Nutrition for the perinatal period: Supporting health for mom and baby

Carlyn Kurtzman MS, RD, CDN, CLC; CEO/Founder MTHR Nutrition and WELL Nourishment Advisor

The perinatal period, which includes both pregnancy and postpartum, is a critical stage for promoting health. During pregnancy, nutrition plays a vital role in supporting optimal fetal development and long-term health outcomes. In the postpartum phase, proper nutrition is essential for maternal recovery and breastfeeding.

The body’s nutrient demands increase significantly during pregnancy, making it difficult even for the most health-conscious individuals to meet all their nutritional needs. This can lead to low-level nutrient deficiencies, especially after childbirth, affecting recovery and breastfeeding.

Poor nutrition during this period can profoundly impact both mother and baby, increasing the risk of postpartum depression and long-term chronic diseases. Organizations can play a vital role in supporting perinatal women by leveraging the WELL Building Standard (WELL), which provides evidence-based strategies to promote better nutrition. Through WELL Nourishment features, organizations can create environments that encourage healthier food choices, offer access to nutrient-dense meals and raise awareness of the specific nutritional needs of pregnant and lactating women. This approach can help improve health outcomes for both mother and baby during this critical time.

Nourishment strategies to support perinatal health

N01 Fruit and Vegetables

Fruits and vegetables are a key component of a healthy dietary pattern throughout the lifespan. During pregnancy, nutrition plays a crucial role in supporting the health of the mother and developing baby. The vitamins, minerals and antioxidants found in fruits and vegetables are important for fetal growth, cognitive development and long-term diet-related health outcomes. For mothers, fruit and vegetable consumption during pregnancy has been linked to decreased risk for adverse pregnancy and health outcomes.

Specific nutrients to promote include Vitamin C found in citrus fruits, strawberries and bell pepper, which supports collagen production, immune health and iron absorption; Folic acid, important for neural tube development and preventing spina bifida, can be found in avocados and brussel sprouts; Iron, which is crucial for preventing anemia during pregnancy, is abundant in spinach, kale and dried apricots; Lastly, potassium, found in bananas, melon, sweet potatoes and mushrooms, regulates blood pressure and fluid balance, supporting overall cardiovascular health during pregnancy.

N02 Nutritional Transparency

Nutritional transparency plays a crucial role in empowering mothers to make informed decisions about their health and the health of their families. When food products provide clear and accurate nutritional information, it allows moms to better understand what they are consuming and how it affects their well-being. This is particularly important for mothers with special conditions, such as gestational diabetes, where monitoring carbohydrate intake and understanding portion sizes is essential for managing blood sugar levels. Detailed nutrition facts labels, along with transparent ingredient lists, help mothers navigate their dietary choices, enabling them to select foods that support their health.

N05 Artificial Ingredients / N09 Special Diets

During pregnancy, the concept of epigenetics (environmental factors that influence gene expression) highlights how maternal nutrition and environmental exposures can influence the health and development of the baby. The influence of these exposures makes it essential to encourage the avoidance of certain additives, sweeteners, preservatives and fats due to potential risks for both the mother and child. Artificial colorings like Blue 1, Red 40 and Yellow 5, as well as sweeteners such as aspartame and sucralose, have been linked to concerns about developmental and allergic reactions. These can be replaced with natural options such as beet juice powder for red, turmeric for yellow and spirulina for blue or green. Instead of artificial sweeteners, consider using natural sweeteners such as honey, maple syrup or agave nectar in moderation or opt for stevia or monk fruit sweetener as sugar-free alternatives. For preservatives, look for products with natural options like vitamin E, vinegar, or citric acid, which help extend shelf life without synthetic additives. Additionally, swap out partially hydrogenated oils and brominated vegetable oil (BVO) for healthier fats like extra virgin olive oil, avocado oil, or coconut oil, which provide essential nutrients and flavor without harmful trans fats. By making these substitutions, WELL buildings can support the health of pregnant women and their babies by minimizing exposure to potentially harmful ingredients.

N14 Red and Processed Meats

Processed meats, such as deli meats, bacon and sausages, are generally best avoided during pregnancy. They are typically high in saturated fat and sodium while offering low amounts of iron, a crucial nutrient during pregnancy. Additionally, hormone changes during pregnancy make women more susceptible to foodborne illnesses like listeria, which can be present in processed meats. Another concern is that processed meats contain nitrates, which emerging research suggests may be linked to the development of brain tumors later in life. For these reasons, it is best to opt for non-processed meat alternatives. Convenient and safe options to provide include canned salmon, home-cooked lean meats like red meat, chicken, or fish, hard-boiled eggs and hard cheeses such as cheddar.

Additional WELL strategies for a holistic approach

Elements such as mental well-being and community support highlighted in the WELL Standard also play critical roles in supporting proper nourishment during the perinatal period.

M04 Mental Health Education

Perinatal mood and anxiety disorders (PMAD) affect 1 in 5 new and expecting mothers and significantly impact their nutritional intake, as these conditions can lead to decreased appetite and poor food choices. If left undiagnosed and untreated, PMAD can have serious health impacts for both mother and baby, while inadequate nutrition can further exacerbate symptoms of PMAD, creating a challenging cycle for maternal health. Therefore, educating about the signs and symptoms of PMAD is essential to include as part of WELL mental health education programs. Programs can also provide access to perinatal mental health specialists ensuring mothers receive the support and resources needed for their well-being.

C09 New Mother Support

Providing lactation support and designated breastfeeding breaks is vital for enabling mothers to successfully breastfeed. When workplaces and communities prioritize lactation support, it encourages mothers to initiate and maintain breastfeeding, leading to improved health outcomes for their babies, such as enhanced immunity and reduced risk of chronic diseases. Additionally, the benefits of breastfeeding to maternal health are often overlooked; breastfeeding can help mothers reduce the risk of postpartum depression and lower their chances of developing certain cancers. Allowing breastfeeding breaks also helps alleviate the stress and pressure many mothers face, promoting a healthier relationship with breastfeeding.

C10 Family Support

Access to reliable childcare allows mothers to focus on their recovery, reducing stress and enabling them to prioritize their health and well-being. When mothers feel supported in balancing work and family responsibilities, they are better equipped to prepare nutritious meals and engage in self-care practices essential for postpartum recovery. This support not only fosters a smoother transition back to work but also contributes to the overall health of both the mother and her family.

It is crucial for organizations to advocate for the inclusion of these features in wellness scorecards, ensuring that perinatal health measures are prioritized. By actively educating both mothers and communities about the importance of perinatal nutrition, mental health and breastfeeding support, we can foster environments that empower women to make informed decisions about their health and the health of their families. Organizations also benefit from increased retention, productivity and overall well-being of their workforce.