Madeleine Hull
Pregnancy is a time when women need to be mindful of their nutritional needs, as what they eat is important for their health and the health of their baby. Eating a variety of different foods every day is key to getting the right balance of nutrients, and it's generally best to get vitamins and minerals from food rather than supplements. However, it's recommended that pregnant women take a folic acid supplement, as this can help reduce the risk of neural tube defects in the baby's brain and spinal cord. In addition to folic acid, it's important to ensure adequate intake of nutrients like protein, iron, iodine, and choline, as well as calcium, vitamin D, potassium, and fiber. A balanced diet of whole fruits, vegetables, whole grains, proteins, and low-fat or fat-free dairy can provide these essential nutrients. Pregnant women should also be mindful of food safety, avoiding raw or undercooked foods and limiting sweets and fats. Staying hydrated is also crucial, so it's best to drink plenty of water and limit sugary drinks.
| Characteristics | Values |
|---|---|
| Nutrients | More protein, iron, folic acid, iodine, and choline. Also, calcium, vitamin D, potassium, and fiber. |
| Vitamins | Folic acid supplements are recommended. |
| Calories | First trimester: no extra calories. Second trimester: 340 extra calories a day. Last trimester: 450 extra calories a day. |
| Food Groups | Whole fruits, vegetables, whole grains, proteins, and dairy. |
| Specific Foods | Lean meats, chicken, eggs, seafood, beans, lentils, nuts, seeds, tofu, milk, cheese, yoghurt, salmon, trout, herring, berries, broccoli, spinach, and more. |
| Foods to Avoid | Unpasteurized milk, soft cheeses, raw/undercooked eggs and meat, raw fish, alcohol, caffeine, and sweets. |
| Drinks | Water instead of sugary drinks. |
| General Tips | Eat a variety of foods, don't eat for two, have a healthy breakfast, and cook foods thoroughly. |
| Supplements | Prenatal supplements are often prescribed to ensure nutritional needs are met. |
| Schemes | The Healthy Start scheme provides financial support for food and milk for pregnant women under 18 or receiving certain benefits. |
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What You'll Learn
Lean proteins like chicken, eggs, beans, and nuts
When you're pregnant, it's important to include a variety of lean proteins in your diet to support the growth and development of your baby. Lean proteins are an essential source of amino acids, which are the building blocks of cells, and they play a crucial role in your baby's growth. Here's how you can incorporate lean proteins like chicken, eggs, beans, and nuts into your pregnancy diet:
Chicken: Opt for lean chicken breast, which is packed with high-quality protein. You can grill, bake, or sauté chicken to add to salads, sandwiches, or pasta dishes. Just be sure to cook it thoroughly, ensuring there's no pink meat, to minimize the risk of foodborne illness. Chicken is a great source of niacin, a B vitamin that helps your body produce energy and is important for your baby's development, especially the development of the nervous system and DNA formation.
Eggs: Eggs are an excellent and versatile source of protein during pregnancy. They contain all the essential amino acids and a range of vitamins and minerals, including choline, which is vital for your baby's brain development and health. Enjoy them scrambled, boiled, or as an omelet with vegetables. Just be sure to cook them thoroughly to prevent the risk of food poisoning.
Beans: Beans and legumes, such as kidney beans, chickpeas, and lentils, are excellent plant-based sources of lean protein. They're also high in fiber, which can help with digestion and prevent constipation, a common issue during pregnancy. Additionally, beans provide important nutrients like folate, iron, and calcium. You can add beans to salads, soups, curries, or make delicious bean dips like hummus.
Nuts: Nuts and nut butters provide protein, healthy fats, and other key nutrients like calcium, magnesium, and vitamin E. Almonds, walnuts, and pistachios are great choices to snack on throughout the day. You can also add them to yogurt, cereals, or salads to boost their protein content. Just remember that nuts are calorie-dense, so a small handful is usually enough to meet your needs.
These lean protein options can be incorporated into your daily meals and snacks to ensure you and your baby get the necessary nutrients for a healthy pregnancy. Remember to vary your protein sources to benefit from a range of nutrients and to always practice good food hygiene when handling and preparing these foods.
