Jean Sullivan dietitian
Eating a healthy diet while you are pregnant is vital to help your baby to develop and grow, and will keep you fit and well. Healthy eating for pregnancy is the same as healthy eating for everyone else and you do not need to go on a special diet. There is no need to eat for two, even if you are expecting twins! What is important is that you eat a variety of different foods every day to get the right amount of all nutrients for you and your baby.
Ilkley-based registered dietitian and mum-of-2 Jean Sullivan shares exclusively with MoorMums her top tips for healthy eating in pregnancy.
What foods should I choose?
- Starchy foods (carbohydrates)
These foods give you energy, are an important source of vitamins and fibre, and are satisfying without containing too many calories. They include bread, potatoes, breakfast cereals, rice, pasta, noodles, oats, and sweet potatoes. These foods should be the main part of every meal. Eat wholemeal instead of processed (white) varieties when you can to prevent constipation.
- Fruit and vegetables
Eat plenty of fruit and vegetables because these provide vitamins and minerals, as well as fibre, which helps digestion. Eat at least five portions of fruit and vegetables a day – these can be fresh, frozen, canned, dried or juiced. Always wash them carefully.
- Protein
Sources of protein include meat, fish, poultry, eggs, beans, pulses, nuts, quorn and tofu. Include foods from this group twice a day. Choose lean meat, remove the skin from poultry, and cook it using only a little fat. Make sure eggs, poultry, pork, burgers and sausages are cooked all the way through. Try to eat two portions of fish a week, one of which should be oily fish such as sardines or mackerel.
- Dairy products
Dairy foods such as milk, cheese, fromage frais and yoghurt are important because they contain calcium and other nutrients that your baby needs. Choose low-fat varieties wherever possible, unless you are underweight. Aim for three portions a day. One portion is provided by 180ml (1/3 pint) milk, 150g yoghurt, 25g cheese
- Foods high in fat and/or sugar
Keep foods from this food group such as cakes, chocolate, sugary fizzy drinks, crisps to a minimum to prevent gaining too much weight during your pregnancy.
Are there foods I should avoid?
There are some foods you should avoid while you are pregnant as they may make you ill or harm your baby:
- Mould-ripened soft cheeses (such as Brie or Camembert) and blue-veined cheeses (such as Danish Blue or Gorgonzola). These cheeses can contain listeria, a type of bacteria that could harm your unborn baby.
- Unpasteurised milk, including unpasteurised goat’s or sheep’s milk and any foods made from them, for example some soft cheeses.
- Raw or partially cooked eggs. Avoid foods that contain raw and undercooked eggs, such as homemade mayonnaise. Avoiding these reduces the risk of salmonella.
- Raw or undercooked meat.
- Swordfish, shark and marlin. Don’t eat more than two portions (weighing about 140g cooked or 170g raw) of oily fish a week, including fresh tuna, and don’t eat more than four medium cans of tuna (with a drained weight of 140g) a week. These fish contain mercury, which may harm your baby’s nervous system.
- Raw shellfish.
- Liver and liver products, as they contain large amounts of vitamin A, which can harm your baby.
- All types of pâté, including vegetable, because they can contain listeria.
- Undercooked ready meals. Make sure that you heat ready meals until they are steaming hot all the way through.
- Supplements containing vitamin A, including fish liver oil, as large amounts of vitamin A can harm your baby.
- Limit caffeine intake to no more than 200mg a day (about two instant coffees or three teas). Remember that cola drinks and chocolate, particularly dark chocolate, also contain caffeine. Caffeine can result in babies having a low birth weight and can also cause miscarriage.
- Alcohol. This should be avoided in pregnancy. If you do have a drink, limit it to just one or two units a week.
Are there other foods I need to know about?
Peanuts
Research shows there is no clear evidence that eating peanuts during pregnancy affects the chances of a baby developing a peanut allergy, so it’s fine for your to include peanuts as part of a healthy balanced diet as long as you are not allergic to them yourself or you have been advised not to by a health professional for any reason.
Should I take folic acid?
It is very important to take folic acid to help prevent neural tube defects. A 400mcg supplement should be taken daily when trying to conceive and up to the 12th week of pregnancy. You should also try to eat a folate rich diet (green vegetables, fortified bread and cereals).
Should I take vitamin D supplements?
You need vitamin D to keep your bones healthy and to provide your baby with enough vitamin D for the first few months of its life. You should take a supplement of 10 micrograms of vitamin D each day. A lack of vitamin D can cause children’s bones to soften and can lead to rickets (a disease that affects bone development in children).
What should I eat if I suffer from iron deficiency anaemia?
If you are short of iron, you will probably feel very tired. Lean meat, green leafy vegetables, dried fruit and nuts are all good sources of iron. Many breakfast cereals also have iron added. Vitamin C will help to absorb iron from your food e.g. drinking orange juice with an iron-rich meal. If the iron levels in your blood become low, your GP or midwife will advise you to take iron supplements.
How can I stop feeling sick?
Eat little and often during the day choosing mainly starchy foods such as toast and crackers. Drink fluids little and often throughout the day to prevent dehydration. Cold, plain, non-fatty foods are often better tolerated. Feelings of sickness usually subside by 16 – 20 weeks.
How much weight should I gain over the whole pregnancy?
If you started your pregnancy at a normal weight for your height you should gain about two stone (12kg). If you started your pregnancy being overweight, you should gain about one stone (6kg), and if underweight at the start of your pregnancy you should gain about three stone (19kg). You should not try to lose weight while you are pregnant, but it is also important you do not gain too much weight.
Finally, enjoy your pregnancy! Eating healthily during pregnancy will keep you in good health and will also give your baby the best possible start in life.
More information
For further advice please contact jean: jean@jeansullivan-dietitian.co.uk or visit her website www.jeansullivan-dietitian.co.uk
