Tips on what to eat when you are pregnant

The National Maternity Hospital Holles Street, Dublin 2 Department of Clinical Nutrition & Dietetics

Top Tips for Eating Well When You Are Pregnant First Trimester      

Eat regularly and choose from a wide variety of healthy foods- cut down on ‘junk’ Have a nourishing breakfast within an hour of getting up in the morning, a balanced lunch and an evening meal every day Take a 400mcg Folic Acid tablet every day until at least week 13 – preferably you will have been taking this before conceiving too If you feel sick or nauseated, eating small amounts of starchy foods (e.g. bread, crackers, rice, potatoes, breakfast cereals) very often throughout the day can help. Some women also find 30-50mg Vitamin B6 daily helpful. If you are vomiting frequently, talk to your doctor about treatments.

Drink plenty of water to stay hydrated, help make blood & body fluids & control blood pressure, but limit tea & coffee or cola to 3-4 cups per day (caffeine) A small number of foods may contain bacteria or contaminants that are not safe in pregnancy. Follow Food Safety guidelines on www.safefood.eu. Make sure that food is thoroughly cooked, properly reheated, washed and stored correctly

Second & Third Trimester If you are a healthy weight already, you will gain 0.5kg a week on average from now on. Women who are overweight do not need to gain as much weight, but it is still very important to get enough good nutrition from healthy foods to help your baby to grow and develop normally. If you are overweight: Avoid ‘junk’ food like sweets, biscuits, crisps & fizzy drinks Avoid take-aways. They are always high in fat, salt and sugar Take a pregnancy multivitamin with 400mcg Folic Acid and 10mcg Vitamin D every day Follow the guidelines below to be sure you get enough of the good nutrition needed

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You will need more a little more energy from food during the rest of your pregnancy- 200 extra per day is the average for a BMI > 25kg/m2, but other women will need more than that. Healthy snacks in the morning, afternoon and evening will give you the extra calories and nutrients needed.

Some examples of approximately 100kcal healthy snacks. Choose 2 to 5 depending on your weight & hunger. o o o o

2 rye crackers with light cheese spread & tomato 1 banana 2 apple/orange/pear/peach 12 dried apricots

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2 oat biscuits 1 glass of milk 1 slice bread/ toast with spread 1 slice fruit loaf 20g almonds

Include lots of vegetables and 2 pieces of fruit every day to give you extra folate, fibre and fluids and well as plenty of other vitamins and minerals. Lots of fruit and veg in your diet will help reduce the risk of constipation as your gut muscles slow down in pregnancy o o o o o o o o

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Chop a piece of fruit into your breakfast cereal or add some fresh or frozen berries Have fruit as a dessert after lunch and dinner to help iron absorption Snack on crunchy raw carrots, cherry tomatoes, cucumber and pepper slices. Try them with a hummous or guacamole dip for extra nutritional value.

Add tomatoes, cucumber, beetroot & salad leaves to sandwiches Instead of fruit juice (high in sugars) try vegetable juices or mixtures of fruit & veg e.g. carrot and apple, beetroot and orange or spice up tomato juice with Tabasco sauce or horseradish.

Try a mix of dried fruit and nuts for snacks Add extra veggies to soups, stews, casseroles, curries, pizzas and pasta sauces.

Use extra tinned tomatoes or grated carrots or courgette in meat based sauces Have a salad or vegetable soup with lunch or dinner

©Sinead Curran, Dietitian

www.nmh.ie

Updated Jan 2019

The National Maternity Hospital Holles Street, Dublin 2 Department of Clinical Nutrition & Dietetics

Choose wholegrain versions of starchy foods i.e breads, cereals and grains such as rice, pasta & couscous to give you more fibre (prevent constipation & piles), a steady supply of energy and lots of B vitamins (energy use and healthy blood cells). 2 or more handfuls of starchy food (less than half a plate) is about right for most women. If you are very active, you may need a larger portion. o o o o

Have some porridge or a high fibre cereal for breakfast Choose wholegrain versions of bread, pitas, wraps or bagels for toast and sandwiches Try breads or rolls with nuts & seeds added for extra crunch Choose baby new potatoes or sweet potatoes and leave the skins on

You need extra iron for your blood and for your baby’s development & stores. Many women develop anaemia in pregnancy which puts you at risk of needing a blood transfusion and is not good for your baby’s development.

Choose rich sources of iron at least 3 times every week and follow this guide: o o o o o

Rich sources include: red meat (beef/ lamb), chicken, and fish.

Other sources: beans, eggs, green vegetables (spinach) Vitamin C rich foods like oranges, berries, kiwi fruit help with iron absorption Tannin in tea limits iron absorption- don’t drink tea with meals If an iron tablet e.g. Galfer is needed, it is important to take it properly every day on an empty stomach or 1 hour before a meal as advised by your doctor or midwife until your baby is born and for at least 6 weeks afterwards.

You need extra calcium for your blood pressure and muscle function and for your baby’s bones- at least 3 servings every day. Women younger than 18 need at least 5 daily. o o

Good sources: dairy foods- milk(1 glass), cheese (30g/1 oz), yogurt (125g pot) Other sources: fortified foods with calcium added such as special juices, breads & breakfast cereals, tinned fish with small bones, tofu, green vegetables, nuts

Vitamin D is needed for calcium metabolism and for baby’s stores o o

Rich sources: oily fish (sardines, mackerel, herring, salmon, trout), fortified milks Women should also take a supplement of at least 10mcg vitamin D daily (e.g. pregnancy multivitamin). High dose supplements are not recommended, but some women may need more than 10mg daily.

Iodine is also important for brain and thyroid development o o

Rich sources: fish and dairy products Taking a multivitamin for pregnancy will provide the iodine you and your baby need

Omega 3 fatty acids are important for your baby’s brain and eye development o o

Rich sources: oily fish, fortified foods (e.g. omega eggs, omega milk) Other useful oils are found in olives, avocados, nuts and seeds

Breastfeeding is very important for mothers and babies and it has lifelong benefits.

Look for help and support even before your baby is born to give you both the best start.

Useful websites: www.mychild.ie www.breastfeeding.ie

©Sinead Curran, Dietitian

www.safefood.eu www.bodywhys.ie

www.nmh.ie

Updated Jan 2019