Macronutrients in pregnancy. What are they? Let’s find out!
Today begins an amazing series on the different nutrients essential to pregnancy, and while we are going to dive into several other topics, we are going to start with the basics in looking at macronutrients in pregnancy.
We will look at what macronutrients are, how macronutrients in pregnancy work, general targets to hit for macronutrients in pregnancy, and the problem with counting macros, along with getting started in consciously choosing macros for pregnancy. First though, we are going to take a quick look at what nutrients are in order to lay the foundations for everything else.
What are Nutrients and What is their Importance in Pregnancy?
In simple terms, nutrients are the necessary chemical substances in food that sustain life. In fact, they could almost be considered as the building blocks for life, the foundation of all cellular structure, both in adult human beings and a brand new blastocyst forming into a precious baby in its mother’s womb (the womb also being built out of nutrients.)
They are also essential for the hormonal functions that drive all body processes, including reproduction, and create the energy required for both conscious movement and innate biological processes.
Nutrients can be further broken down into various different categories, which is what we are going to dive into throughout this series!
Nutrients are absolutely essential to both growing a baby and supporting a mother throughout pregnancy. As they act as the building blocks for life, they drive all of the functions within a growing baby. Lack of specific nutrients can actually lead to health issues in a baby both short and long term.
The first form of nutrients we are going to look at are macronutrients.
What are Macronutrients?
In essence, macronutrients are elements/nutrients that are required in large amounts by the body, and can mostly be found through consuming food.
For the sake of nutrition, we can break macronutrients down into 3 basic categories before discussing macronutrients in pregnancy.
Protein
What comes to mind when you think of protein? A nice delicious steak fresh off the grill and doused in butter? Or maybe a protein shake straight after leg day. What about the building blocks of the little baby growing inside of you? Or the shape of your uterus, housing this little baby?
That’s right, proteins are the building blocks of every single aspect of the human body. They give structure to each and every one of our cells, tissues, and organs. They also are used in metabolic reactions and signaling between various cells.
Now, the majority of foods that we eat contain some form of protein that gets broken down into smaller pieces within our body to be used, essentially as ingredients, for the cellular support of the function of our body.
At their most basic level, proteins can be defined as amino acids, which link together in order to build specific structures and perform specific functions.
The Importance of Proteins as Macronutrients in Pregnancy
As you have probably already picked up on, consuming proteins as macronutrients in pregnancy is essential for the growth and development of your baby. It performs various functions in pregnancy including:
- Growing and maintaining muscles both in mother and baby
- Increasing pelvic floor integrity in preparation for birth and postpartum
- Regulating pregnancy hormones
- Maintaining bone strength in mother
- Building the entire structure of the baby
- Supports increased blood volume in mother
- Decreased risk of preterm labor
- Decreased risk of IUGR (Intrauterine Growth Restriction)
How Much Protein to Eat in Pregnancy
Now, macronutrient needs, including protein, are extremely unique to the individual. While guideline after guideline is offered, it is important to note that your protein needs are individual to you and your baby. It is important to listen to the signs that your body is telling you when you aim for specific nutrient targets.
With that being said, I will note that there are general guides you can follow in order to help ensure the health of you and your baby, but feel free to play around with these numbers.
What I do not recommend is sticking to the RDA for pregnant women. I strongly recommend exceeding the RDA and here is why:
The RDA for protein in non-pregnant persons is 0.8 grams per kg of body weight. In pregnancy it is recommended that 1st trimester individuals stick with this guide, but then in the 2nd and 3rd trimesters to increase protein to approximately 1.1 grams of protein per kilogram of body weight every day.
I say this with a major caveat:
RDAs are based on the minimum requirements in order to not get chronically sick fast. They are BY NO MEANS the goal that should be aimed for if you want your body to thrive.
In order for both mother and baby to thrive it is essential to note that more current research is actually showing a twofold increase from the current RDA for pregnant mothers. That’s right.
