Pregnancy Power Foods

Worried about calorie intake? Concerned about carbs? Getting the right balance of vitamins and nutrients in your diet during pregnancy is important in maintaining your baby’s health. Make every bite count with our guide to healthy eating.

What should I eat during my first trimester?    

Eating better does not necessarily mean eating more, but it is important to add folate-rich foods to your diet including leafy greens, zesty oranges and plenty of fortified breads and cereals. Add chopped beetroot or steamed asparagus to your salad for that extra dose of folic acid. Toss in some goat’s cheese or swap that kebab for a Spanish omelette loaded with vegetables for some extra vitamin A, which is vital for the development of your baby’s organs, circulatory, respiratory and nervous systems.  Eggs and cheese are excellent sources of vitamin A, and tasty too.

What should I eat during my second trimester?

During this stage, your baby needs the most calcium to develop and grow.  It is important to increase your calcium intake by consuming more dairy, but make sure to choose the low fat options. An added bonus to increasing your daily intake of calcium is that it reduces your risk of high blood pressure. Dairy includes a lot more than milk; search your fridge for cheeses, yoghurts and creams or sip on some chocolate milk as a calcium rich treat.

Eating healthily does not mean cutting all fats from your diet, in fact, omega-3 fatty acids are needed for your baby’s brain and eye development. This can be found in oily fish such as sardines and salmon, nuts and vegetable oils. If you can’t stomach sardines for breakfast, try a fish oil supplement instead. Sprinkling a handful of sunflower or pumpkin seeds onto your cereal is a great way of getting some essential magnesium into your diet which is important for your baby’s bone development at this stage.

What should I eat during my third trimester?

Want to know one way to sail through this trimester? Boost your Vitamin C in order to protect your immune system and to help the placenta to develop and work properly. It is recommended to eat an extra 200 calories each day during this stage, so whiz up some oranges, strawberries and kiwis into a smoothie for a perfect vitamin C rich snack.

Wholemeal breads and fortified breakfast cereals are full of B Vitamins which are important during this stage, you can even slather on some marmite for a double boost of Vitamin B! As well as increasing fibre to avoid constipation which is common during the third trimester, drink plenty of fluids throughout the day to ensure that you are dehydrated. Cut down on the coffee, or swap your latte for a decaf!

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