There are many, many books published on healthy eating during pregnancy. So all I shall do here is make some suggestions and by no means give a comprehensive account.

The little baby in your belly does not need as much food as a grown adult, so eating for two will only put extra weight on you that will need to be lost after birth. It is very healthy and normal to put some extra body weight on during pregnancy as this will add to the food and nutrition you’ll be able to give in breast feeding. The best thing to do is eat in moderation and as healthily as possible. When choosing what to eat, think to yourself “if my baby were in my arms right now, would I expect them to eat that and be healthy?”

Food cravings tend to be your body’s way of telling you you’re not eating correctly and you need particular nutrients. Pay attention to these signs and adjust your diet accordingly. For instance, craving chocolate may mean you’re iron deficient, but to eat a lot of chocolate would not be healthy for you and baby.

Calcium is an essential nutrient needed during pregnancy. If you’re concerned about your calcium levels try and top up naturally with broccoli and chickpeas. Both of these are high in calcium and do not contain phosphorus. Phosphorus is found in dairy products and requires calcium to be digested by the body; kind of goes against the reason you’re eating it in the first place! It has also been found that calcium can reduce the risk of eclampsia, so eat healthy foods rich in calcium rather than supplements as you don’t really know what the other ingredients in the supplements are. Try and stay away from soy as this is one of the most genetically engineered foods on the market. If you eat fish, then try some salmon or sardines, both with bones.

Iron and Protein are both very important during pregnancy. Your blood will increase in volume and thickness by 40% while you’re growing your baby. This may mean that on an iron count you look as though you are anemic when in fact this may not be the case. Rather than taking iron through injections or tablets try increasing your iron intake through foods such as cooked spinach (broccoli will help the iron to be absorbed) and pumpkin seeds. There are many iron rich foods you can eat.

Protein is essential for the healthy development of you and your baby. If you don’t want to be eating steaks during this time, try eating lentils (they’re really yummy, especially in curry’s and soups). Lentils actually have a higher level and quality of protein than steak, they’re cheaper and they have no health risks. They are also a good source of iron and fiber.

Fats and Omega Oils are hot subjects at the moment in general nutrition and especially in pregnancy. There are ‘happy’ fats and ‘other’ fats. Eating fats that have been tampered with such as hydrogenated oils (oils that are cooked at a high temperature) will create a solid fatty layer around your cells, rather than a fatty membrane that allows information and nutrients through. Having solid fatty cells will slow you down mentally and emotionally. Eating hydrogenated oils has been linked with causing depression and ME. Your growing baby needs healthy cells and needs the right kinds of fats to produce good functioning and brain growth. Read the labels of the food you buy; you’ll be surprised how many foods will contain hydrogenated fats.

By eating hydrogenated fats you will also put on unnecessary weight as the hard fatty layer around your cells will prevent good fats from being taken up. This means fatty deposits being left around your body. It is very good for you to have a balance of ‘good’ fats such as butter (not margarine), milk, avocado’s, nuts and cheese. Anything that claims to be ‘low fat’ will usually contain hydrogenated oils and will cause you weight gain and health problems rather than weight loss and joy. Eating happy fats as part of a balanced diet will help you to stay emotionally stable as your hormones fluctuate during pregnancy and once your baby is born.

During labour it is unlikely that you will be hungry. So long as you’re relaxing you shouldn’t need to eat anything. If you do happen to find yourself very hungry do eat so as to reduce your adrenalin levels (hunger releases adrenalin). Wheat and sugar have both been linked to birthing stress according to Dr Gowri Motha. Wheat often makes your body bloated and retains water, even if you don’t always feel the effects. Trying to push a baby through a puffy cervix isn’t much fun, so for the last 4 weeks (from 36 weeks) try and stay away from wheat products such as pasta, breads and cakes. There are many alternatives in the supermarkets these days. Eating brown rice is a great way to supplement pasta and will greatly help your digestive system. Sugar apparently lowers your pain threshold, so likewise, from 36 weeks onwards try and stay away from sugar such as biscuits, ready made foods, soft drinks etc.

And one last tip… If you have changed your diet from your normal routine during pregnancy, try not to change it back until you have finished breast feeding. Your breast milk will taste different to your baby if you change the way you eat and he/she may not recognise it.

Bon appettite!