for optimal intake.

According to a study published in 2016 utilizing the indicator amino acid oxidation method or IAAO, researchers determined mean protein requirements to be 1.2 and 1.52g protein/kg per day during early and late gestation, respectively. The indicator amino acid oxidation method is a minimally invasive technique to determine amino acid requirements. It is important to recognize, researchers note high-quality animal proteins require far less energy intake to meet essential amino acids than plant protein sources. Let’s get into why that may be!

Are All Sources of Protein Created Equal?

As a registered dietitian, I like to advocate for a balance of both animal-sourced and plant-sourced proteins to reap the benefits of the unique nutritional profiles. That said, it should be highlighted that animal derived foods such as meat, fish and eggs are considered complete proteins, while plant foods such as beans, nuts and seeds are considered incomplete proteins. This is due to the concept of essential, non-essential and conditionally essential amino acids. It is widely accepted that “essential” amino acids are those your body cannot make and therefore must be consumed in the diet, while “non-essential” amino acids are those believed to be made from other amino acids in our bodies. However, it turns out that some research indicates “animals and humans cannot adequately synthesize NEAAs to meet optimal metabolic and functional needs under either normal or stress conditions.” Because of this finding, my recommendation is to focus on including a variety of protein-rich foods in your diet – from both animal and plant sources. Below are some high protein food sources:

• Beef, lamb, pork
• Chicken, turkey, other poultry
• Fish and seafood
• Bone broth, ideally homemade
• Eggs, cheese, whole milk
• Greek yogurt
• Various nuts (almonds, peanuts, pecans, walnuts, pumpkin seeds)
• Beans, lentils and legumes

It can be assumed, if you consume an omnivorous diet following the newer protein guideline recommendations according to the IAAO study, you likely won’t have to worry if you’re getting enough!

What Should I Eat for a High Protein Breakfast?

In my humble opinion, breakfast is the best meal of the day! I just love the routine of waking up and preparing a delicious breakfast to start my day off feeling my best. Plus, I just truly enjoy breakfast food options. I understand not everyone feels this way, especially during various stages of pregnancy when food aversions and nausea may impact your typical breakfast routine! Hopefully some of these breakfast ideas inspire you to try something outside of a “traditional” breakfast meal – newsflash: eggs, cereal or oatmeal are not your only options!

One of my favorite quick and easy breakfast options is a cup of plain Greek yogurt or cottage cheese (full-fat) topped with fresh blueberries or whatever fruit is in season near you, a sprinkle of hemp seeds and a very light drizzle of local honey. You can even mix in a scoop of unflavored or vanilla collagen powder for an added protein boost. Another quick and easy option is breakfast leftovers! That’s right, you can repurpose your dinner from a previous night. Just warm your leftovers in a skillet and mix in a fried egg or boiled egg on the side! I particularly love this one if the previous night’s dinner was some kind of casserole or hash.

Speaking of hash, adding veggies of choice (I like spinach, tomatoes and sweet peppers) to a skillet with breakfast sausage and diced potatoes makes for a delicious savory breakfast option. If you find yourself rushing out the door in the morning, try a protein rich breakfast smoothie. I like adding cottage cheese or Greek yogurt to my smoothies for extra protein and fat, along with other nutrient dense powerhouses like hemp seeds, ground flaxseed, frozen veggies like zucchini or cauliflower and frozen avocado! 

I hope some of these meal ideas inspired you to try something new in the kitchen. Eating a whole food diet does not have to be boring or repetitive! If you need more recipe ideas, visit the BumptUp instagram for easy recipe ideas throughout all stages of pregnancy, including postpartum! If you’re interested in more personalized breakfast or meal ideas, Utilize the BumptUp app’s ‘Ask an Expert’ feature to speak with me, a registered dietitian, for more tailored guidance and suggestions!

Julie C. Shea, MS, RDN, LDN, CPT

1. Institute of Medicine (US) Committee on Nutritional Status During Pregnancy and Lactation. Nutrition During Pregnancy: Part I Weight Gain: Part II Nutrient Supplements. Washington (DC): National Academies Press (US); 1990. 19, Protein and Amino Acids. Available from: https://www.ncbi.nlm.nih.gov/books/NBK235221/
2. Herring, Cassandra M et al. “Impacts of maternal dietary protein intake on fetal survival, growth, and development.” Experimental biology and medicine (Maywood, N.J.) vol. 243,6 (2018): 525-533. doi:10.1177/1535370218758275
3. Hou, Yongqing, and Guoyao Wu. “Nutritionally Nonessential Amino Acids: A Misnomer in Nutritional Sciences.” Advances in nutrition (Bethesda, Md.) vol. 8,1 137-139. 17 Jan. 2017, doi:10.3945/an.116.012971
4. Murphy, Mary M et al. “Adequacy and Sources of Protein Intake among Pregnant Women in the United States, NHANES 2003-2012.” Nutrients vol. 13,3 795. 28 Feb. 2021, doi:10.3390/nu13030795
5. Elango, Rajavel, and Ronald O Ball. “Protein and Amino Acid Requirements during Pregnancy.” Advances in nutrition (Bethesda, Md.) vol. 7,4 839S-44S. 15 Jul. 2016, doi:10.3945/an.115.011817
6. Pencharz, Paul B et al. “Recent developments in understanding protein needs – How much and what kind should we eat?.” Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme vol. 41,5 (2016): 577-80. doi:10.1139/apnm-2015-0549