What you eat during pregnancy affects your health and also helps your baby's development in the womb and protects their health in later life. There is no special diet for during pregnancy but a well balanced, nutrient-rich diet is essential. Eating for two is an age-old myth and you don’t need to eat twice as much - instead think about eating twice as well! While choosing a varied diet, there is also some foods you will need to avoid during pregnancy!!!
Good nutrition during pregnancy
Calories
The days of eating for two are long gone as we now know that women only require an extra 200-300 calories per day during the last trimester of pregnancy. This is approximately equivalent to a serving of beans on two slices of toast, a bowl of cereal with milk or a small-medium baked potato with cottage cheese. Women who are underweight (women with a BMI below 18.5) at the beginning of their pregnancy and women who continue to stay very physically active (athletes, for example) during their pregnancy may need a higher energy intake and your doctor or midwife will be able to give you more information on your specific needs.
It is vital that you do not try to follow a weight loss diet during pregnancy as limited food intake could cause nutritional deficiencies.
Protein
You'll need to make sure you're getting enough protein, particularly during the second and third trimesters of your pregnancy, when your baby is growing the fastest. Pregnant women require about 55g of protein per day compared to the usual 45g of protein per day. A cup of milk or 25g of red meat contains about 10g of protein. Good sources of protein include lean meats such as poultry, fish, dried beans, lentils, nuts, eggs and cheese.
Folic acid
Folic acid and folate, the natural form of folic acid, play a crucial role in your baby’s spinal cord development. At least 12 weeks before conception and up to week 14 of your pregnancy, you are advised to take 400µg folic acid every day. In fact, since so many pregnancies are unplanned, all women of child bearing age are advised to take folic acid supplements in an effort to help prevent neural tube defects such as spina bifida and hydrocephalus. If you have a family history of neural tube defects or if you are taking medication for epilepsy consult your doctor on whether you need more folic acid.
You should try to eat foods rich in folate as well as taking folic acid supplements and good sources of folate include:
- leafy green vegetable such as broccoli, brussels sprouts and spinach
- peas and beans
- citrus and kiwi fruits
- fortified foods such as some brands of bread, breakfast cereal and milk
Iron and vitamin C
Iron is needed to help make extra blood supplies and it is also important to have adequate iron stores to compensate for any blood loss during the birth. A deficiency of iron can result in anaemia, making you feel weak, dizzy, breathless and generally unwell. Do not take iron supplements without talking to your doctor first but try to include plenty of iron-rich foods in your diet. Good sources of iron include:
- meat such as beef, lamb and pork
- pulses such as beans, peas and lentils
- dried fruits such as prunes, raisins and apricots
- leafy green vegetables such as spinach
- fortified foods such as some brands of breakfast cereals
Very high fibre foods and tea and coffee can reduce your body’s ability to absorb iron so try not to eat these at the same time as having iron-rich foods. Do, however, try to eat foods rich in vitamin C along with your iron-rich foods as iron absorption is boosted by this vitamin. Good sources of vitamin C include:
- citrus, kiwi fruit and berries
- tomatoes, peppers and leafy green vegetables such as broccoli, brussels sprouts and spinach. If possible, steam vegetables, microwave them or boil for a short time in only a little water as cooking reduces their vitamin C content.
Calcium and Vitamin D
Your developing baby needs calcium to grow strong bones and teeth, a healthy heart, nerves and muscles, and to develop normal heart rhythm and blood clotting abilities. If you don't get enough calcium in your diet, it will be leached from your bones and teeth, impairing your own health later on. Good sources of calcium include:
- dairy products such as milk, cheese and yogurt
- seeds such as sesame and sunflower seeds
- leafy, green vegetables
- dried fruit
- sardines
- fortified foods such as some brands of breakfast cereals, bread and orange juice
Aim to eat at least 4 servings of foods containing calcium every day while pregnant, where one serving could include:
- 200ml (an average glass) of milk, 25g (a matchbox size piece) of cheese or a 125g pot of yogurt
- 4 dried figs
- 200g baked beans
- 25g (2 tablespoons) of sesame seeds. Try stirring these in to yogurt or sprinkling over cereal.
When choosing dairy products, go for the lower fat varieties - these have at least the same amount of calcium as higher-fat products while helping you avoid excess saturated fat and calories. Also be sure to only use pasteurised milk and dairy products such as cheese, butter or yogurt made from pasteurised milk. Any products made from unpasteurised or raw milk will be labelled as such.
