Healthy Eating During Pregnancy


While healthy eating is important for us all… it is of extra importance when growing your new little baby or indeed…. babies!!

Some research actually shows that eating the right foods during pregnancy can help shape your babies good health in later life. This is a topic that may arise at any antenatal classes you attend.

What are the right foods?

Your diet should be varied, low in sugar, salt and fats and ideally high in fruit, veg, whole grains and calcium.

A simple way to stay on track is to let ‘The Food Pyramid’ guide you, whilst being mindful to include essential nutrients for pregnancy such as

  • Folic Acid,
  • Iron and Vitamin C,
  • Calcium and Vitamin D,
  • Omega-3 fatty acids and
  • Iodine.

Folic Acid should be taken as a supplement from pre-conception right up until you are at least 12 weeks pregnant. You can improve your iron levels by eating foods high in iron such as meat, fish and leafy green veg… being mindful that without Vitamin C the iron cannot be absorbed-this is partly why we eat plenty fruit and veg with our meals.

Three portions of calcium a day!

Three portions of calcium a day are necessary for healthy bones and teeth… and five portions of you’re expecting twins! Omega-3s and Iodine are important for your little ones brain development. Omega-3’s can be found in our oily fish (one portion a week is plenty), and Iodine can be found in fish and dairy.

Vegetarian or Vegan?

Its also important to note that eating a vegetarian or vegan diet might make it difficult to get enough iron, iodine, vitamin D and B12. In this instance taking a complete vitamin and mineral supplement might be a good idea to ensure you have your full quota each day.