Guide to eating right during pregnancy

There’s no doubt that you are what you eat, but, during pregnancy so is your baby! Pregnancy is an important time for both mother and baby and, while it isn’t the time to restrict calories or fat, it’s also important not to go overboard. Instead, a healthy balance of the right vitamins and minerals is essential, as is eating the right carbohydrates, protein and fat, which are not only needed for baby’s growth but for mum’s well-being too.

During pregnancy the most basic thing that you need to remember is that the more natural the food that you eat, the better. Also, it is important to eat a moderately sized, balanced meal at regular intervals – a term, which is referred to as ‘grazing’. This will ensure that your blood sugar levels remain at a controlled level.

It’s important to try to eat a variety of foods. These should include:
• plenty of fruit and veg (fresh, frozen, tinned, dried or a glass of juice). Aim for at least five portions a day
• plenty of starchy foods such as bread, pasta, rice and potatoes
• protein such as lean meat and chicken, fish, eggs and pulses (such as beans and lentils). These are a good source of iron
• plenty of fibre. This helps to prevent constipation and is found in wholegrain brea, pasta, rice, pulses and fruit and veg
• dairy foods such as milk, cheese and yoghurt, which contain calcium During pregnancy it is possible to become deficient in iron, so make sure you have plenty of iron-rich foods.

Try to have some food or drink containing vitamin C, such as fruit or veg or a glass of fruit juice, with any iron-rich meals to help your body absorb iron. Choose foods that are low in fat and sugar. At this time it’s more important than ever to choose foods that have low fat and sugar levels. If you eat something that has a higher-than-average sugar content, try to eat something nutritious alongside it, such as a glass of milk. This will ensure that your blood sugar levels don’t ‘spike’ and stimulate fat storage. Try and veer more towards foods that are high in fibre, as these tend to make you feel fuller and help to remove excess fat.

Remember to avoid:
• soft mould-ripened cheese, such as Camembert and Brie
• pâté
• uncooked or undercooked, ready-prepared meals
• raw eggs and foods containing them
• too much vitamin A. You do need some vitamin A, but too much means that levels could build up and harm an unborn baby.