Q&A: The Importance of Nutrition During Pregnancy with a registered dietician & nutritional advisor

To give you a deeper understanding of how nutrition can affect your pregnancy, we sat down with registered dietician, nutritional advisor and micronutrient specialist, Roxanne Bakker. In this Q&A, she shares her knowledge and provides practical tips for mums-to-be on the essential vitamins and foods that support healthy pregnancies.

So let’s dive into her expert advice on how nutrition can shape your journey to becoming mum - from conception to birth and beyond.

Let’s start with you, can you tell us a bit about who you are and what you do? 

I’m Roxanne, a dietitian, nutritional advisor and specialist in micronutrients and supplementation. I've been working in the field for nearly six years.

And what about your past experience?

I’ve worked with a range of startups in the personalised supplementation space, helping build algorithms and supporting product development. My focus has always been on optimising nutrition through science-backed solutions.

What excites you about what Nurture is doing?

One of the most exciting things about Nurture is the emphasis on omega-3. People are starting to realise just how important this nutrient is, yet if you look at national statistics, our intake of omega-3 - especially of fatty fish and DHA - falls well below recommended levels. Raising awareness about this is critical.

Nurture’s approach combines a food & lifestyle questionnaire with a blood test, which is really innovative. This allows for greater accuracy and helps validate the questionnaire results with real data. Plus, the focus on bringing healthy new life into the world is incredibly fulfilling. What could be more exciting than ensuring the next generation is as healthy as possible?

What food groups should women have more of when they’re pregnant?

During pregnancy, it’s important to have a well-balanced diet that includes a variety of food groups. Supplementation is also essential to ensure you’re getting nutrients that research has shown to be vital for both your health and your baby’s development.

What are some of those key nutrients to focus on during pregnancy?

There are several nutrients that we recommend supplementing with, including calcium, choline, selenium, zinc, vitamin B3, vitamin B12, folate, iron and DHA. DHA, in particular, is a standout. It's part of the omega-3 fatty acid group and is critical for brain development. Since a baby’s brain is predominantly made of DHA, supplementing it during pregnancy supports the healthy development of the baby’s brain.

Are there any foods to avoid?

Yes, there are certain foods that should be avoided while pregnant because they may contain harmful bacteria or toxins. Foods like soft cheeses or unpasteurised milk can carry listeria, while raw or cured meats like Parma ham, chorizo, and salami could contain harmful toxins. Also, raw eggs and smoked salmon should be avoided. The general recommendation is to cook your food thoroughly to minimise risk.

How do different nutrients, like protein or fats, affect the baby?

Nutrients affect babies similarly to how they impact adults - it's all about balance. For instance, protein is essential for healthy organ development. As long as you’re eating a balanced diet, your baby should get what they need. One common myth is that you need to eat a lot more when pregnant, but that's not true. The energy requirement only increases slightly in the third trimester. Ultimately, it’s about maintaining a healthy, balanced diet, with two portions of oily fish a week, and the right supplements.

Can you tell us a bit about omega-3 and why it’s so important?

Omega-3, especially DHA, is an amazing nutrient that’s currently underutilised in the UK. It’s crucial for brain health - not just for adults, but for the development of a baby’s brain during pregnancy. Yet, there’s still a general lack of awareness around it.

What could the effects of DHA be on the population?

The impact of DHA on the population could be huge. It would help ensure babies are born full-term, reduce the risk of certain autoimmune diseases, and lower the prevalence of inflammatory conditions. These benefits extend beyond pregnant women and their babies too - DHA has the potential to improve the overall health of the population. 

We’re here to help make sure you get the perfect nutrition for your pregnancy. Take our simple food & lifestyle questionnaire today, to get your recommended supplement plan. Or, if you have any questions, get in touch with our expert support team, they'd be happy to help.