What to eat during pregnancy

Eating in pregnancy can be a minefield. We’re constantly bombarded with info about all the things we can’t eat. Or getting dodgy looks from the ‘pregnancy police’ if we dare to treat ourselves to that last jammy doughnut. 

You can’t be perfect all the time, who’d want to be? But it is worth knowing about the foods that can actually benefit you and your baby. So here’s the M&B guide to ten pregnancy ‘superfoods’; some more surprising than others. Bananas anyone?

Oily fish

Oily fish (sardines, herring, pilchards, mackerel and fresh salmon) is a vital pregnancy superfood. ‘It’s rich in essential fats, which are fundamental for your baby’s brain, nervous system and eye development,’ explains nutritionist Yvonne Bishop-Weston (foodsforlife.org.uk).

‘And if you’re suffering from dry skin, poor memory and impaired concentration, essential fats can really help.’ It’s also thought to boost fetal growth and reduce the risk of premature labour.

The Government recommends one to two portions a week. ‘I make pâté by blending a couple of smoked mackerel fillets, a tub of cream cheese, some ground black pepper and lemon juice,’ says Abi Henderson, 27 weeks.

Try to stick to the smaller oily fish – the bigger fish, like tuna and salmon, accumulate toxins from the environment, including mercury, which could harm your baby in large amounts.

Water

Good old-fashioned H20. Drinking plenty of water in pregnancy helps you produce amniotic fluid and the extra blood your body needs, and reduces the risk of urinary tract infections, water retention and constipation.

But more importantly, research suggests that drinking lots of water could prevent premature labour. ‘Dehydration and heat stress appear to trigger oxytocin, the hormone that stimulates contractions,’ says Yvonne.

‘We should all drink two to 2.5 litres of water a day – sip it, rather than downing it, to avoid putting stress on your kidneys.’

Apples

According to Asthma UK, an apple a day in pregnancy halves the risk of your child developing asthma. ‘Apples are rich in vitamins C and E, which protect the lungs, and quercetin, a natural antihistamine which could help relieve asthma and allergies,’ explains Yvonne.

Many mums swear that apples ease morning sickness, too. ‘Green apples got me through the first trimester – even sniffing them made me feel better!’ says Hannah Goldberg, 33 weeks.

Bananas

All fruit is good in pregnancy. ‘It’s high in fibre, folate, vitamin C to boost your immunity and beta-carotene, which is needed for skin and eye development,’ says nutritionist Anne Sidnell of the British Nutrition Foundation.

Bananas are particularly power-packed, containing tryptophan, which promotes sleep, and potassium, which can help with fluid retention, restless legs and cramps.

They also give you a long-lasting energy fix. ‘I felt less sick and tired in the evenings if I had a banana, rather than chocolate, for my mid-afternoon snack,’ says Kelly Hammond, mum to Isabelle, eight weeks.

Milk

Calcium is essential for your baby’s bone development. ‘Milk and dairy are the best sources of calcium, and we absorb the calcium more easily than from vegetable sources,’ explains Anne.

‘Dairy is also high in B vitamins, which help us to release energy from food, and, as your energy requirements are higher in pregnancy, so is your need for these vitamins.’ Milk is good for helping you sleep, too, as it contains tryptophan – a chemical that induces drowsiness.

Nuts

If you thought that nuts were off the menu in pregnancy, think again – peanuts should be avoided, but nuts in general are fine unless you have a family history of asthma or allergies. ‘Other nuts are a fantastic source of energy and protein, as well as essential fats which are important for your baby’s development,’ says Yvonne.

‘They’re also high in calcium – particularly brazil nuts and almonds – so they’re great for boosting your intake if you’re dairy intolerant.’ And they’re the perfect instant, handbag-friendly snack, too.

Breakfast cereals

A bowl of cereal is the perfect easy breakfast or snack, and is packed with nutrients that benefit your baby. ‘Many cereals are fortified with vitamins and minerals such as folic acid, iron and vitamin B,’ says Anne, ‘so they’re a great way to get nutrients into your diet.’

To keep your blood sugar stable and avoid energy slumps, go for a low sugar, high fibre option such as bran flakes or an oat-based cereal. And if you stick to cereals which are as close to their natural state as possible, you’ll be stocking up on vitamins in their natural state.

Red meat

Many pregnant women develop anaemia (iron deficiency), which can make you feel tired and unwell. ‘Your blood volume increases in pregnancy, so the red blood cells which carry oxygen are more diluted,’ explains Anne.

‘It’s better to get iron from your diet, rather than from supplements, which often cause constipation, and red meat is the best possible source.’

If you’re veggie, there are plenty of meat-free sources of iron, such as green veg, pulses and dried fruit. ‘Although the iron in veg is not as absorbable as meat-based iron, it usually comes along with vitamin C, which helps boost absorption,’ adds Yvonne.

Green veg

Well, veg had to be in there somewhere. Alongside taking folic acid tablets, you need plenty of naturally occurring folate to prevent complications such as spina bifida. The best sources are cruciferous* veg such as broccoli, cauliflower, kale, radishes and other greens.

‘Folic acid supplements are essential, but also ensure you are getting plenty from your food too,’ says Yvonne. ‘Research suggests that about a third of women need more than the recommended 400mcg per day, so it’s important to top your levels up through your diet.’

Green veg also contains indole-3-carbinol, which is thought to protect against childhood leukaemia, and is high in calcium, magnesium (which boosts calcium absorption) and iron.

*belonging to the Cruciferae, the mustard family of plants.

Chocolate

Okay, it’s not a superfood as such, but we had to give it a mention! ‘Chocolate is high in fat and sugar, but can be enjoyed in moderation as part of a balanced diet,’ says Anne. Better still, a Finnish study found that women who ate chocolate daily while pregnant were more likely to report having happy babies.

The scientists claimed that the mood-lifting chemicals in chocolate could cross the placenta and give the unborn baby a kick. Other scientists have questioned the research, but as chocolate makes us release serotonin, the ‘happy hormone’, at the very least it’ll give you a boost if you’re stressed or fed up.

We’re not suggesting you go out and start stuffing your face with it. But hey, a little bit of what you fancy….

Constant cravings

We’ve all heard of women scoffing pickles with ice cream, and even experiencing non-food cravings, called pica, for substances as bizarre as coal and ashes. But are cravings an indication that you’re lacking vital nutrients, or just an excuse to indulge?

‘I tend to see cravings as a disturbance of appetite rather than an indication that you need a nutrient from a particular food,’ says Anne Sidnell. ‘Pregnant women are known to eat hair, grass, paper, clay, ice and dust, none of which has any nutritional value and some of which, such as clay, could actually prevent essential nutrients from being absorbed.’

But Yvonne Bishop-Weston believes cravings can indicate a nutrient deficiency. ‘You rarely see cravings in women who have balanced diets,’ she explains. ‘They can also be related to your blood sugar – if it’s low, you’ll crave things that bring it back up, like carbs. It makes sense to look at what your diet is lacking if you’re experiencing cravings.’