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Dairy foods like milk, yoghurt, and cheese
Pregnant women should aim for at least 2.5 servings of dairy per day. A serving is defined as a cup (250ml) of milk, three-quarters of a cup (200g) of yoghurt, or two slices (40g) of cheese. When choosing dairy, opt for low-fat or reduced-fat options such as semi-skimmed or skimmed milk, low-fat and lower-sugar yoghurt, and reduced-fat hard cheese. If you prefer dairy alternatives, go for unsweetened, calcium-fortified varieties of plant-based milk and yoghurt.
It is important to note that some dairy foods are more prone to contamination with listeria, so certain cheeses should be avoided during pregnancy, including unpasteurised cheeses. Additionally, due to the potential presence of toxins, it is recommended to limit oily fish, such as salmon, trout, mackerel, and herring, to two portions per week.
Pregnancy places greater nutritional demands on a woman's body, so it is important to eat a varied and balanced diet from across the five food groups to ensure you and your baby receive the necessary nutrients. In addition to dairy, include whole fruits, vegetables, whole grains, lean proteins, and healthy oils in your diet.
Remember, while it is important to eat a variety of foods to get the right balance of nutrients, you do not need to go on a special diet during pregnancy. Simply make smart food choices and ensure you are getting enough calories, with most women requiring about 340 extra calories per day in the second trimester and 450 extra calories per day in the last trimester.
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Fruits and vegetables
Eating a healthy, balanced diet is vital during pregnancy to ensure you and your baby's health. While you don't need to go on a special diet, it's important to eat a variety of different foods every day to get the right balance of nutrients.
Good options for fruits include whole fruits like apples, berries, oranges, mangoes, bananas, and strawberries. These are packed with vitamin C, which supports your baby's growth and improves iron absorption. You can also add fruit to water for a healthy, tasty drink.
When it comes to vegetables, go for a mix of colours to get a range of nutrients. Broccoli, sweet potatoes, beets, okra, spinach, peppers, and green leafy vegetables are all excellent choices. Leafy greens are especially important as they contain iron, which helps your body make more blood for both you and your baby.
If you're feeling nauseous, try eating dry toast, dry cereal, or saltines. You can also add herbs to your water for a refreshing, healthy drink.
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Whole grains
Some examples of whole grains include whole wheat, oats, barley, corn, and rice. You can incorporate these into your diet through whole-wheat bread, brown rice, whole grain pasta, and whole grain cereal. You can also replace some of the flour in your baked goods with whole-grain flour, such as whole wheat, teff, triticale, spelt, or rye.
It is recommended that you aim for about 6-8 servings of grains each day, with half coming from whole grains. This equates to around 6-8 ounces of whole grains per day. Be sure to check food labels—the word "whole" should be one of the first three ingredients to ensure it is a whole grain product.
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Oils like vegetable and olive oil
While you're pregnant, it's important to eat a variety of different foods every day to get the right balance of nutrients for you and your baby. You need more of certain nutrients, like protein, iron, folic acid, iodine, and choline, as well as calcium, vitamin D, potassium, and fiber.
Olive oil, in particular, has been the subject of numerous studies examining its effects on pregnancy outcomes. These studies suggest that olive oil consumption during pregnancy is associated with a reduced risk of adverse pregnancy complications, such as gestational diabetes mellitus, preeclampsia, and cardiovascular risk. It also has positive effects on fetal development, with studies showing improved brain function and learning skills in young children after birth. Additionally, olive oil can be safely applied externally as a moisturiser to alleviate dryness and itchiness during pregnancy.
In terms of how much olive oil to consume, adults are generally advised to have 40 ml or 4 tablespoons per day to get the necessary benefits. However, it's important to stay within the recommended daily fat consumption limits. Vegetable oil, on the other hand, can be used for cooking, salad dressings, and adding flavour to dishes.
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Frequently asked questions
It is important to eat a variety of different foods every day to get the right balance of nutrients for you and your baby. This includes whole fruits, vegetables, whole grains, proteins, and dairy.
You will need more of certain nutrients, including protein, iron, folic acid, iodine, and choline. It is also important to get enough calcium, vitamin D, potassium, and fiber.
You should avoid eating raw or partially cooked eggs, unless they are produced under the British Lion Code of Practice. You should also avoid certain types of fish, including shark, swordfish, and marlin. Other foods to avoid include unpasteurized milk and the foods made with it, such as soft cheeses, and raw or undercooked meat and seafood.
You should avoid sugary drinks like soda, fruit drinks, sweetened waters, and energy or sports drinks. No amount of alcohol is considered safe during pregnancy or when trying to get pregnant. Ask your doctor if caffeine is safe for you.
