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

  • 1 Wholemeal Toast with 2 Poached Eggs.
  • 3 Tbsp. Hummus with Veg Sticks.
  • 1 medium Banana, 1 small apple, 2 heaped Tbsp. Greek Yoghurt and Tbsp. Blueberries.
  • Homemade Flapjack (free recipe below)

Healthy Eating

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

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.

  • Lean Meats - thoroughly cooked
  • Poultry - remove the skin
  • 2 Portions of Fish a Week - no more than two portions of oily fish, such as mackerel or salmon, as they can contain pollutants/toxins
  • Fully Cooked Eggs - check food packaging such as mayonnaise or mousses to ensure they don't contain partially cooked or raw eggs. Lion Code Eggs are considered safe to eat runny.
  • Pulses, beans and lentils.
  • Nuts - you can eat nuts and peanut butter while pregnant and breastfeeding,unless you are allergic to them.
  • Fish (see guidelines below for types of fish to limit and avoid)

Fats

Fats are required as part of a healthy balanced diet and are essential for your growing baby.

  • Avocados
  • Nuts
  • Seeds
  • Flax
  • Sunflower Oil
  • Olive Oil
  • Oily Fish (no more than twice a week - see guidelines below)

Limit your saturated fats such as cream, ice cream, biscuits, cakes, pastries, and other snacks and confectionery.

LION CODE EGGS are considered safe when runny. Cook all other eggs to solid. (for nhs guidelines, click the photo).

Dairy

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

Fish

Avoid

  • Shark, Swordfish, Marlin - Due to high levels of mercury that could affect baby's nervous system development.
  • Raw or undercooked Shellfish - Due to bacteria and toxins, e.g. Oysters, mussels, scallops, clams, winkles, prawns, shrimps, crabs, crayfish. If you are concerned then take out the risk and avoid these as they have no specific advantages over other fish sources.

Limit

  • Fresh Tuna - no more than 2 steaks a week (170g Raw).
  • Tinned Tuna - no more than 4 tins a week (140g per can drained).
  • Oily Fish - no more than twice a week as they can contain pollutants.

Sushi is OK if it’s frozen first and Vegetable sushi OK. The safest way is to opt for fully cooked or vegetable options.

Keep up-to-date with NHS Guidelines Here.

Cheese

Avoid - Mould Ripened Soft Cheese

  • Brie
  • Camembert
  • Danish Blue
  • Gorgonzola
  • Roquefort

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

  • Hard Cheese: Cheddar, Parmesan, Stilton
  • Cottage Cheese
  • Mozzarella
  • Feta
  • Ricotta
  • Halloumi
  • COOKED Goats Cheese (no rind and thoroughly cooked until steaming throughout)
  • Spreads/Processed Cheese

Avoid Pate

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.

Vitamins

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:

  • 400 micrograms of folic acid each day - from before you are pregnant until you are 12 weeks pregnant.
  • 10 micrograms of vitamin D each day - throughout pregnancy and breastfeeding.

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.

Active Pregnancy

There are so many benefits to attending pregancy fitness classes and working your whole body. But 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.

Pregnancy Fitness in Chesterfield

  • Relieve Aches & Pains
  • Strengthen Your Body Ready for Motherhood
  • Increase Your Energy
  • Relax & Sleep Better
  • Meet Other Local Mums
  • Safely Train Through Each Trimester
  • Improve Pelvic Floor Function
  • So many benefits to you and your baby.

Move with Manda