Eating and Living

What should I eat during pregnancy?

We all want to eat the best foods during pregnancy, to ensure that our babies develop healthily, and to maintain the correct weight.

In general, the same healthy eating rules apply during pregnancy as it will postnatal. A balanced wholegrain diet should be maintained, as well as the cutting out of alcohol and daily intake of a folic acid supplement.

Include vitamin and mineral intake daily, to aid health, strengthen immune system to fight off germs and maintain wellness. These will come from eating a balanced diet. However should a supplement be required, you should always check with your doctor first. Supplements are best taken without high fibre meals, so absorption is at its greatest.

The following information will supply you with the knowledge needed for correct nutrition for you and your baby.

The foods listed below should be taken in a balanced wholegrain diet:

Carbohydrates

Bread, cereals, potatoes, rice.

These foods should make up the main part of your diet. Whenever possible choose wholegrain or even organic varieties. This is advisable due to the fact that these foods contain more fibre, vitamins and minerals. Also, if organic, will be free from harmful pesticides, and chemical sprays, found on non organic foods that can cause sickness. I would recommend, to purchase organic produce regularly whenever possible, depending on personal choice.

Fruit and vegetables

Vegetables, lentils, fruit, fresh fruit juices.

Preferably eaten raw to consume vitamin and mineral content, or lightly steamed. (harsh boiling or micro waving, will kill any nutrients - vitamins and minerals - contained in vegetable).

Include fruit and vegetables in meals and as snacks daily without limit

Meat

Meat, fish and alternatives.

Alternatives include eggs, nuts, pulses - such as beans, lentils, chickpeas, and vegetable soy protein. These are a source of protein for building cell structure within the body as well as providing vitamin and minerals.

Best sources of protein are Soya products, chicken or turkey breast, almonds, lentils and pulses. These foods are low in fat and should be included in a well balanced diet as explained here. Remember to cut off excess fat and read labels. Food high in E. numbers, colour, mono sodium glutamate, salt, saturated fat, pesticides and preservatives should be avoided. These foods contain unnatural chemicals that may cause sickness and ill health if taken regularly.

Choose chicken and turkey breast if choosing meat, as these are reduced in fat. Other meats such as pork, bacon and beef, if taken regularly will increase fat levels within the body. Too much fat intake causes disease and ill health.

Dairy products

Yoghurt, milk, butter.

Always choose ½ fat versions. Preferably organic. These are your source of calcium and protein, needed daily for strength in your bones.

To maintain a balanced diet, look to include carbohydrates as the main part of your diet as well as fruit and vegetables. A balanced diet will then follow on to including reduced fat meat and dairy products, and finally including cakes and sweets being the least required.

Aim for substantial intakes of wholegrain foods, wholemeal bread, pasta, rice etc. Refined foods, cakes, chocolate, white sugar, white bread etc are empty foods. Depleted in nutrients, through the process of refining, and unable to provide the required nutrients needed to sustain a healthy diet.

Am I eating for two?

Not when it comes to amounts. Pregnancy is not an excuse to start eating greater amounts of high fat, high sugar foods. If you do, you will end up putting on too much weight, which may be hard to shift once you have had your baby. Think carefully, commit yourself to a good food diet daily, look after yourself and your baby within. Eat according to your appetite, and keep an eye on weight gain. Loosing weight whilst you are pregnant is by no means advised, unless it has been recommended by your doctor.

Nourishment for two

Although you are not eating for two in terms of calories and fat intake, it is essential that you eat for two in terms of nutrient intake. You are responsible for providing the right nourishment for your baby’s growth and development.

Consumption of a balanced whole food diet as explained above, must be maintained as well as observed daily to insure the adequate intake of certain nutrients are taken daily. These nutrients explained in the following, are particularly important for your baby to be able to grow. Importance of observation is even greater, should you be part of a special diet or a vegetarian.

The following explains the nutrients required daily for health and growth for mother and baby:

Calcium

Development of baby’s teeth and bones

700-800mg at least needed daily = pot of yoghurt or large glass of milk

Found in:

Dairy products

Dark green leafy vegetables, bread, pulses, dried fruit, fish, sardines, baked beans, nuts, sesame seeds, enriched soya milk, fresh squeezed orange juice

Iron

Formation of red blood cells for mother and baby

Daily consumption

Found in:

Pilchards, dark green vegetables, beans, lentils, eggs, nuts, dried fruit, wholemeal bread, wholegrain cereals

Folic Acid

Development of baby’s organs and tissues, reduces risk of spinal defects such as spina bifida

Found in:

Vegetables, oranges, wholemeal bread

Vitamin C

Helps absorb iron

Found in:

Fruits, vegetables, blackcurrants, citrus fruits, freshly squeezed citrus fruit juices

Vitamin D

Helps absorb calcium

Found in:

Oily fish, herring, tuna, eggs, milk, butter

Omega 3 essential fatty acids

Development of baby’s brain and nerve development in late pregnancy

Found in:

Cold water fish - mackerel, herring, salmon, sardines

Vitamin B12

Healthy blood

Found in:

Seaweed, fortified foods - marmite, wholegrain breakfast cereals

Do I need extra folic acid?

Yes. Most women’s diet contain some folic acid due to the consumption of enriched breakfast cereals, wholegrain breads, green vegetables and oranges. But, for insurance of having the required amount, it is advisable to take a folic acid supplement as well as include folic acid enriched foods naturally within your diet.

For further advice on taking extra supplements of vitamins and minerals, it is best to consult your doctor. This would especially be the case for a vegetarian or vegan who may want to consider taking an iron supplement.

What foods do you need to avoid?

Alcohol

Best to be cut out altogether. Alcohol can put you and your baby’ health at risk.

High intake of vitamin A

On research, high intakes of vitamin A, has been known to harm the growing foetus. It is therefore advised to avoid liver, liver sausage and cod liver oil. The vitamin A found in fruit and vegetables is safe to eat.

Raw or lightly cooked eggs

These contain salmonella bacteria which results in food poisoning.

Avoid homemade mayonnaise, ice-cream, cheesecake and mousse.

Soft ripened cheeses

Avoid Brie, Cambozola, Camembert, Blue veined cheeses, Blue brie and Gorgonzola. These can contain listeria bacteria which have been found to cause miscarriage or still birth.

Pate

Should be avoided as it may contain listeria.

Shellfish

It is advisable to avoid shellfish due to researched cases of food poisoning.

Peanuts

Research has shown that peanut allergy may be caused by being exposed to peanuts at a young age. Current opinion is that if you, your baby’s father or if any of your previous children suffer from asthma, eczema, hay fever or food allergies, it is sensible to avoid peanuts and any products containing them whilst pregnant.

Caffeine

Best avoided at all costs. High acidity content in caffeine drinks found in tea, coffee, coke and other soft drinks etc, have been found to cause over acidity within joints, thus causing bone related problems such as arthritis and osteoporosis later in life.