Pregnancy
If you are thinking about having a baby, there is much that you can do to get yourself into peak condition for your future baby. Ideally give yourself at least 3 months to work on this. This will boost fertility, and encourages a healthier pregnancy, delivery and baby. Not only this, but a good pre-conception plan may also help to determine your
...Read more child’s health in adult life. See our section on fertility for more information about Pre-conception care.
It is very important to eat as well as you can from the moment you discover you’re pregnant. The amount of food you eat doesn’t need to increase though the need for essential nutrients increases dramatically! You’ll need a good supply of B vitamins, Vitamin D, Vitamin E, magnesium, selenium, zinc and essential fatty acids (EFA’s).
Disclaimer
If you are pregnant or are suffering from any medical conditions or health problems, it is recommended that you consult a medical professional before following any of the advice suggested here.
Dietary & Lifestyle Factors once Pregnant:
• Ensure adequate protein to support the growth of your baby. Make sure and have a protein component with every meal. Healthy sources of protein include legumes, fish, dairy, nuts & seeds (unsalted & unroasted), whole grains (such as Quinoa) and lean meat
• Make sure you eat plenty of EFA’s from oily fish, nuts and seeds. These are crucial for brain, eye and central nervous system development in the growing baby, especially in the last trimester of pregnancy.
• Avoid large fish such as shark, swordfish and marlin and limit tuna to 2 times per week. Enjoy sardines, salmon (wild or organic, not farmed), herring, mackerel and anchovies
• Do not use cod-liver oil supplements or consume liver (due to their high level of Vitamin A, which can be toxic to your baby in large doses)
• Eat plenty of fresh fruits and vegetables and whole grains. Choose a wide variety of colours, aiming for 8-12 servings per day
• Eat organic whenever possible
• Thoroughly wash any fruits or vegetables to remove any pesticide and herbicide residues or other toxic substances
• Avoid all refined and processed food. They are ‘empty’ foods that do not supply optimum nutrition
• Reduce or eliminate coffee/tea/caffeine. Caffeine can increase the risk of miscarriage so limit your intake to only one cup of coffee or tea per day.
• Ideally eliminate alcohol completely as it may harm your baby’s development
• Drink around 1.5 - 2 litres of pure, filtered water a day
• Reduce your environmental toxins and switch to natural body care and natural cleaning products.
• Keep plants in your house as they absorb toxins from the environment
• Keep active and fit! Moderate exercise such as 30 minutes of brisk walking or swimming a day can prevent problems such as excessive weight gain, poor posture, back pain and poor body image. Consult your doctor before you begin any exercise programme
• Find a yoga class for pregnant women – a beautiful way to de-stress, stretch and balance your changing body whilst connecting with other pregnant women
Treatment & Support:
• Make sure you take a good quality Pre-Natal/Antenatal Multivitamin & Mineral which will provide a good ‘foundation’ of nutrients (Ideally this should be taken at least 3 months prior to conception). This will provide folic acid and the other B vitamins, vitamin C, calcium and iron. Continue this after the baby is born especially if breast-feeding
• Eat lots of magnesium-rich foods
• Calcium is needed for baby’s teeth, bones and nervous system
• Increase your ‘good’ fat intake, your essential fatty acids as they play a crucial role in the development of a healthy baby. There is an increased need for EFA’s during pregnancy especially DHA and EPA
• Your need for iron massively increases during pregnancy due to the large increase in blood volume. Your iron levels should be monitored and you may need supplementation
• Consume a good green superfood such as chlorella or blue green algae
• Make sure and have a high potency probiotic daily
Once pregnant, the Nutricentre Nutritionists may be able to help you with most health issues you may have. We will be able to recommend the most appropriate supplements for you throughout the pregnancy.
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