Hey mums! We had a fantastic session on nutrition and supplements for pregnancy, and we wanted to recap some of the key points we discussed. The session was led by our Health and Wellbeing Coach and Social Prescriber who used games and ac Ensuring you get the right nutrients is essential for your baby’s healthy development and your well-being. Here are a few highlights:
1. Folic Acid: The Foundation for Early Development
Taking 400 micrograms of folic acid daily from before conception until you're 12 weeks pregnant is essential. This reduces the risk of neural tube defects, such as spina bifida. You can find folic acid in foods like green leafy vegetables and fortified cereals, but it’s hard to get enough from diet alone, so a supplement is recommended. If you haven’t started taking it yet, don't worry—just begin as soon as you can!
Read more here: Healthy Eating in Pregnancy
2. Vitamin D: Supporting Bone and Muscle Health
You’ll need 10 micrograms of Vitamin D daily to help regulate calcium levels, which are crucial for building your baby’s bones and teeth. Though we get Vitamin D from sunlight, from September to March, supplements are a must, as our bodies can’t make enough from sunlight alone. Foods like oily fish, eggs, and fortified cereals also help—but, like with folic acid, it can be hard to meet the recommended amounts from food alone.
Tip: You may be eligible for free vitamins through the Healthy Start scheme—check with your healthcare provider.
3. Iron and Vitamin C: Beat Fatigue and Boost Immunity
Iron is crucial during pregnancy to avoid anaemia, and Vitamin C helps your body absorb iron more efficiently. Include iron-rich foods like lean meat, leafy greens, and fortified cereals in your diet. For Vitamin C, citrus fruits, bell peppers, and berries are your go-to options. These will help keep your energy levels up and support a healthy immune system.
4. Foods to Avoid: Safety First!
While most foods are safe, there are a few you’ll need to steer clear of. Avoid unpasteurised dairy products, undercooked meat, and certain types of fish that contain high levels of mercury, like swordfish and marlin. Also, limit your caffeine intake to 200mg per day (that’s about one cup of coffee). It’s all about balance!
For a full list of foods to avoid, click here: Foods to Avoid in Pregnancy.
5. Special Diets: Vegan or Vegetarian?
Don’t worry! With a little planning, you can still get all the nutrients you need. Make sure you're getting enough Vitamin B12 and iron. If you have specific dietary restrictions, such as gluten intolerance, talk to your midwife or GP to ensure you and your baby are receiving the necessary nutrients.
6. Changing Relationship with Food
Pregnancy often changes the way you feel about food, and it’s normal to have new cravings or even food aversions. Some of you opened up about how your relationship with food has shifted, and for some, it brought up difficult emotions—whether it's frustrations around not being able to enjoy the foods you once did or feeling guilty about not eating "perfectly." It’s important to recognize these emotions and not be too hard on yourself. Your body needs what it needs, and listening to it without judgment is key. If eating feels like a challenge some days, that's okay—your body will catch up, and you're doing the best you can.
Read More: Common Symptoms during Pregnancy.
If you need more information, remember you can always consult your midwife, and don't hesitate to explore the NHS resources. We’re here to support you every step of the way! 🌟
Haven't registered for the upcoming session yet? Sign up below!
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