Top Tips for eating healthy food in pregnancy

Pregnancy is one of the most wonderful times in a woman's life - it is transformational, challenging and an adventurous time that warrants total care and dedication both emotionally and physically!

During pregnancy women want to avoid anxiety and stress, so offering sound and obtainable advice is key to assist women in making the right choices and knowing that they are eating well and therefore doing the best for their new baby.

Many women tend to compare and panic about bump sizes and weight gain during pregnancy with so many charts and statistics to meet, what is vital here is to keep reiterating that every woman is totally different from the next with a different partner, past and health history and heritage. What works for the goose may not work for the gander and it's essential that each woman sees herself as a unique and perfect woman on her own.

Some trial and error may be necessary as sometimes tastes and emotions vary and can change dramatically during each trimester!

Some women are lucky enough to have been prepared for, whereas some are not, but whichever yours may be you still have enough notice from now to do your best for both you and your baby.

Health and nutrition are major areas of concern during pre conception, pregnancy, birth and breastfeeding. Nutrition isn't just about eating well; it is about guaranteeing the best possible start for your child's life in the form of health, development and wellbeing for their life and future.

Most pregnant mothers become obsessed with what to eat and of course what not to eat. They become concerned with not wanting to put on too much weight and of course for first time pregnant mums those feelings can leave them totally out of control with what they are supposed to do.

Fear is a major factor also, but eating well and exercising can encourage greater self confidence, body confidence, total well being and therefore security both in themselves and their relationships, enabling women to cope much more positively - especially single mums.

Eating well during pregnancy allows for less unnecessary weight gain and therefore a healthier and happier pregnancy. Giving your body exactly what it needs follows through in many areas of your life and your babies. Positivity is enhanced through you feeling better about yourself and your ability to give your baby the very best start.

I want to offer the best 'general information' that is easy to understand and empowering enough to make sense to drive a mother to eat well for herself and her baby, during all stages and any stage of pregnancy, birth and to continue whilst breastfeeding.

Nature is a clever bunny and will always work in your favour! Sometimes cravings can be a way of making sure you get what you need, but generally supplementing and preparing well can avoid that from happening!

Being a mother starts at pregnancy if not before so gather gifts for your baby as early as you can by taking care of yourself with regular exercise and optimising what you eat.

TOP Pregnancy Tips!

• Eat more nutrients rather than more quantity!

• Value what you eat by making it as natural, organic, nutritious and energising as you can. Organic is the best choice, but if that's not possible buy fresh and local produce! Include raw foods in your meals. Eating some raw food can be the answer to optimising vitamins and mineral and total goodness from your food, thus enhancing your energy, vitality and fitness and of course your baby's growth and development.

• Some vitamins and goodness are destroyed through heating and cooking so eating some raw foods daily can really optimise on goodness all round! Easy ones are salads (especially in the summer), all green leafy salad leaves, apples, bananas, nuts and seeds (best soaked to optimise digestibility), tomatoes, carrots, cucumber (really great for your skin), peppers, celery, oranges, grapes, pears, kiwi, beetroot, olives.

• Constipation can be a problem throughout pregnancy so soak all nuts and seeds if you can and especially dried fruits! Apricots, prunes and figs can be helpful fibre to help movement but if they are too dry could make the problem worse! Soak them overnight and then eat them - notice the difference.

• Keep mobile - walking is the best exercise during pregnancy as is prenatal yoga and swimming. You are pregnant so it is not advisable to lose weight or TRAIN but keeping toned and energised through walking 30 minutes each day in natural daylight can keep movement and vitality levels up!

• Avoid empty calories that are stressful like cakes, chocolates, alcohol, fizzy drinks and pastries - this is the simple way to avoid piling on unnecessary and unwanted hard to remove pounds during pregnancy! Of course treat yourself if you fancy it and don't be miserable by not having what you like, but just know that the best way to avoid excessive weight gain and unnecessary stress to you and your baby is to eat more goodness rather than stress and sugary fat laden foods! One good way is to eat food that looks like food - e.g. fruits, vegetables, nuts and seeds, grains, organic meats and fish. Eat balanced meals rather than fast takeaway foods and confectionary. Avoid too much salt intake as this interferes with hydration i.e. crisps! These of course contain excessive salts and often flavours and sugars that are again stressful and non helpful to you and your baby! You can buy unsalted naked crisps now - go for them! ***Avoid caffeine rich foods also - these are over stimulating and dehydrating!

• WATER - Hydration is one of the most important factors during pregnancy. Water keeps constipation at bay and allows the body to transport and detoxify (as does walking and fresh air!). Build up and aim for 8 glasses per day (4 pints/2 litres). Always filter tap water or drink bottled water. Hydration will help to avoid stretch marks.

*** What Foods to Avoid

Pregnancy is such a precious time and one where the new mother really wants to take extra care of herself, her growing baby and their diet.

Of course it is important to eat what you like and fancy, but there are certain foods that really do need to be avoided during pregnancy.

The main foods to avoid during pregnancy are the groups that could cause Salmonella, listeria or toxoplasmosis. What you eat during pregnancy is so important; that making sure you do not eat these is a must!

Foods that could cause Salmonella include: Raw or Runny Eggs, Mayonnaise made with Raw Egg and Raw or Undercooked Meat. Salmonella Bacterium can cause food poisoning. It's a risk to both you and your baby as the food poisoning causes high temperature, vomiting, diarrhea and dehydration. This could potentially cause a miscarriage or preterm labor. Foods that could cause Listeria include: Liver and Liver pate, Unpasteurized Dairy Products(ripened soft cheeses like brie, camembert and blue veined cheeses), Unpasteurized Milk and Unheated Cooked foods. Make sure that reheating is thorough if you are eating ready meals! Listeriosis is a bacterium that causes a mild flu like illness in the mother. This could lead to a miscarriage or stillbirth.

Foods that could cause Toxoplasmosis include: Raw or undercooked Meat, Raw Cured Meats such as Parma Ham and Salami. Toxoplasmosis is caused by the toxoplasma parasite. It's usually symptomless apart from a mild flu like symptom. Toxoplasmosis can cause serious problems for your baby.

Caffeine and Alcohol also need to be watched and limited!

It is recommended (Food Standards Agency), that you stop drinking alcohol altogether. However, if you do continue then please limit it to only 1 or 2 units per week, and never get drunk (1 unit = half a pint of beer, lager or cider or a pub measure of spirit. A glass of wine measures approximately 2 units).

As for Caffeine, this also needs to be limited. As we know it is found in tea, coffee, chocolate, cola drinks and energy drinks, but it can also be found in cold and flu remedies! Excessive caffeine can result in a low birth weight baby or even a miscarriage.

Recommendation (FSA again), for caffeine daily is 300mg, and here is a guide for you to work it out:

• 1 Mug Instant & Brewed Coffee = 100mg each

• 1 Mug Tea = 75mg each Can Cola = 40 - 50mg each (plus sugar!)

• Energy Drink = 80 mg each (plus sugar)

• Plain Chocolate 50g bar = 50mg (milk chocolate is less) both contain SUGAR too!

Other Foods That Should Be Avoided include: shellfish, Peanuts (could increase the risk of your baby developing an allergy to nuts, especially if it is in your family) and Buffet foods (the reheating thing again!) Also eating too much tinned fish especially Tuna can be harmful due to the mercury levels (high levels can harm a baby's nervous system). Therefore, I would avoid tinned tuna and if you can and limit tuna steaks to only 1 or 2 per week. Other fish to avoid is swordfish, shark and marlin.

Advice supplied by Helena Bingham who is a nutrionist.

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