Eating Healthy for two- The do’s and don’ts of your Pregnancy diet

Did you know that dietitians are now saying that during the later stages of pregnancy, your baby can  ‘taste’ the foods you eat through the amniotic fluid.  Treating your baby to a variety of healthy fruits and vegetables in the womb, will increase the chance that your baby will recognize and accept those flavours later on.  Eating healthy for two can seem to be a complicated matter. There are foods to avoid and foods to enjoy. Some people encourage you to eat more while others frighten you with words like ‘obese’ and plain old ‘fat’. A good diet for a healthy pregnancy is mainly common sense.  If you ate healthy before getting pregnant then there is little change required. If your diet was full of ready meals, takeaways and sugar rushes, then you have the incentive to change.

What not to Eat!

Some foods should be avoided when you’re pregnant. These include raw seafood, unpasteurized milk, cheese and soft cheese like Brie or Camembert. Avoid pate and raw or undercooked meat and poultry. Try not to be tempted by hot deli meals, hotdogs etc as they have a small risk of passing bacteria and parasites. Undercooked eggs should be avoided. Likewise, liver and liver products.

What to Eat!

Everything else! As you can imagine, this leaves a lot of good things to eat. It is worth noting that for the first six months of pregnancy you do not need any extra calories for a growing baby! In the last three months you only need 200 extra calories a day. This is the equivalent of a toasted pitta bread and two tablespoons of hummus or a couple of oatcakes and avocado!!  Fruit and veg, protein and low fat dairy are the obvious menu options as you give the tiny person and yourself the most nutritious meals available.

Don’t feel like eating? 
 

If you suffer from nausea or heartburn, you may find it easier to eat a little often rather than large meals at designated times. Bland starchy food, such as crackers or toast may be the short term solution. Reduce caffeine and throw alcohol to the bin for the duration.

Treats during pregnancy:  You are not being punished and don’t need to give up all your favourite foods. High salt and sugar snacks can still be enjoyed in moderation. But don’t feel too guilty if you succumb to temptation and the bowl of crisps or gallon of ice cream disappears in one sitting!  Eat well and have a happy healthy pregnancy