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The Importance of Adequate Nutrition During the Perinatal Season

How nutrition supports growth, development, recovery, and mental health

Written by Sabrina Stadelman & Cristina Luibil MS, RD, LDN


mother nursing baby

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. 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. 


Important Nutrients & Food Sources:

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 


For more information about the importance of these nutrients during pregnancy and postpartum, check out our blog:



Importance of Nutrition in Growth, Development & 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: 

  • 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. 


Importance of Nutrition 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.


Do you have more questions about nutrition during pregnancy? Do you need support to meet your personal nutritional needs? If the answer is yes, Aterra Nutrition can help! To get in touch with our dietitians, check out the link below:




Aterra Nutrition is partnering with Azalea Mental Health and co-hosting Seasons of Pregnancy-- a gentle nutrition support group for mothers, organized by due date season! Read more and register here.


Our Intuitive Eating Membership, Nourish Your Life, is currently enrolling. Become a part of our community.




Nourishing Notes from Aterra Nutrition

Subscribe to our free Substack newsletter for down-to-earth nutrition tips, resources, and offerings from our team of registered dietitians and interns. Our new ebook, The Grounded Cookbook, also available through Substack with paid subscription.





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, Aterra Nutrition would be happy to help you in your own, individual nutrition and intuitive eating journey.

 
 
 
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