Key Takeaways
- Prioritize nutrient-dense foods: vegetables, fruits, whole grains, and lean proteins.
- Key nutrients: Folate, Iron, Iodine, and Vitamin D are critical for fetal development.
- Hydration is essential; aim for adequate water intake daily.
- Food safety: Avoid high-risk foods like raw seafood and soft cheeses to prevent infections.
Pregnancy is a time of immense change and excitement, and nutrition plays a vital role in supporting both your health and your baby's development. Here are key recommendations for eating well during pregnancy.
High-Energy and Protein Foods
Protein is essential for the growth of your baby's tissues and organs. Incorporate foods like eggs, dairy, lean meats, poultry, fish, legumes, nuts, and seeds. If you are experiencing nausea, cold foods might be more tolerable than hot ones. If severe nausea persists, seek guidance from your doctor and dietitian.
Fruits and Vegetables
Aim for a variety of colourful fruits and vegetables daily to ensure a broad range of nutrients like potassium, fiber, and vitamins A and C. Fresh, frozen, and canned options count.
Dairy and Alternatives
Calcium is crucial for your baby's developing bones. Include 3 serves of dairy or calcium-fortified alternatives (like soy or almond milk) per day.
Lean Meats and Healthy Fats
Iron needs increase significantly during pregnancy. Consume lean red meat, chicken, fish, or plant-based iron sources (like lentils and spinach) with Vitamin C rich foods to aid absorption. Healthy fats from fish, avocado, nuts, and seeds support baby's brain development.
Fish and Omega-3s
Include 2-3 portions of low-mercury fish per week (e.g., salmon, sardines, trout) for essential omega-3 fatty acids. Avoid high-mercury fish like shark, swordfish, and flake.
Wholegrains
Choose wholegrain breads, cereals, oats, pasta, and rice for sustained energy and fiber to help manage appetite and prevent constipation.
Food Safety
Be mindful of food safety to avoid listeria. Avoid soft cheeses (brie, camembert), cold cured meats, raw seafood, and pre-prepared salads. Ensure all meat and eggs are cooked thoroughly.
If you have questions about your specific nutritional needs during pregnancy, please reach out to book a consultation.