Nutrition in Pregnancy: What to Eat.

Diet in pregnancy is key. What you eat in that time will influence the growth and development of baby not only whilst it is in your womb but for the rest of it’s life. It is therefore a pretty big responsibilty to eat well isn’t it. Research shows us the risk of chronic diseases can be influenced this early on by the mum’s diet – we are talking type 2 diabetes, obesity and some inflammatory diseases, so it’s pretty important stuff. Your baby’s tastes can also be influenced by what you are eating, which makes sense seeing as they are getting their nutrition from you. Here are some top tips on how to ensure your diet is well balanced and keeps both mum and baby in tip top condition.

Nutrition in Pregnancy -What to Eat.

Eating for 2?
A 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’s 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’s bones.

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 😉

Key nutrients to focus on are:
Folate – extra 400µg per day for first 12 weeks of pregnancy and during conception.
Vitamin D – 10µg per day throughout pregnancy
Vitamin C – extra 10µg/day in last trimester
Vitamin A – caution, 100µg/day only, some vitamin supplements will be unsuitable in pregnancy as they contain too much Vitamin A.

Iron – 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.

Calcium – 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.
Omega 3’s – eat 1 x 140g portion of oily fish per week – 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.

Plan to Eat:
At least 5 portions of fruit and vegetables per day
Starchy carbohydrates at each meal – focus on wholegrains
Iron rich foods each day
3-4 calcium foods a day (yoghurt, milk, cheese, rice pudding, custard, sesame seeds, green leafy veggies, ready brek)
Oily fish once a week
Lean protein daily

Come discuss Pre/Postnatal Nutrition on #PPNchat Tues 13th Jan 10am.

Every month myself and the lovely Claire Mockridge host #ppnchat. This is an hours twitter chat for anyone working in the pre/post natal field. Not just pilates instructors but massage therapists, doula’s, personal trainers, chirpractors, osteopaths, yoga teachers, antenatal class teachers, midiwfes, physios, nutrition experts… and this is not an exhaustive list of course.

It can be pretty lonely working in this field as there aren’t that many who specilise in this area, so if that is you or someone you know then come along and join in the fun on TUESDAY 13th JANUARY 2015 at 10am.

We are there to network, , swap ideas, share knowledge, learn from each other and each month we discuss a topic.

This month it is NUTRITION. You may or may not know that  I am also a dietitian, so I’m well equipped to share some tips on this subject. Here are the questions we shall be covering (but feel free to add your own in the chat).

Health Meal, Words Image


1. What are the main areas of confusion for pre/postnatal nutrition?

2. The foods should be avoided in pregnancy?

3. What are the key nutrients that need a special focus on when pregnant/postnatally?

4. Does the body need extra when breastfeeding? If so how can this be provided?

5. Share some healthy snacks and recipes for new mums and mums to be.



  1. Every tweet you send must contain the hashtag #ppnchat (otherwise you’ll be just talking to yoursel
  2. When answering a question, please include ‘A1′ at the beginning, followed by your answer: eg A1 Yes, I test all of my postnatal clients for abdominal separation when they come along to my fitness and Pilates classes #ppnchat
  3. Tweets must be fewer than 140 characters, so keep things short and keep chatting.
  4. Twitter’s tagline is ‘Join the Conversation’, so please don’t be shy!

If you can’t make the #ppnchat  don’t worry – just search the #ppnchat hashtag when you’re next online and connect with those who took part afterwards. We will also upload a summary of it all after the event.

Please help spread the word about #ppnchat on TwitterFacebookInstagram,  Pinterest or via your mailing list.

See you on the 13th at 10am.

Make sure you have a healthy brekkie 😉