Nutrition in pregnancy

Many women worry about eating the right foods in pregnancy, and whether they are eating too little (or too much) of each food group. For most of your pregnancy you will not need to vastly increase the number of calories you eat per day, you only really need to eat about 200 calories per day extra. However, it is more important during pregnancy that you eat a varied and balanced diet, including all of the major food groups and ensuring that you get plenty of the most important vitamins.

1 .Folic Acid

Pregnant women need extra folic acid; it helps in the development of the foetus and can help to prevent neural tube defects. You should aim to take a supplement of 400mcg per day from the time you start trying to conceive until you are 3 months pregnant. As well as taking a supplement you should try to include folic acid rich foods in your everyday diet, foods such as fortified breakfast cereals, green leafy vegetables and pulses are good foods for folic acid.

2. Vitamin C

 

Vitamin C is important as part of a normal healthy diet but during pregnancy it becomes more important for a number of reasons including its ability to aid in the absorption of iron by the body. Foods high in Vitamin C include citrus fruit and green leafy vegetables. You should aim to eat at least five portions of fruit and vegetables a day.

3. Fibre

 

It is a good idea to increase your intake of fibre rich foods during pregnancy as it can help to prevent problems such as haemorrhoids and constipation. Fibre rich foods include fruit and vegetables, wholemeal bread, cereal and wholemeal pasta. When you increase your fibre intake make sure to also increase your fluids at the same time as increasing fibre without increasing the amount of fluids you drink can have the opposite effect and actually make constipation worse.

4. Vitamin A

Too much vitamin A should be avoided during pregnancy. Pregnant women are advised to avoid foods such as liver and pate and avoid vitamin supplements that contain high amounts of vitamin A.

However, healthy amounts of vitamin A can be found in foods such as mango carrots and sweet potato.

5. Iron

 

Iron is very important during pregnancy. You will probably be tested for anaemia by your doctor or midwife and may find that you are asked to take an iron supplement.

Iron rich foods include, lean red meat, eggs, pulses, green leafy vegetables and wholegrain breads and cereals.

 

6. Vitamin D

 

Vitamin d is important in aiding the absorption of calcium and phosphorous. It is found in sunlight and in a limited number of foods such as eggs and milk. It is also found in most vitamin supplements.

7. Calcium

 

You need more calcium during your pregnancy, but your body also becomes far better at absorbing calcium while you are pregnant, and so a moderate increase in your calcium intake should be plenty.

* If you are in the UK you may be entitled to receive up to 7 free pints of milk a week ask your midwife for more details*