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Nutritionist, Wynnie Chan, guides you through the do’s and don’ts of eating when you are pregnant So, you’ve done the pregnancy test, been to the doctors and know your EDD (estimated date of delivery). What next? Do you use this as an excuse to eat for two? Or are you feeling so nauseous that you can’t even bear the thought of food, let alone putting it near your lips?
From someone who’s experienced both of these extremes, I hope the following account of the science behind pregnancy and tips for eating healthily during this wonderful period of your life will prove helpful.
Nutritional requirements during pregnancy
As you would expect, your nutritional requirements increase during pregnancy. But is this a good excuse to eat for two? Certainly, you need to ensure that your diet provides sufficient energy and nutrients for both the growth and development of your baby and also to support your baby’s physiological changes it grows inside you.
Your diet should contain adequate amounts of protein, iron, calcium, folate, iron and vitamins A and D because these nutrients are needed for the formation of bones and teeth, muscles and haemoglobin. If any of these nutrients are lacking, then your own stores of these will be depleted to compensate for the lack in your diet.
In practice, although there may be an overwhelming temptation to eat for two, your additional requirements for energy and nutrients should be met by eating enough food to satisfy your appetite. Indeed, the Department of Health in 1991 suggested that a pregnant woman’s energy requirements should increase by only 200kcal during the last trimester of pregnancy.
What foods should you be eating?
Eating a varied and mixed diet will ensure a sufficient supply of energy and nutrients.
- Remember to include lots of starches such as bread, pasta, rice, potatoes.
- Don’t forget your five portions of fruit and veggies a day. Fruit and vegetables, especially green ones, are important sources of the B-vitamin called folate which is needed to decrease the risk of neural tube defects (e.g. spina bifida) in your unborn child. Other rich sources of folate include yeast extracts and fortified bread and breakfast cereals. In addition, the Department of Health has advised that woman planning pregnancies and those who are already pregnant should take a 400mg daily supplement of folic acid (the synthetic form of folate) and that they should continue this until the third month of pregnancy.
- Make sure that you include meat or other alternatives such as pulses and dairy foods in your diet – these are excellent sources of protein, iron, calcium and vitamin D.
Eating a variety of foods is all fine and good for those who can stomach it but what about for all of those out there who feel nauseous or sick all day? What worked for me was having something in my mouth all the time be it carbonated drinks, dry biscuit, apple or salt and vinegar crisps. Try not to worry too much if you can’t face food but know that you should be eating. Your body will compensate for any deficiency in your diet and ensure that sufficient nutrients and energy reach your baby. Try to eat small frequent meals or snacks, nibble on some dry bread and keep a plentiful supply of fruit and veggies around to crunch on during the day. Many of my friends swear by ginger tea. It didn’t work for me but give it a go and make sure you keep up your fluid intake.
What foods should I be avoiding?
- Pregnant women are vulnerable to food poisoning, so ensure your foods are cooked thoroughly. Avoid raw or undercooked meat and raw shellfish, which can contain bacteria and viruses that are otherwise destroyed by thorough cooking.
- Other foods you need to avoid because of the possible presence of bacteria such as listeria are soft, unripened cheeses such as brie, undercooked eggs, patés, and pre-packed salads.
- Also on the hit list is liver, liver products and vitamin A supplements. These are high in vitamin A and can lead to some birth defects.
- Shark, swordfish and marlin are also off the menu. These types of oily fish contain high levels of mercury, which can harm a baby's developing nervous system. The omega-3 fatty acids in oily fish, however, can be quite important to the baby's development. The Food Standards Agency recommends women, including those pregnant or breastfeeding, get
two portions (140g each) of oily fish per week. Eat small fish such as salmon, pilchards, trout and sardines - which will have less mercury buildup - or 140g tuna steaks. Tinned tuna doesn't count as oily fish according to the FSA and can be eaten on top of the two portions, but you shouldn't eat more than four medium-sized tins (140g) per week.
- If you have a family history of allergies such as asthma, eczema or hayfever, then peanuts and peanut products should be avoided during pregnancy and breastfeeding, as they might produce allergies in your baby.
- Alcohol should be limited to no more than 1 to 2 units a week (1 unit is equivalent to a small glass of wine, 1/2 pint beer or 1 pub measure of spirits).
Sample day menu
Breakfast
Fortified breakfast cereal with semi-skimmed milk
Small glass of juice
Lunch
Spinach and bacon salad with lemon and oil dressing served with fortified wholemeal bread
Fruit yoghurt
Dinner
Pasta with meatballs in a tomato sauce
Green salad with reduced fat yoghurt dressing
Snacks
Breadsticks, fruit (fresh and dried), bread, crackers, muffin, scones, yoghurt
Foods that have been fortified with folic acid are indicated on the package.
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