Pregnancy Nutrition

Are you bombarded with advice on what to eat and what to avoid?

Undoubtedly, pregnancy is a good time to think about what you are eating. However the range of opinions and advice can be bewildering.  Raw and undercooked meat and fish and pate are a definitive no-no, but do all expectant French mums-to-be really give up Brie? What about alcohol? Does eating peanuts, actually help prevent nut allergies in children?  And what is the right amount of weight gain?

In the Uk, there are currently no official recommendations for appropriate weight gain during pregnancy.  The prevalence of maternal obesity is on the rise in the UK.

Eating healthily whilst pregnant is very important for your baby’s development and growth, but you don’t need to eat for 2.

  • Eat a variety of different foods every day to get the right balance of nutrients for your baby including plenty of fruit and veg, carbohydrates and some protein.
  • Take folic acid and vitamin D tablets and do not take any Vit A.
  • Avoid unpasteurized milk/yoghurt; most soft cheeses; pate; raw or partly cooked eggs; raw, rare or cured meats; any liver products; some fish; raw sushi and raw shellfish.
  • Cut back on caffeine and herbal teas.

Busting Myths

Eat for two:- FALSE sadly this is not true. In the UK the recommendations are an extra 200kcal in the third trimester only Of course this depends on your weight pre-pregnancy

Always give in to pregnancy cravings:- FALSE  It is usually ok to satisfy  food cravings as long as what you eat is safe and you don’t eat too much of it

It’s ok to drink some coffee while you are pregnant:- TRUE too much caffeine  (>300mg/day) can increase the risk of miscarriage and premature birth, careful to monitor different sources

Eating peanuts helps prevent nut allergy:- TRUE Government advice is that peanuts should be eaten as part of a healthy diet before and after conception unless herself is allergic to peanuts

If women have not exercised routinely before they conceive, recommendations are that they should begin with no more than 3x15mins  a week increasing gradually to daily 30mins sessions for the duration of the pregnancy.
(Info taken from Fitpro)

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