MM Pregnancy diet
Everyone knows that consuming food during pregnancy can be a complicated process. At the beginning of pregnancy, many women experience morning sickness and even the thought of eating makes them feel much worse. For many women, even when their appetite does return it is plagued by such things as indigestion. So what should you be eating and when?
Your diet during pregnancy
Katie Hilton iCandy Expert Midwife & Health Visitor
Well, first of all you need to remember that it’s important to tailor your diet to each stage of your pregnancy. Research has indicated that half of British women are confused over what food they should be eating during pregnancy. It’s important to eat healthily, but what and when?
Early first trimester
Before your baby is conceived - and during the first few weeks of your pregnancy - you’ll be laying down the nutritional basics to benefit your baby. So what should you be eating? Well, above all else, lots of greens, particularly spinach and broccoli, as these are both rich in folic acid. This nutrient is important in providing the building blocks required to construct every cell within your baby’s body. Folic acid also assists with crucial early spinal development. What’s more, greens could also help ease morning sickness due to their high magnesium content. Research has demonstrated that as many as 90 per cent of women with morning sickness are deficient in magnesium.
Late first trimester
Your baby is really starting to develop fast and there are a lot of changes going on in your body. At roughly six weeks into your pregnancy, your baby’s heart starts to beat and he is developing red blood cells. This is an important time to boost your own iron stores. Iron is found in such foods as red meat and leafy green vegetables. If you are vegetarian, then drink fresh orange juice as this aids absorption of iron from foods.
Second trimester
As you approach week fifteen of your pregnancy, start to include orange foods
40 Modernmum
such as carrots and sweet potato in your foods. These foods are high in beta- carotene, which will benefit your baby’s eyes which are starting to develop. If you find yourself craving dairy - as many women do at this stage - then go for it! This is a great time to boost your calcium reserves to help strengthen your baby’s bones. You can boost your dairy intake by consuming milk, yoghurt and hard cheese. Vitamin D is also important in the second trimester as it helps you to absorb calcium. Eggs, oily fish and mushrooms contain good doses of Vitamin D. Zinc is also important at this stage as it is needed for the production repair and functioning of DNA, so is obviously essential during pregnancy: a time of rapid cell growth. Zinc also provides a boost to your immune system, which is particularly useful during pregnancy when you will be a little more vulnerable.
Third trimester
As you reach 30 weeks, consider adding in kale, spinach or Swiss chard, which are all full of vitamin K. This will provide a boost to your baby at birth to help with clotting.
Drink lots of milk also, as your baby is also building up stores of calcium and magnesium at this time. By the time you reach 38 weeks, your baby will be fully formed, with only the lungs still developing. Snack on Brazil nuts to boost your selenium levels, as selenium is a mineral that’s known to aid in healthy lung capacity. It’s also important at this time to consider your own health and how you can prepare for birth. Eat plenty of whole grains, fish and antioxidants in the form of tomatoes cranberries and artichokes.
Post-natal diet
Congratulations! Your baby is here!! It’s now time to regain your strength post- birth and keep yourself fit and healthy for breastfeeding. At this stage, your body will benefit from a boost of copper as this important mineral will help reduce inflammation and soreness you may have from labour. The best source of copper is sesame seeds, so sprinkle them over everything you eat over the next few weeks. Make sure you are eating enough; women who are breastfeeding need on average an extra 300 calories per day.
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