Vitamin D is needed for the efficient absorption and use of calcium and good sources of vitamin D include:
- oily fish such as herring, mackerel or sardines
- egg yolks
- fortified foods such as margarine and some brands of breakfast cereals and milk
Vitamin D is also made by the skin on exposure to sunlight so try to spend some time outdoors -10 minutes or so each day - weather permitting! Don’t forget your sunscreen!
Omega -3 Fatty Acids
Omega-3 fatty acids are a type of polyunsaturated fat that are vital for the development of your baby’s brain, eyes and nervous system. Omega-3s are one of the essential fatty acids, along with omega-6, and they are called this because they cannot be made in the body and so must be supplied through the diet. Essential fatty acids are good for your health as well as that of the baby - essential fatty acids promote heart health and are thought to have roles in joint health, hormone regulation and even mood enhancement. Good sources of omega-3 fatty acids are:
- oily fish such as herring, mackerel, salmon, trout and sardines (limit to one portion per week)
- flaxseed (linseed)
- fortified foods such as some brands of margarine, spreads, yogurt and yogurt drinks and milk
Fibre
Constipation is a common problem for pregnant women. The passage of food through the digestive system slows during pregnancy to optimise the nutrition gained from foods and this can lead to the discomfort of constipation and haemorrhoids (piles). Taking in plenty of fibre can help keep things moving so aim for at least 5 portions of fruit and vegetables every day and always try to choose higher fibre, wholegrain, versions of foods such as breakfast cereal, bread, rice and pasta.
When increasing fibre intake, its important to also increase the amount of fluid taken since fibre absorbs fluid in the digestive system. Drinking plenty of water (1.5-2 litres per day) during pregnancy is particularly beneficial for the following reasons:
- pregnancy hormones can cause water retention, seen as swelling in the limbs and joints, so drinking more water will help to flush out this excess fluid
- pregnant women’s body temperature rises and water helps regulate this
- water helps to prevent urinary tract infections which are common in pregnancy
- water facilitates the flow of nutrients through the blood to the baby
- the amniotic fluid that protects your baby uses water stored in your body to replenish itself
- your blood volume doubles during pregnancy
- water can help to keep your skin hydrated.
Weight Gain
Weight gain is a natural part of pregnancy - the baby, the placenta and uterus, increased blood volume and higher fluid levels all contribute to healthy weight gain, as does the laying down of fat in preparation for breast-feeding.
While excessive weight gain is unhealthy for both the mother and baby, you should not restrict food or try to lose weight during your pregnancy. Typical weight gain in pregnancy in relation to pre-pregnancy weight is:
- Underweight (BMI<18.5) – 12.5-18kg
- Normal weight (BMI 18.5-25) - 11.5-16kg
- Overweight (BMI 25-30) – 7-11.5kg
- Very overweight (BMI >30) – 7kg
Foods to avoid
During pregnancy, a woman’s immune system is not quite as efficient as usual and so foods that may carry harmful bacteria such as salmonella, listeria, E. coli and toxoplasmosis should be avoided. Food poisoning during pregnancy could cause premature birth or miscarriage so to limit your risk avoid:
- Raw eggs – ensure that both the yolk and white are solid when eating eggs and avoid foods made with raw eggs such as home-made mayonnaise and desserts such as mousse and tiramisu
- Raw or undercooked meat – meat should be cooked evenly and thoroughly and cured meats such as parma ham should be avoided
- Raw fish or shellfish - including smoked salmon
- Unpasteurised milk and milk products - including cheese and yogurt
- Some cheeses – mould-ripened soft cheese such as camembert or brie and blue veined cheese should be avoided, as should ricotta
- Unwashed fruit and vegetables - take extra care when eating out, especially on holidays abroad. Wash fruit and vegetables that are to be eaten raw with bottled water or choose cooked fruit and vegetables.