For optimal development in baby and optimal support for mom, more current recommendations are showing 1st trimester pregnancy should require 1.22 grams per kilogram of body weight, and 1.52 grams per kilogram of bodyweight for late pregnancy.
For example, if a mother weighs 140 pounds (63 kg) at the beginning of pregnancy, she should aim for at minimum 76.86 grams of protein each day, though I will note I am not pregnant and I already eat far more protein than this. Often mothers will feel better eating more protein if they are consuming a nutrient dense diet.
If this mother weighs 170 pounds (77 kg) later in pregnancy, she should aim for 117 grams of protein.
It is important to play around with what feels best, with the knowledge that more current research presents better health outcomes for mothers and infants when proteins as macronutrients in pregnancy are prioritized in the diet.
Simple Ways to Incorporate Protein into the Diet
- 6 oz Greek Yogurt ( 17 g protein)
- 1/2 c Cottage Cheese (14 g protein)
- 1 c Milk (8 g protein)
- 1 Egg (6 g protein)
- 3 oz Salmon (21 g protein)
- 3 oz Chicken (26 g protein)
- 3 oz Beef Tenderloin (26 g protein)
Macronutrients in pregnancy are vital to the growth of the baby, and protein plays a big role in this.
Fat
Fat (AKA lipids) play many important roles in the body. If you are interested in diving into the healthiest types of fats, you can check out these articles here:
For the sake of macronutrients in pregnancy, it is important to understand the various functions of fat, which is crucial to numerous structures and functions of the body.
- Fat is essential for the absorption of fat-soluble vitamins (Vitamins A, D, E, and K)
- Increases satiety (the feeling of fullness)
- Regulates digestion
- Provides long-lasting Energy
- Essential for building cell membranes and hormones
- Protective lining for organs
The Importance of Fats a Macronutrients in Pregnancy
As you can see above, fats are essential parts in the makeup of a growing baby, as well as for support in the health of the mother. Fats utilized as macronutrients in pregnancy…
- Play a key role in the growth and development of the baby
- Play key role in metabolic structures for both mom and baby
- Key energy source for both mother and baby
- Key precursors in immune functions
- Critical for neural development in baby
How Much Fat to Eat in Pregnancy
Like protein, the RDA for fat is lacking in in requirements for fat. This is the minimum to not get sick, but in order for mother and baby to thrive, fat intake should be higher, due to the importance of macronutrients in pregnancy.
For Omega-6 fatty acids it is recommended that mothers consume 13 grams per day.
For Omega-3 fatty acids, it is recommended that mothers consume 650 mg per day.
Another recommendation is that fat should comprise 20-35% of daily calories, but again, it is better to focus on quality over quantity and let your body do the talking.
Fat is one that you can have full freedom to play with and find the right balance for your personal needs. You will most likely feel the best by focusing on quality over quantity. Doing so will give the body the proper fuel it needs to communicate when it has had enough fat. Check out my guides above for choosing the best fat for you.
Simple Ways to Incorporate Fat into the Diet
- 1 Avocado (14 g fat)
- 3 oz Salmon (5.4 g fat)
- 1 Tbsp Grass Fed Butter (11.2 g fat)
- 1 Tbsp Cold-Pressed Coconut Oil (14 g fat)
Macronutrients in pregnancy are vital to the development of the baby, and fats are a fundamental part.
Carbohydrates
The final category of macronutrients in pregnancy that we are going to discuss are carbohydrates. The main function of carbs is to provide an immediately accessible source of energy production to the body. It is great fuel for muscles and for the brain. Carbohydrates can be classified into 2 different categories that both play important roles as macronutrients in pregnancy:
Simple Carbohydrates
Simple carbohydrates might be most commonly thought of as the sugars of the diet. They are digested very quickly and easily, leading to being an immediate energy source for the body.
Glucose is a commonly known carbohydrate that can be identified as blood sugar. It is a vital source of fuel for the body, and specifically fuels the brain.
