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During the first three months of pregnancy, your body undergoes major hormonal changes. All the organs of your future baby are being formed. Foetal growth requires a healthy diet rich in vitamins and minerals, especially fruit and vegetables.
Breakfast in bed is a must!
During the first 16 weeks, pregnant women (two out of three!) can suffer from nausea and vomiting. This normally occurs in the morning before eating. Therefore, Have breakfast in bed such as a cup of herbal tea and a piece of toast and get up gently out of bed.
Divide your meals
If you suffer from nausea and vomiting during the day, its a good idea to divide your meals and have several small snacks throughout the day. In most instances, the worst cases of nausea improve after six to twelve weeks.
Cravings in pregnancy
No one knows for sure what causes food cravings. Many women find that their senses of taste and smell are changed by pregnancy.
For example, some women experience an odd metallic taste in their mouths very early in pregnancy (maybe the first sign of pregnancy for an 'experienced' mother!), whilst others find that taste and smell are dulled by that nasal stuffiness. It could be that these changes also affect food likes and dislikes.
Eating for two?
The fact that you will need to eat for two now that you are pregnant is a myth.You only need to eat an extra 200 to 250 calories a day, and that's only in the last trimester. If you continue to eat as normal during pregnancy it will be easier for you to return to your normal weight after you have given birth. At the end of your pregnancy, you might feel less hungry than usual, this is because your stomach is compressed by the foetus which will mean that you won't feel like eating big meals.
Eat well? Yes!
You should take special care with your diet and eat a wide range of healthy foods. Every day you should try to eat five portions of fruit and vegetables, protein, such as lean meat and poultry, carbohydrates, such as wholegrain cereals, wholemeal bread, pasta and potatoes, plus calcium-rich foods, such as dairy products. Avoid junk foods, which are high in sugar, fat and 'empty' calories and give you no vitamins or nutrients.
Fish during Pregnancy
You can eat most types of fish when you're pregnant. But there are a few types you should avoid and some others where you should limit the amount you eat. Avoid eating any shark, swordfish and marlin. Limit the amount of tuna you eat to no more than two tuna steaks a week (weighing about 140g cooked or 170g raw) or four medium-size cans of tuna a week (with a drained weight of about 140g per can). This is because of the levels of mercury in these fish. At high levels, mercury can harm a baby's developing nervous system.Have no more than two portions of oily fish a week. Oily fish includes fresh tuna (not canned tuna, which does not count as oily fish), mackerel, sardines and trout.But remember that eating fish is good for your health and the development of your baby, so you should still aim to eat at least two portions of fish a week, including one portion of oily fish.
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Take your vitamins!
There are a number of vitamins that are good for your growing baby and also for yourself. Here's a list of vitamins that are important during pregnancy:
Vitamins
Folic acid
Folic acid (folate) is a vitamin and is needed to make new cells in the body. The body does not store very much folic acid. You need a regular fresh supply to keep healthy. Pregnant women in particular need a good supply of folic acid which is used by the developing baby. Many foods contain folic acid including vegetables such as spinach, sprouts, broccoli, green beans, and potatoes. Some bread and breakfast cereals are fortified with folic acid.
You should start taking folic acid tablets before becoming pregnant (from the time you plan to become pregnant). If the pregnancy is unplanned then start taking folic acid tablets as soon as you know that you are pregnant. Continue to take folic acid tablets for the first 12 weeks of pregnancy - even if you eat a good diet. If you take folic acid tablets in early pregnancy you reduce the risk of having a baby born with a spinal cord problem such as spina bifida. This is because the early development of the baby's spinal cord requires a regular good supply of folic acid. 400 micrograms is the recommended daily allowance for pregnant women.
Vitamin B complex
Contains all the B vitamins to guarantee the mother’s necessary energy levels and good metabolism, as well as a healthy nervous system for the baby. It is also good for the skin and hair. This vitamin B complex also contains vitamin B12. In association with iron and folic acid, it maintains a good concentration of haemoglobin in the blood. A deficit in haemoglobin can cause anaemia. However, it is difficult to avoid a slight form of anaemia during pregnancy. In fact, your body has to make an extra litre of blood.
Vitamin A and beta-carotene
During pregnancy, you need a vitamin A supplement. Vitamin A favours the development of the baby’s eyes, bones, teeth and skin. But beware! An excess of vitamin A can be harmful to the foetus. It can be found mainly in liver (liver pâté and terrines). Do not eat more than one portion of it a day. To benefit from a sufficient amount of vitamin A, we recommend taking a beta-carotene based multivitamin supplement rather than taking vitamin A. The beta-carotene allows your body to produce vitamin A if it needs to. This way you avoid an overdose.
Vitamin C
Strengthens your immune system and encourages your body to assimilate the iron it needs during pregnancy.
Vitamin E
Excellent to maintain energy levels and the good health of cells and tissues, as well as encouraging blood circulation.
Vitamin D
Promotes calcium absorption, for strong bones and teeth.
Minerals
Iron
Important for the formation of red blood cells and the oxygenation of cells.
Calcium
For the growth and maintenance of healthy, strong teeth and bones, both in the mother and the child.
Copper
Stimulates the circulation of oxygen. In association with zinc, copper encourages the formation of skin tissue. A good weapon against stretch marks!
Selenium
Plays a role in cell protection.
Magnesium
Reduces cramps, one of the problems encountered during pregnancy.
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