Salt is a seasoning that many people struggle to go without,
in fact it is the second most frequent food additive by weight (trumped only by sugar).
There are many health initiatives that recommend that you reduce your intake of salt for general
good health, but many women crave it during pregnancy.....so if you're craving salt,
and wondering "how much salt can I have during pregnancy?", you've come to the right place!
Stay tuned, and I'll let you know the answer!
As a dietitian who specializes in pregnancy and infant nutrition, I'm passionate about
helping moms make the right choices during the critical first thousand days of life.
My name is Melanie McGrice, and I'm here to guide you through the journey of pregnancy nutrition.
Salt (or sodium chloride) is an essential nutrient, meaning that our body can't make
it and we need to consume it as part of our diet. It's needed in small amounts, every day,
to help maintain the body's fluid levels and is also involved in muscle and nerve function.
However, having an excessive intake of salt has been associated with high
blood pressure and an increased risk for cardiovascular disease.
Many people consume way too much salt and as a result, many health authorities advise
of salt reduction across the board. The upper limit for the general population according to
The National Health and Medical Research Council has been set at 2300 milligrams
sodium per day (which is equal to around 6 grams of salt, or about 1 teaspoon).
During pregnancy, many women experience hypertensive disorders of pregnancy,
including preeclampsia and gestational hypertension. And those who do develop
these disorders have an increased risk of type 2 diabetes and cardiovascular disease later in life.
As dietary changes, like sodium reduction, are the core for the
management of hypertensive disorders in the general population, researchers have
questioned whether the same reductions should be recommended to pregnant women.
However, during pregnancy, a woman's physiology is different to that of a non-pregnant person's.
Her blood volume expands by about 50% and salt actually helps with this process through its
involvement in fluid balance helping to regulate blood pressure and uteroplacental circulation.
This doesn't necessarily mean that pregnant women need more salt, but the clinical practice
guidelines indicate that a salt-restricted diet (which is equal to less than 5 grams
of salt per day) shouldn't be encouraged even in those with pre-existing high blood
pressure or to reduce or manage hypertensive disorders like preeclampsia. So in short,
during pregnancy, salt recommendations are the same as the general population.
This being said, as I mentioned, many people are consuming too much salt and in many cases,
this salt intake comes from highly processed foods, instead of salt added to home cooked
meals at the table. The concern with having a diet high in these types of food isn't only
their high salt content, but also their hyper palatability, inability to keep you
feeling full and lack of beneficial nutrients. This means that they are easily overconsumed
(which may lead to unwanted weight gain) and can displace other important nutrients in the diet.
These are not the kinds of foods you want to include in your pregnancy diet. Rather focus
your attention on whole, minimally processed foods such as fresh fruits and vegetables,
lean proteins, wholegrains and healthy fats, adding a small amount of salt and other seasoning
as needed to meet your needs, especially if you are struggling with nausea or vomiting.
I'd really appreciate it if you could show your support for this video by giving it a
thumbs up and subscribing to my channel to stay updated on new content. If you have any questions
or recommendations for future videos, leave a comment in the comment section. I love getting
feedback from my viewers. If you want some tips for nourishing meal ideas, download my free meal
plan from melaniemcgrice.com/pregnancy. And I'll see you next time!