Another simple carb worth mentioning is galactose, which can be used for energy production by being quickly broken down into glucose through the liver.
Complex Carbohydrates
Complex carbs can be better know as starches and fibers. Due to their complexity, they are digested more slowly, if at all.
Starch
Starch is the stored form of energy in plant foods. When humans breakdown starch, it can be stored for energy use. They can also be used to nourish the gut microbiome, leading to thriving gut health.
Fiber
Fiber is also found in plants, but differs from starch because it cannot be broken down by humans. This is a good thing in most cases though, as fiber can lead to thriving health.
Soluble Fiber helps to prevent blood sugar spikes/dips and can feed the gut microbiome beneficial bacteria.
Insoluble Fiber allows for quick transit through the digestive tract (aiding in reducing constipation).
The Importance of Carbs as Macronutrients in Pregnancy
Carbs can be an amazing nutrient source during pregnancy, especially when eaten through a nutrient-dense lens. As macronutrients in pregnancy, carbs can/are…
- An incredible source of energy for both mother and baby
- Help regulate blood sugar
- Prevent Constipation
- Good energy source during labor
- Reduce chance of GBS through providing rich probiotics to the gut
How Many Carbs to Eat in Pregnancy
For pregnancy it is recommended that mothers consume 45-64% of their calories from carbs, but this should be adjusted so that more protein can be consumed, since RDA protein requirements are not accurate to thriving health. By prioritizing quality fat and protein, your body will tell you how many quality carbs you need.
Simple Ways to Incorporate Carbs into the Diet
- 100 g Sweet Potatoes (20 g carbs)
- 1 Medium Apple (25.1 g carbs)
- 1 c Butternut Squash (22 g carbs)
- 1 slice Sourdough Bread (37 g carbs)
Macronutrients in pregnancy are vital to the future wellbeing of the baby, and carbs set much of this foundation, as well as act as an incredible energy boost for the mother.
What is the Problem with Counting Macros?
I am sure that you have heard the common phrase, “Track Your Macros.” No matter the stage of life, counting macros is often a recommendation. If you have been with me long enough, however, you will know that I do not necessarily fall into the macro-counting bandwagon. This is because in most cases, I do not believe in counting calories. If you really think about it, counting macros is quite similar to counting calories.
The reason I do not agree with this philosophy, especially for pregnancy, is because it can come along with a ton of stress and striving for perfection. For someone with a history of eating disorders, I discovered very fast that counting both calories and macros tended to cause me to spiral into those old habits.
The other problem with counting macronutrients in pregnancy is that this can make eating crappy food more excusable. For example, if a box of lucky charms fits into the macro goal for breakfast, counting macros almost makes considering lucky charms as part of a healthy breakfast excusable. (I hate to break it, but Lucy Charms can never be a part of a healthy breakfast).
Consciously Choosing Macronutrients in Pregnancy
While focusing on a percentage of macronutrients in pregnancy can be helpful in gauging how much to aim for each day, it should simply be a guide. If you are committed to eating unprocessed, nutrient dense food, your body will be able to gauge what it most needs and create the hormones necessary to communicate satiety.
Starting with protein is the best way to gauge the rest of your macros. Try to aim for around 1.22-1.52 grams of protein per kilogram of body weight, and then adjust based on how you feel. You can always add more or take away.
Fat will often go hand in hand with protein so I would not put too much focus on this, but instead would put focus on what fats you are cooking with. Again, you can check out my Guide to Healthy Fats here to figure out what fats to use in your day-to-day cooking.
Once you figure out how much protein feels best for you, you can fill in the gaps with carbs. Try to focus on nutrient dense carbohydrates, with an emphases on fruits, vegetables, and properly prepared grains, as seen in a nutrient dense, traditional foods diet.
Stay in tune with how foods make you feel as you target macronutrients in pregnancy. Do you want to see my favorite traditional foods pregnancy diet to recommend/follow? Check out this article by the Weston A. Price Foundation.
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