What to Eat When Pregnant

By Helena Bingham

Eat more nutrients rather than more quantity!

Value what you eat by making it as natural, organic, nutritious and energizing as you can. Organic is the best choice, but if that’s not possible buy fresh and local produce!
 
Include raw foods in your meals. Eating some raw food can be the answer to optimizing vitamins and mineral and total goodness from your food, thus  enhancing your energy, vitality and fitness and of course your baby’s growth and development.

Some vitamins and goodness are destroyed through heating and cooking so eating some raw foods daily can really optimize on goodness all round!

Easy ones are salads (especially in the summer), all green leafy salad leaves, apples, bananas, nuts and seeds (best soaked to optimize digestibility), tomatoes, carrots, cucumber (really great for your skin), peppers, celery, oranges, grapes, pears, kiwi, beetroot, olives.

Constipation can be a problem throughout pregnancy so soak all nuts and seeds if you can and especially dried fruits! Apricots, prunes and figs can be helpful fibre to help movement but if they are too dry could make the problem worse!

Soak them overnight and then eat them – notice the difference.

Keep mobile – walking is the best exercise during pregnancy as is prenatal yoga and swimming. You are pregnant so it is not advisable to lose weight or TRAIN but keeping toned and energized through walking 30 minutes each day in natural daylight can keep movement and vitality levels up.

Avoid empty calories that are stressful like cakes, chocolates, alcohol, fizzy drinks and pastries – this is the simple way to avoid piling on unnecessary and unwanted hard to remove pounds during pregnancy.

Of course treat yourself if you fancy it and don’t be miserable by not having what you like, but just know that the best way to avoid excessive weight gain and unnecessary stress to you and your baby is to eat more goodness rather than stress and sugary fat laden foods.

One good way is to eat food that looks like food - e.g. fruits, vegetables, nuts and seeds, grains, organic meats and fish. Eat balanced meals rather than fast takeaway foods and confectionary. Avoid too much salt intake as this interferes with hydration i.e. crisps! These of course contain excessive salts and often flavours and sugars that are again stressful and non helpful to you and your baby. You can buy unsalted naked crisps now – go for them.

***Avoid caffeine rich foods also – these are over stimulating and dehydrating.
  
WATER - Hydration is one of the most important factors during pregnancy. Water keeps constipation at bay and allows the body to transport and detoxify (as does walking and fresh air!). Build up and aim for 8 glasses per day (4 pints/2 litres). Always filter tap water or drink bottled water.
Hydration will help to avoid stretch marks.

Essentials:
Essential fatty acids
We need to eat the right types of FAT to obtain the essential fatty acids needed for our baby’s brain development and growth.

Excellent sources include: Flax seeds (linseeds) and oils, hemp seeds and oils, pumpkin seed & oil, oily fish and dark green leafy vegetables.
These oils are hydrating and if you want to avoid stretch marks and glow - eat foods rich in these oils or take a good supplement.

Vital and Important nutrients for pregnancy are folic acid and Iron.

Folic Acid is the B vitamin needed for cell division, red blood cell formation and the development of the baby’s nervous system! This is why folic acid is recommended to be taken pre pregnancy so you can have stores in place! Often Folate levels are hard to achieve from food alone so taking a supplement is highly recommended!
Top Folate foods include: broccoli, bananas, green leafy vegetables, nuts, Brussels sprouts, asparagus, peas, chickpeas (humus) and brown rice. Other useful sources include fortified breakfast cereals.

Iron needs are increased in pregnancy as due to the increased blood volume and the development of the placenta!.

Top iron foods include: molasses, lima beans, beans and pulses, tofu, organic liver and other meats, green leafy vegetables including kale, spinach, broccoli & watercress, dried apricots, prunes, raisins and dates, pumpkin seeds and wholegrain.

*The B vitamins as well as essential omega oils, calcium and zinc are vital during pregnancy and need to be found in your diet in abundance! Eating a well balanced, varied, fresh fruit and vegetable diet can move you much closer to being able to obtain all you need! 

CALCIUM is needed for healthy bones and teeth and to support muscle growth. Phosphorus helps to form healthy bones and teeth too and is vital for energy production and metabolism.

*Calcium foods include tofu, tahini (humus), watercress, Swede, almonds, milk, cheese, soya products, Brazil nuts, figs, green leafy vegetables, parsley!
B Vitamins include: organic chicken, turkey, cod, bread, whole cereals (such as oatmeal, wheat germ and rice), eggs, vegetables, soya beans, peanuts, milk, potatoes and some fortified breakfast cereals.

Magnesium needs are high to cater for development and to work with the calcium to build bones, cells and nerves! It’s the ‘altogether formula’ that makes it all work best which is why supplements are a great way to ensure that you get all you need in the right amounts.

Magnesium becomes a leader here with being needed for the functioning of the liver, heart and to allow proteins and carbohydrates to be metabolized.
Good magnesium sources include cashew nuts, soya beans, almonds, banana, prunes, leafy greens (again), wholegrain, nuts & dairy foods.

Phosphorus is found in red meat (organic best), dairy foods, fish, poultry, bread, rice and oats.

Vitamin C is needed to absorb iron: green leafy veg, parsley, broccoli, green pepper, frozen peas, strawberries, oranges, lemon juice, papaya, cauliflower, kale, mustard greens, and Brussels sprouts.

Zinc is an essential trace element and is very important during pregnancy and the post natal period. Unfortunately a lot of zinc is lost during the refining of foods so a supplement more than likely going to be needed. It is required for fertility in both the male and female. It is also necessary for the proper formation of elastin chains in connective tissue so vital for the growth of both belly and boobs! It helps the uterus to contract efficiently and the perineum to stretch.  Adequate zinc levels are required for foetal growth and zinc can help prevent premature births, toxemia and post natal depression. It’s worth noting here that positive maternal instinct can depend to some extent on good nutrition. If your body is out of sorts then so will your mind and instinct be.

Zinc is needed for the breakdown of carbohydrates. It is also involved in every area of reproduction and has been known as the most important trace element for any pregnant woman!

Important breastfeeding info too:
If you are deficient when breastfeeding then so will your baby be! Babies with low zinc levels are more likely to be restless and cry which won’t help your mood if you are struggling! That in itself makes a zinc supplement worthwhile.  Read more on our top Breastfeeding tips

    * Food for a Healthy Baby
    * Top Breastfeeding Tips
    * Information provided by Helena Bingham - Pampers Fitness Expert