Eating a balanced and varied diet during pregnancy is crucial for a healthy pregnancy, and for the optimal growth and development of your fetus.
The food and drinks you consume are the only source of nutrition for your fetus, making your dietary choices more important than ever.
Poor nutrition during pregnancy, whether from overeating or undereating, can have serious consequences for both the mother and the developing fetus.
Consuming too many calories or unhealthy foods (e.g. deep-fried or sugary foods) can lead to excessive weight gain, which increases the risk of complications such as gestational diabetes and preeclampsia.
Gestational diabetes may lead to a larger fetus, which may result in a difficult delivery, while preeclampsia is a dangerous condition characterised by high blood pressure that can affect multiple organs.
Not eating enough or not getting essential nutrients may lead to a range of issues.
Undernourished pregnant women may experience maternal anaemia, leading to feelings of lethargy and weakness.
Poor nutrition can also contribute to maternal stress and an overall decline in health.
Both over- and undernutrition can significantly impact the fetus.
It can lead to intrauterine growth restriction (IUGR), where the fetus does not grow as expected, and impaired development of the brain and immune system, setting the stage for potential long-term health problems, e.g. diabetes, hypertension (high blood pressure), heart disease, etc.
Nutritional tips
A well-rounded diet is the cornerstone of a healthy pregnancy.
Focus on variety and nutrient density to support maternal and fetal health.
Prioritise nutrient-dense foods by filling your plate with a variety of whole foods like:
- Whole grains – foods such as brown rice, oat, wholemeal bread, corn and wholegrain cereals provide energy and dietary fibre.
- Vegetables and fruits – these offer a wide range of vitamins, minerals, antioxidants and dietary fibre.
Aim for a variety of colours to ensure a broad spectrum of nutrients.
- Legumes, nuts and seeds – excellent sources of protein, healthy fats and essential minerals.
- Lean meats, poultry, fish and eggs – these provide high-quality protein and iron.
Opt for low-mercury fish like sardines, tilapia or anchovies (ikan bilis).
- Milk and dairy products – important for calcium, protein and vitamins such as D, A and B.
Go for pasteurised options.
Pregnant mums may also choose maternal formulas with no added sugars, and low GI (glycaemic index) and fat content for a healthier option.
Certain micronutrients are also particularly vital during pregnancy.
- Folate/folic acid – crucial for preventing neural tube defects.
Get it from leafy greens, citrus fruits and fortified cereals.
- Calcium and vitamin D – essential for strong bones and teeth development for your fetus.
Vitamin D has been shown to reduce risks of pre-eclamp-sia and gestational diabetes.
Sources include dairy products, fortified foods and sunlight (for vitamin D).
- Iron – needed to make red blood cells and prevent anaemia.
Found in lean meats, poultry, fish, leafy greens and fortified cereals.
- Docosahexaenoic acid (DHA), gangliosides and milk fat globule membrane (MFGM) – these components are vital for fetal brain and nervous system development.
DHA is an omega-3 fatty acid found in fatty fish such as salmon and tuna, while gangliosides and MFGM are both compounds found in milk (and in some maternal formulas).
- Probiotics and prebiotics – a healthy gut microbiome is linked to better nutrient absorption and a strong immune system.
Probiotics like Bifidobacterium lactis HN019 and prebiotics found in foods such as asparagus and banana, can help support gut health.
Some foods can be harmful during pregnancy and should be consumed in moderation or avoided completely.
Caffeinated drinks and sugary drinks/foods should be limited.
Excess sugar intake may contribute to excessive gestational weight gain, gestational diabetes and foetal macrosomia (large for gestational age).
Check the ingredients list on the food label to see if there is any added sugar.
Opt for products with a “no added sugars” label.
These should be avoided:
- Alcohol – can cause serious birth defects
- Raw or undercooked seafood, eggs or meat – risk of bacterial contamination caused by Listeria monocytogenes, and
- Unpasteurised juice, milk or cheese – also a risk for bacterial infection.
Exercise is also key
While diet is a major component of a healthy pregnancy, staying physically active is just as important.
Regular, moderate exercise can help you manage proper body weight gain, improve blood circulation, reduce backaches and prepare your body for labour.
Activities like walking, swimming and prenatal yoga are generally safe and beneficial.
Always consult your doctor before starting or continuing an exercise routine during pregnancy.
A balanced approach that includes a nutritious diet and regular exercise provides the best foundation for a healthy pregnancy.
Dr Yap Moy Juan is a consultant obstetrician and gynaecologist, and Dr Roseline Yap is a nutritionist. This article is courtesy of the Malaysian Paediatric Association’s Positive Parenting programme in collaboration with expert partners. For further information, please email starhealth@thestar.com.my. The information provided is for educational and communication purposes only, and it should not be construed as personal medical advice. Information published in this article is not intended to replace, supplant or augment a consultation with a health professional regarding the reader’s own medical care. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.
