Foods to eat during pregnancy

10 best foods to eat when pregnant

Eating a healthy, balanced diet is more important than ever when you’re expecting, as what you eat not only affects your health but also the health of your baby. We spoke to nutritionist Carina Norris for the 10 best foods to eat when pregnant.

Carrots

“You need a good supply of vitamin A, when you are pregnant,” explains nutritionist Carina Norris, “but too much can be harmful to your unborn baby.” Carrots and other orange vegetables and fruit are an excellent way to get this vitamin, because it’s theoretically impossible to overdose on vitamin A in this way. “Carrots contain a pigment called beta-carotene, which the body can convert to vitamin A, but only as and when it needs it,” explains Norris.

Sardines

'Sardines are rich in omega-3 essential fatty acids, which are vital for your baby’s brain development,' explains Norris. An added bonus is the fact that you eat the soft bones of the fish – another useful calcium source.

Lean red meat

Iron is needed to make red blood cells, and you need more of these during pregnancy to build up your baby’s blood supply. “Lean red meat is the richest and most easily absorbed source, but you shouldn’t eat it more than a couple of times a week,” advises Carina, “as it’s also relatively high in artery-clogging saturated fat.” You can get lesser amounts of iron from virtually fat-free vegetarian sources such as beans and lentils.

Oats

A sustaining bowl of porridge sets you up for the day and helps you resist the biscuit tin at elevenses! “Oats have a low glycaemic index, so they supply long-lasting energy. They also contain plenty of fibre, helping to prevent the constipation you’re more prone to during pregnancy,” explains Carina.

Low-fat yogurt

Your calcium requirements increase during pregnancy to help build your baby’s skeleton. “Low fat yoghurt is a good source of calcium,” explains Carina. So start adding some to your diet.

Oranges

Oranges are rich in vitamin C, which helps your body absorb the iron in vegetarian foods such as beans and lentils,” explains Carina. Have a glass of orange juice when you tuck in to your vegetarian dishes, or include vitamin C-rich vegetables such as red and yellow peppers, or tomatoes in your cooking.

Fortified wholegrain breakfast cereal

“Many cereals are fortified with folic acid, vitamin D and other pregnancy-friendly nutrients,” says Carina, “plus the wholegrain make a filling, low-GI breakfast, with a useful fibre boost.” Check the labels and choose the one that’s lowest in sugar and salt.

Chard

“As well as containing vitamin C, chard is packed full of folic acid,” explains Carina. “This vitamin is vital during pregnancy, to reduce the risk of your baby being born with a neural tube defect such as spina bifida.” You should also take a folic acid supplement – talk to your doctor about this.

Brown rice

Brown rice is a good source of B vitamins.” Pregnant women have increased energy demands, and the B vitamins are needed to release energy from your food,” explains Carina. It also provides folic acid (which is another member of the B vitamin family).

Eggs

“You need extra vitamin D during pregnancy, to enable you to absorb the calcium in your food,” says Carina. “We make most of our vitamin D from the action of sunlight on the skin, but eggs are one of the few food sources that contain the vitamin They’re also a useful source of iron, vitamin A and protein.'

Source: Foods to eat during pregnancy