![\"Nutrition](\"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2015\/01\/Plant-Based-Foods.jpg?ssl=1\")
<\/a><\/p>\nEating for 2?<\/span> You will need the equivalent of an extra slice of toast and a banana in the last trimester of pregnancy, but that is about all. The best thing is to eat according to appetite, sticking to healthy, nutritious foods. It is also good to not deprive yourself, so the odd treat is still allowed! I used to have a soft spot for Crunchie’s when pregnant \ud83d\ude09<\/p>\n Key nutrients to focus on are:<\/span> Iron \u2013 eat plenty of iron rich foods. Good sources are red meat, green leafy veggies, dried fruit, beans and pulses, nuts, seeds and fortified breakfast cereals. Try a lentil bolognaise with plenty of green veggies or make some hummus with chickpeas and tahini.<\/p>\n Calcium \u2013 include good sources of this 3-4 times a day (yoghurt, milk, ovaltine, ready brek, dried fruit, rice pudding, custard, sesame seeds, gree leafy vegetables, fish with small bones). Why not make a smoothie with fresh fruit and yoghurt. Plan to Eat:<\/span> Diet in pregnancy is key. What you eat in that time will influence the growth and development of baby not …<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_eb_attr":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[3,259,1,601],"tags":[746,16,750,748,749,268,175,153,744,453,223,747],"class_list":["post-1438","post","type-post","status-publish","format-standard","hentry","category-antenatal","category-bump-to-birth","category-uncategorized","category-nutrition","tag-antenatal-nutrition","tag-antenatal-pilates","tag-best-foods-to-eat-in-pregnancy","tag-calcium-in-pregnancy","tag-how-eating-affects-baby","tag-iron-in-pregnancy","tag-pilates-hampshire","tag-pilates-southampton","tag-prenatal-nutrition","tag-prenatal-pilates","tag-priya-tew","tag-what-to-eat-in-pregnancy"],"aioseo_notices":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p3FIsx-nc","jetpack_sharing_enabled":true,"jetpack_likes_enabled":true,"jetpack-related-posts":[{"id":1123,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=1123","url_meta":{"origin":1438,"position":0},"title":"Postnatal Hair Loss, how to look after those locks.","author":"Priya Tew","date":"14 November, 2013","format":false,"excerpt":"One of the lovely side effects I had during pregnancy was to have thicker, faster growing hair. 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\nA myth, sadly! You actually don’t need to eat as much extra as you may think when pregnanct. Many people I meet use pregnancy as a chance to over indulge. It’s almost a green light for chocolate and biscuits. However the body actually adapts in pregnancy by either absorbing more from food or by decreasing the amount of nutrients lost. It\u2019s a very clever system, which means you don’t need to be eating much more at all when pregnant. For example non-haem iron (from plant sources) is absorbed better and less iron is lost as menstruation does not occur in pregnancy. For some nutrients such as calcium the increased amount needed for the baby is met extra calcium being released from the mum\u2019s bones.<\/p>\n
\nFolate \u2013 extra 400\u00b5g per day for first 12 weeks of pregnancy and during conception.
\nVitamin D \u2013 10\u00b5g per day throughout pregnancy
\nVitamin C \u2013 extra 10\u00b5g\/day in last trimester
\nVitamin A \u2013 caution, 100\u00b5g\/day only, some vitamin supplements will be unsuitable in pregnancy as they contain too much Vitamin A.<\/p>\n
\nOmega 3\u2019s \u2013 eat 1 x 140g portion of oily fish per week \u2013 salmon, fresh tuna, haddock, trout, mackerel, pilchards, kippers and sardines. You could make a fish pate or try sardines in tomato sauce on a baked potato.<\/p>\n
\nAt least 5 portions of fruit and vegetables per day
\nStarchy carbohydrates at each meal \u2013 focus on wholegrains
\nIron rich foods each day
\n3-4 calcium foods a day (yoghurt, milk, cheese, rice pudding, custard, sesame seeds, green leafy veggies, ready brek)
\nOily fish once a week
\nLean protein daily<\/p>\n