Other foods need to be avoided because they could potentially cause harm to your growing baby:
- Vitamin A - too much of this vitamin can lead to birth defects, particularly during the first trimester so avoid foods that are high in vitamin A such as liver and pate, multivitamins that contain high levels of vitamin A, fish liver oil supplements such as cod liver oil and vitamin A supplements
- Peanuts - if you have a family history of food allergies it is recommended you avoid peanuts and products containing peanuts during pregnancy and lactation, to help prevent your baby developing allergies
- Herbal teas and herbal remedies - choose herbal teas with care (raspberry leaf tea, for example shouldn’t be taken by women less than 35 weeks into their pregnancy) and consult your doctor before taking any herbal remedies
Foods to limit
- Oily fish - limit your intake of oily fish such as salmon, mackerel and sardines to one 140g portion per week. Shark, swordfish and marlin can contain high levels of mercury so these are best avoided. Up to two 200g tins of tuna per week can be eaten
- Alcohol - the less alcohol you drink the better for you and your baby. Cutting out alcohol altogether during pregnancy takes away any possible risk of damage to your baby
- Caffeine – high caffeine intake is associated with increased risk of miscarriage and low birth weight so it's recommended not to drink more than 200 mg a day, thats equivalent to 2 mugs of instant coffee or tea a day. Caffeine is not only found in tea and coffee, but also in chocolate, energy drinks and some cold and flu remedies. For more information & advice visit the Food Standards Agency website
Helping you cope with common pregnancy complaints
Morning sickness
- eating small starchy snacks, such as dry breakfast cereal, toast or plain crackers can help settle your stomach. Try keeping something to eat beside your bed and have a bite to eat before you even move from bed in the morning
- small regular meals can be easier on your stomach then 3 large meals
- drink plenty of fluids - it might help to drink between meals rather than at meals
- get plenty of fresh air
- avoid smells that make you nauseous – keep your kitchen well-ventilated to avoid cooking smells (or ask your partner to cook), avoid perfumes and perfumed products etc
- avoid very high fat foods and you might find it helps to avoid spicy foods
- ginger can have anti-nausea effects so try drinking ginger ale or eating ginger biscuits or crystallized ginger
- consult your own doctor if your sickness is severe and you can’t keep fluids or foods down, or if your sickness continues past the 12th week of pregnancy.
Constipation
- choose high fibre wholegrain varieties of foods such as breakfast cereals, bread, pasta and rice
- try to eat at least 5 servings of fruit and vegetables a day
- aim to drink at least 1.5 litres of water per day
- take regular, gentle exercise such as swimming, yoga or walking
Heartburn
- eat small, regular meals, eating slowly and chewing well
- try to avoid high-fat, fried or highly seasoned foods
- fizzy drinks and caffeine-containing drinks such as tea and coffee can make heartburn worse
- try to rest for a couple of hours after eating and avoid positions that make heartburn worse, such as lying flat. Sleeping propped up with pillows can help, especially in the later stages of pregnancy
Food cravings
- including the food you crave as part of your meals can help ensure you diet remains balanced without excess calorie intake
- avoid eating too much of any one food
- consult with your doctor if you are having a craving for a non-food item
Nutrition during breast feeding
Breast feeding will give your baby all the nutrients it needs during the first few months so it is important for mothers who are breastfeeding to eat a healthy, well-balanced diet themselves. Requirements for most vitamins and minerals increase during breast feeding so it's more important than ever to eat a varied and balanced diet. (suggest link to section on what healthy eating looks like)
Nutrients to pay particular attention to include:
- Calcium in particular increases from the normal recommended 700mg per day to 1250 mg per day. You can achieve this extra 550 mg of calcium per day by eating 5-6 servings of calcium rich foods a day such as milk, cheese and yoghurt. Try sprinkling sesame seeds or adding dried figs to your yoghurt or cereal to further boost your calcium intake.
- Calories- during the first 3 months of breastfeeding you will need an extra 400-600 calories on top of the recommended 2000 calories a day most women need. To achieve this, try to increase your portion size of starchy foods such as potatoes, cereal and pasta. If you have a small appetite you might like to take extra snacks such as cheese on crackers or some dried fruit or popcorn.
- Protein- women who are breastfeeding require an extra 10-15g of protein along with the usual average requirement of 45g per day. You can increase you protein intake by eating protein-rich foods such as meat, fish, eggs and pulses and dairy products. A cup of milk or 25g of red meat contains about 10g of protein
- Fluid- your body needs water to produce breast milk so aim to drink to 2L of water per day
- Foods and toxins to limit or avoid - Most foods that should be avoided during your pregnancy are safe to eat when breastfeeding, however it is still best to avoid eating peanuts and to limit your intake of oily fish to one 140g portion per week as mentioned above. Try to limit or avoid your alcohol and caffeine intake and stay off the cigarettes as these toxins will be passed through your milk to your baby
- Medication - Consult with you doctor before taking any medication as it may be harmful to your baby while breastfeeding
