Healthy Eating During Pregnancy

A healthy lifestyle before, during and after pregnancy is so important and beneficial for both you and your baby. This means, eating a balanced diet, with a wide variety of foods to help you take in all the nutrients you and your baby need as well as partaking in regular daily exercise. Both will help you gain the healthy amount of weight for you, based on your starting BMI.

- Dietitian, Orla Walsh

Important Nutrients

Folic acid

Folic acid is a B vitamin that helps prevent neural tube defects in your growing baby. It is found in lots of foods like; spinach, citrus fruits and fortified foods like bread and milk. But in order to ensure women get enough folic acid, a supplement is required. It is recommended that a folic acid supplement should be taken from 3 months before you get pregnant till 12 weeks into pregnancy. The normal dose is 400µg daily or some people need 5mg so talk to your GP.

Vitamin D and Calcium

In order for your body to absorb the calcium it needs to build your babies bones, it needs a regular supply of vitamin D. Calcium is integral for healthy bones and teeth as well as many other processes in the body including muscle contraction and nerve function. Vitamin D is linked to many conditions and disease such as the prevention of autoimmune diseases and bodily processes such as optimising your babies muscle strength! So try to eats foods rich in calcium like; dairy products, oily fish, tofu and green vegetables. Vitamin D is found in only a few foods, oily fish being the best source.

Iron

Your growing baby needs lots of red blood cells which are made from the mineral iron. Therefore your body needs a regular iron supply to make these in-demand cells for your baby. Anaemia, a low blood iron level, is common in pregnancy due to your baby’s demands and your growing blood supply. Anaemia is unpleasant as it can make you feel tired, result in shortness of breath, reduce your hunger and make you look pale. It is especially common around the 20 week mark when your iron supply is in high demand from your rapidly growing baby. During your pregnancy your iron levels need to be monitored by your doctor or midwife.