Pregnancy can be a time when many women focus their minds on what they are eating. While the basic principles of eating well are similar to those before pregnancy, there are some additional things to remember.

What are the general principles of good nutrition during pregnancy?

• • Have a diet rich in fruit and vegetables
  • Swap refined carbohydrates for whole-grain carbohydrates and aim to eat 30g of fibre per day.
  • Eat 2 portions of protein per day such as lean meat or fish, eggs, lentils, pulses, beans, and tofu etc which are also an important source of iron.
  • Eat 3 portions of calcium-rich food per day such as dairy products, or tinned fish where you eat the bones, tahini, broccoli, tofu, almonds and dried fruit
  • Drink plenty of fluid (approximately 8 glasses), which is especially important in pregnancy as your blood supply increases. If you are exercising or being sick, you will need to drink more.
  • Nuts if you are not allergic.
  • Dairy products, fish and fortified plant based milks that are rich in iodine (https://healthyeatingdr.com/2020/01/06/plant-based-milks/).

 

What supplements should be taken during pregnancy?

• • Folic acid:
    • As soon as you stop contraception, or find out you are pregnant, take a supplement of 400 micrograms (mcg) per day of folic acid. This can help prevent your baby from developing neural tube defects (NTD). If you have diabetes, or epilepsy or a previous pregnancy with NTD, then you will need to take 5 milligrams (mg) per day.
  • Vitamin D:
    • Vitamin D is produced in your body using sunlight, and most people do not get enough without supplementing. It’s recommended most people take a vitamin D supplement in the UK during autumn and winter. In pregnancy, it is recommended to take one regardless of the season. Vitamin D is needed for strong bones and teeth. Take a supplement of 10 micrograms (mcg) or 400IU of Vitamin D per day.

 

What should be minimised during pregnancy?

• Food high in salt or sugar or fat
• Soft cheeses such as brie, and unpasteurised dairy products can contain a bacteria called listeria.
• Raw or undercooked eggs and those that are not produced in the UK.
• Raw, undercooked or cured meat such as chorizo, salami and prosciutto.
• All types of Pâté, even vegetarian ones.
• Swordfish, shark and marlin and limit intake of tuna to no more than two fresh tuna steaks (280g cooked / 340g raw per steak) or 4 medium-sized cans per week to prevent you eating too much mercury contamination.
• Raw or lightly cooked wild fish and shellfish except those that have been frozen first.
• Vitamin A also called retinol or retinoic acid, some fish oil supplements, and any foods fortified (with added) vitamin A.
• The safest approach is if you think you could become pregnant, to avoid all alcohol.
• Limit the amount of caffeine you consume from coffee, tea, green tea, chocolate, sports drinks and cola to approximately 200mg per day

Looking for more high-quality lifestyle medicine education? Make sure to explore our free CME-accredited webinars and the latest series of our Nutritank podcast.

 

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References:

https://www.bda.uk.com/resource/pregnancy-diet.html

https://www.nutrition.org.uk/healthyliving/nutritionforpregnancy/nutrition-and-supplements-during-pregnancy.html

https://www.nhs.uk/conditions/pregnancy-and-baby/foods-to-avoid-pregnant/