Whether you're already pregnant or thinking about trying for a baby, it's essential to know that your dietary requirements will change while you're pregnant compared to other times of your life.
Although the thought of having a new addition to your family is an exciting time, it also pays to make sure you're aware of what you should and shouldn't indulge in once you are expecting and how much you should be eating of everything to maintain a healthy weight.
How To Get The Best Pregnancy Nutrition
For better or worse, the fact is that pregnancy can feel a little limiting when it comes to what foods you can or shouldn't eat. A more restricted diet may also be encountered when breastfeeding.
Often, the foods that pregnant women are recommended not to eat may be off-limits for several reasons, including:
- There may be a listeria risk;
- There could be a chance that food could give you toxoplasmosis; or
- Enough studies haven't been conducted to know whether a particular food can adversely affect a foetus.
Although the below is not a comprehensive list, these are some of the most common foods that the NHS recommends that pregnant women either avoid or approach with some caution when eating:
Cheese
Not all cheese is off limits (thankfully!), but there are some that you should probably say no to when they next appear on a cheeseboard.
Pasteurised soft cheeses, such as mozzarella, feta, and halloumi, are considered safe for pregnant women to eat, as are hard cheeses (pasteurised or unpasteurised), such as cheddar and parmesan.
However, soft cheeses with white rinds, like brie or pale blue cheeses, like gorgonzola, should not be eaten cold.
Alcohol
Unfortunately, to be safe, it's recommended that pregnant women don't have any alcohol while pregnant. Ultimately, any break from alcohol is only for the short-term, and the reward at the end is a little bundle of joy, which often gives mums-to-be the motivation they need to steer clear of alcohol and to continue eating healthy, balanced meals.
If you are struggling to cut down on alcohol, it may be best to speak to an organisation that can help or reach out to your pregnancy healthcare provider for tips on how to cut out alcohol.
Fish and meat
Fish doesn't have to be cut out entirely, but some fish should be reduced or removed from your diet while pregnant. For example, the NHS recommends avoiding eating shark, swordfish, and marlin when pregnant or trying to conceive. However, not all fish is terrible for pregnancy, and some can be a good source of omega-3 fatty acids for your growing baby.
Equally, when it comes to meat, protein is fantastic for a growing foetus but try to make sure that cuts of meat are thoroughly cooked before eating them, as raw or undercooked meat may carry a risk of toxoplasmosis.
The team at Flo Health explains why uncooked meats should be left off the plate while pregnant. They explain that parasitic infection is more likely, especially when we consider uncooked fish. If you’re going to eat poultry, beef, pork, lamb, or ground meat, you have to be absolutely positive they’re cooked thoroughly before consuming.
It's also worth noting that the above list is not comprehensive regarding getting the best nutrition during pregnancy, as there are other considerations to consider, such as limiting your caffeine intake.
Ultimately, any of your favourite foods you must say goodbye to when pregnant, whether pâté or rare steak, will only be off your plate for a short time.
If you are struggling with what to eat now you are pregnant or would like some suggestions about which foods to avoid or which non-alcoholic drinks and mocktails are great during pregnancy, feel free to reach out to a nutritionist near me at Superprof for some personalised tips and ideas.
Nutritional And Energy Requirements For a Pregnant Woman
There can be a lot of false information on the internet about what a woman should or shouldn't eat while she is pregnant and how much she should eat to maintain a healthy pregnancy.
You'll even hear some misinformation passed down between friends and family, so it's worth being vigilant and checking with a healthcare professional about what you need to eat when pregnant and what you should eat during each trimester.
There are a few critical pieces of information when it comes to pregnancy diet and nutrition that can be beneficial to know:
Try And Take A Pregnancy Vitamin
If you're planning on conceiving, it's a great idea to start taking a prenatal vitamin before you try so that you have plenty of nutrients in your body that can help a baby grow.
A pregnancy supplement can either contain a range of different vitamins, or you might prefer to have a specific vitamin, such as one for folic acid or vitamin D. It can be challenging to find particular vitamins, such as folate and iodine, in everyday foods that we eat, so prenatal vitamins can be a great way to help achieve your daily allowances.
Ideally, there are suggestions that you should start taking a prenatal vitamin, or at least a folic acid supplement, every day while trying to get pregnant, which should help give your baby excellent access to the vitamins she needs as she grows in your womb.
If you've only just found out you're pregnant, it's never too late to start taking a multivitamin for your baby. Such multivitamins can help reduce the risk of a foetus developing problems such as neural tube defects, so it is in your best interest to take a supplement as soon as possible.
How women react to multivitamins varies from woman to woman – some find it easier to take one during their first meal of the day, while others prefer to have theirs with dinner. It's a case of trial and error to see what works for you!
Should learning how to cook be considered education?
You Don't Need To Eat For Two!
This is perhaps the most oft-quoted myth of them all regarding pregnancy! While you may have a little human growing inside you (or maybe two or three!), there is no basis for the idea that you must double your calorie intake because you are suddenly pregnant.
According to the NHS, you should only aim to consume around an additional 200 calories per day during the final three months of your pregnancy. There should be no other extra calories required during the first six months.
Although you will put on weight while pregnant and may weel hungrier once any morning sickness has passed, remember that you don't need to double your calorie count. If you do this, it will ultimately make it more challenging to lose weight once the baby has arrived, and depending on how you get those extra calories, it may lead to other pregnancy complications.
Of course, if isupposeyou're ever in doubt about what you should eat when pregnant, In that case, it's best to consult with a qualified medical professional, such as your midwife or obstetrician, as they will have the latest information on pregnancy nutrition and medical guidelines about which foods are safe and which to avoid.
Seeing a health professional can be essential if you are under or overweight before falling pregnant, as this may influence how much weight you should put on throughout your pregnancy. Equally, if you're at high risk of gestational diabetes, a trip to your healthcare provider will be in order.
If you're already aware of what you should be eating but perhaps want to try and increase the amount of nutritious food you're consuming as your baby grows. It may be worth reaching out to a nutritionist who can help with a variety of things, including:
- Suggesting delicious meal plans week to week;
- Recommend snacks that should help curb your hunger or craving without being high in unhealthy fats or sugars; or
- They teach you the healthiest food preparation methods, such as steaming or boiling.
Superprof has several nutritionists that could help you along your pregnancy journey. So if you are worried about your food intake, how many meals you should be eating, or the balance of your diet while pregnant, there's no need to panic. Enter your postcode to find a nutritionist who can help in person or remotely – the choice is up to you!
Read about eating healthy as you grow older.
Work out how to read food labels properly.
Find out about the various diet plans you can choose.
Enjoyed this article? Leave a rating!
Loading...
