Pregnancy and Nutrition

There are things to avoid during pregnancy as well as the obvious cigarettes and alcohol. A healthy balanced diet is the key to a successful pregnancy. Quality rather than quantity should be your watchword (eating for two is no help really if your just eating junk).

The urge to snack throughout the day is not uncommon, indeed it is encouraged but make sure that you eat healthy foods like raisins, bananas etc rather than sugary foods.
Cravings can be indulged provided they are reasonably healthy ones. Use your judgement or consult your health visitor or GP.
Protein.
Lean meat, poultry and fish (all cooked well), beans, peanut butter and tofu all contain protein which is good for blood production and cell growth.
Folic acid.
This is recommended both prior to conception and in early pregnancy. Mothers to be are encouraged to take Folic acid supplements which help with blood and protein production as well as enzyme function and babies nerve and spinal development. See a health care professional about Folic acid and pregnancy.
Folic acid also occurs naturally in for example green leafy vegetables.
Calcium
Good for bones and teeth. Found in milk, cheese, yoghurt and spinach.
Carbohydrates
Good for energy and morning sickness. Found in rice, potatoes, cereals, bread, fruits, vegetables and pasta.
Iron
Found in spinach and lean red meat, iron is good for red blood cell production.

Vegetables and fruit in general are good for you. As well as containing some of the things already mentioned, they are a great source of vitamins e.g. vitamin A (carrots, dark leafy greens), vitamin C (broccoli, tomatoes, citrus fruit), vitamin B6 (bananas).

Things to avoid or limit.
Tea and coffee contain caffeine which can stimulate your unborn child too much. There is almost twice as much caffeine in coffee than in tea, so decaffeinated would be an idea there. Try to limit tea to three cups a day.
Peanuts can be bad for your unborn child if there is a history of eczema, asthma or peanut allergy in families.
Shellfish is best avoided during pregnancy due to the presence of bacteria. Thoroughly cooked shellfish should eliminate this problem. Similarly, avoid undercooked meat and eggs, unpasteurised milk and cheese and “live” yoghurt