Research has shown that babies develop taste preferences in the womb so you should ensure you are filling up on delicious health boosting foods and avoiding eating too much junk food lest your child develops an over-zealous preference for burgers and chips!
1. Fruit – is an excellent source of vitamins which are needed for the healthy development of your baby. Fruits rich in Vitamin C such as cherries, kiwi fruits and oranges are really good choices.
2. Green vegetables – such as broccoli and spinach are rich in folic acid which is an essential mineral needed during pregnancy, particularly during the first 12 weeks. Folate reduces the risk of your child having neural tube defects such as spina bifida. Green vegetables also contain special chemicals called Phytochemicals and antioxidants which protect you and your baby from free radical damage.
3. Milk and milk products – Milk is rich in protein which is required by the foetus to build muscles, enzymes, hormones and antibodies. Milk products also contain calcium which is needed to build strong bones.
4. Wholegrains – provide you with iron which is an essential mineral to ensure healthy blood cells in both you and your baby. They also ensure that you are regular as clockwork during your pregnancy helping to avoid any additional discomfort. Wholegrains also contain vitamin B6 which is said to reduce feelings of nausea during those bouts of morning sickness.
5. Oily fish – contain vitamin D which is important for the absorption of calcium and essential fatty acids which helps the normal healthy development of your child?s central nervous system. You shouldn?t have more than 2 portions per week during pregnancy however the health benefits of 2 are invaluable for your child?s development.
6. Red Meat – is rich in Iron and various vitamins, especially B5 which helps to prevent anaemia during pregnancy. Meat also contains zinc which is really important for cell development in your baby. Choose lean cuts and ensure meat is cooked right through.
7. Olive oil – is rich in poly- and mono- unsaturated fats which are healthy fats. Olive oil contains essential fatty acids which are needed for the healthy development of your baby. Olive oil also contains Vitamin E which is used as an antioxidant to ensure the same development of cells in your baby.
8. Bananas – are a good source of potassium which is used by the body to maintain water balance which can help to reduce incidence of water retention during pregnancy. They also release energy slowly ensuring you feel fuller for longer ? the perfect snack!
9. Water – it is important that you drink sufficient water during pregnancy to avoid dehydration. This is especially true during the first trimester when you may be coping with morning sickness. Ensure that you drink 8 glass everyday.
10. Anything you love to eat – providing that your favourite food is safe to eat during pregnancy indulging as part of your healthy balanced diet is good. Sit down, put your feet up and enjoy!
Dr Jennie Cockroft is a nutritional director for Purely Nutrition. For more tips and advice on diet during pregnancy and beyond, visit www.purelynutrition.com