What to eat to support your pregnancy

A healthy diet is essential for long-term well-being, and it is especially important during pregnancy. To help support you during this time, I’ve created a guide on what to eat to ensure you're getting the right nutrients. Now is the perfect opportunity to focus on your dietary needs and seek support for a healthy pregnancy.

Maintaining the right balance of nutrients is essential for preventing complications, supporting your immune system, and establishing a healthy foundation for your pregnancy journey. If you already have a balanced diet, you may only need a slight adjustment to ensure that you and your baby are receiving the necessary nutrients during this important time. A "great diet" refers to a varied selection of foods that increases your chances of obtaining the vital nutrients you need.

• Good sources of lean protein include meat, fish, chickpeas, lentils, and beans. Proteins are the building blocks of life and are essential for the development of your baby’s organs, muscles, and tissues. In addition to being high in protein, beans, lentils, and chickpeas are also rich in fibre, iron, and folate, which support overall maternal health.

• Incorporating a variety of colourful vegetables into your diet is essential for your health. These vibrant colours are packed with important phytonutrients - plant chemicals that support your immune system, aid digestion, and contribute to overall well-being. 
  

Make sure to include leafy greens such as spinach, kale, and Swiss chard, which are rich in folate, iron, and calcium. Berries are also a great addition, as they provide antioxidants and essential vitamins. Additionally, citrus fruits are high in vitamin C, which helps with iron absorption and enhances immune function.

• Whole grains are a powerhouse of nutrients that offer complex carbohydrates, fiber, and various vitamins and minerals. They help fill you up and sustain energy levels. Great sources include quinoa, brown rice, and oats.
  

• Healthy fats play a crucial role in a baby’s development, particularly for cognitive function and eye health, while also serving as a good source of energy for you during pregnancy. Be sure to include avocados, nuts, seeds, and olive oil on your shopping list. Among these, omega-3 fats, often referred to as "queen" fats, are especially beneficial and can be found in oily fish, chia seeds, flaxseeds, and walnuts. Additionally, include pasteurised milk products such as yoghurt, cream, and ice cream, as well as hard and semi-hard cheeses like cheddar, Gruyère, Parmesan, and Edam, whether pasteurised or unpasteurised.

If you’re experiencing morning sickness, it can be tricky to stay focused on nutrition but keep hydrated, eat bland foods and prioritise protein for energy, and your body will always thank you for vegetables! 

Book a free mini consultation to discover how you can get started today to nourish your body through pregnancy. https://calendly.com/eatwell22/discovery-call 

The information provided is purely for educational purposes and is not intended to diagnose, treat or replace the advice of a medical professional. Please speak to your GP if you have concerns about your health