Healthy Eating Through Pregnancy
Eating for Two? Forget the Myth
Weight gain during pregnancy is healthy and absolutely normal! This weight includes your baby, uterus and placenta. Trying to lose weight during pregnancy is not recommended but a healthy diet, vitamin supplementation and physical activity will benefit both you and your baby.
Although you may feel more hungry, ‘eating for two’ is a myth!
In almost all pregnancies no additional calories are required until the 3rd Trimester. In the last 12 weeks you’ll need an extra 200 calories a day.
200 kcals - Examples
Carbs with Meals
Go for Wholegrain Starchy Carbohydrates with each meal e.g. bread, rice, potatoes and pasta. These will satisfy hunger and provide lots of fibre.
Carbohydrates are a vital source of energy and during the first trimester your body uses more carbs than normal.
Fruit & Veg
Eat at least 5 portions of different fruit & veg daily. Include as many bright beautiful colours onto every plate to take in all those delicious vitamins and nutrients.
A fruit salad with chopped almonds and dark chocolate grated over the top is delicious!
Try Kiwi, Apple, Pear and Melon for something a little different.
Why not add mixed frozen berries to porridge in the morning, this will certainly fuel your day! Our Black Forest Overnight Oats are absolutely divine and fantastic of you have a sweet tooth.
Need some veggy inspiration? Check out our Free Recipes Here.
Protein builds and repairs muscles, organs, skin and the immune system.
Your baby uses more protein during the third trimester to fuel growth.
2 Servings of fish per week including 1 oily fish ensures you and your baby receive sufficient Omega 3 Fatty Acids, which are essential for baby’s central nervous system development.
Fats are required as part of a healthy balanced diet and are essential for your growing baby.
Limit your saturated fats such as cream, ice cream, biscuits, cakes, pastries, and other snacks and confectionery.
Dairy helps you to get a sufficient intake of calcium and other nutrients.
Stick to Pasteurised or UHT (long-life) Milk.
Check that any homemade yoghurts are made with pasteurised milk.
If you prefer dairy-free alternatives then go for an unsweetened with added-calcium options.
Guidelines on Foods to Avoid or Limit during Pregnancy
Sushi is OK if it’s frozen first and Vegetable sushi OK. The safest way is to opt for fully cooked or vegetable options.
Avoid - Mould Ripened Soft Cheese
Any unpasteurised dairy and mould-ripended soft cheeses (white rind cheese) should be avoided. See the NHS Guidelines on all foods to avoid in pregnancy.
Safe to Eat - as long made from pasteurised milk
Avoid Pate, Liver and Liver Products.
Liver is high in Vitamin A and too much can harm your baby.
Pate can contain Listeria, this can harm your baby.
Limit the High Sugar Food & Drinks
For a healthy lifestyle, limit your saturated fats and sugary snacks such as cream, ice cream, biscuits, cakes, pastries, and other snacks and confectionery.
Take a look at our Healthy Snack Recipes below to replace the sugary snacks and keep your energy up.
Eating a healthy varied diet through your pregnancy should help you get most of the vitamins and minerals needed for you and your baby.
The NHS recommends the following supplements:
Vitamin D can be found in Salmon, mackerel, eggs and red meat.
If you have dark skin (for example, if you’re of African, African Caribbean or south Asian origin) or always cover your skin when outside, you may be at particular risk of not having enough vitamin D (vitamin D insufficiency).
You may need to consider taking a daily supplement of vitamin D all year round. Talk to a midwife or doctor if this applies to you.
Avoid Vitamin A
Some supplements may include vitamin A which should be avoided. Vitamin A can also be found in pates and fish liver oils.
Iron Sources to Include:
Lean meat, green leafy vegetables, dried fruit, and nuts contain iron.
Vitamin C Sources to Include:
Fruit and veg- oranges, broccoli, red and green peppers, blackcurrants, potatoes.
Vegetarian, Vegan & Food Intolerance
A varied and balance vegetarian diet should give enough nutrients to you both but you may not get enough Iron and B12. Talk to your GP or midwife.
If you are vegan or have food intolerances, talk to your GP or midwife.
Please note this is general healthy eating advice and information, if you have specialist requirements or any concerns then please consult a nutrition professional or your GP.
There are so many benefits to being active through your pregnancy. If I had to recommend two things to do during pregnancy, it would be to train your pelvic floor and your glutes.
Training your pelvic floor will help you control leaks with cough and sneezes etc as well help with giving birth and recover from birth.
Your glutes help stabilise your whole body, keeping them strong will help you avoid achy hips and a lower back.
Activate Your Pelvic Floor
Strengthen Your Glute Medius
Lateral Band Walks
Place a mini resistance band around your shins or above your knees. Maintain tension on the band throughout by pushing your knees out.