By Natasha van der Linde, Caseload Midwife at Neighbourhood Midwives
Eating nutritious food during pregnancy not only helps you to feel great, it also helps you to provide your unborn baby with optimum nutrition which will give it the best start in life. You may be surprised to learn that a variety of small changes can make all the difference. So, here are our top tips:
1. Vitamins
The best way to gain micro nutrients and minerals is through food. However for many women this can be a challenge. Find yourself a good supplement that is recommended for women that are pregnant so that you can ensure you and your baby do not miss out on all the essential nutrients. Plenty of vitamin B and C have been found to be especially helpful during pregnancy, and these vitamins can also be found in whole grains, meats and nuts and fresh vegetables and fruit. Remember that a healthy eating plan helps your body to absorb more of the nutrients from the vitamins and supplements that you take.
2. Plenty of protein
Protein during pregnancy is particularly important because the amino acids present are the necessary foundations needed to help our cells grow. You and your baby will benefit from this because the extra protein will help to nourish your growing body as well as your baby’s. You can find your extra portion of protein in meat, dairy, beans, pulses and eggs. Try to aim for at least five helpings if you are a meat eater, seven if you are vegetarian and nine if you are vegan.
3. Complex carbohydrates
Where possible try to eat foods that are close to their natural form. Whole foods are much less processed so your body and your growing baby will be more able to obtain all the necessary nutrients. Beans, pulses and high fibre whole grain foods (wholemeal bread, brown rice and pasta etc) are also full of fibre. Try to eat complex carbohydrates with a protein rather than on their own – only one portion of wholemeal bread each day (two slices). Reduce the amount of simple carbohydrates, for example white bread, rice, pasta, cakes, crisps and fizzy drinks.
4. Drink plenty of water
Whether you are pregnant or not, to stay healthy your body needs water to function at its best. Hydration is essential for all of your vital organs and staying hydrated helps many mothers to cope with many discomforts during pregnancy, such as headaches, nausea and swelling. Aim for at least 10-12 tall glasses a day; if you do any exercise include another glass and if it’s a warmer time of year you may feel that you need an additional glass.
5. Exercise regularly
Many mothers find that physical exercise during pregnancy helps them to feel calmer, improves their mood, and increases their strength and flexibility. It is important to listen to your body and not to overdo it. The exercise does not have to be strenuous and as long as you do not have certain risk factors which you would be aware of during pregnancy, most gentle exercise is safe. Try to exercise for at least 30 minutes, five times a week. Many mothers find walking, yoga, pilates, swimming and gentle aerobics helpful during pregnancy.
6. Have fun!
Have fun experimenting with new foods and flavours. Try using herbs and spices to be bold with new flavours, and add salt to taste with a good sea or mineral salt. Remind yourself of the great job you are doing to grow a healthy baby!
