My son was born in 2014, and as a nutritionist I wanted to give him the best start in life. I also know pregnancy and labour would be a very demanding time on my body, so getting the right nutrients was vital so that I would feel my best!
Every stage in a baby’s growth is important, but pre conception from a nutritional point of view probably gets the least attention.
A balanced healthy diet is recommended for everyone, but it’s particularly important for couples trying to conceive, both to increase the chances of conception and give the baby the best possible start. Within 24hrs of conception most cell division occurs and within the first week the neural tubes develop, so it is key to be taking Folic acid (or vitamin B9) pre conception as typically people find out they are pregnant when the baby is 5-6 weeks old.
We all know the importance of Folic acid preventing spinal bifida and other neural tube defects but it is also key to prevent mutations and any genetic malformations, with the first 28 days being key for this.
It's suggested mothers need an extra 500 good calories a day for both a healthy mother and child
Dark leafy greens, broccoli, strawberries and bananas are all good natural sources of folic acid but mothers-to-be need more than nature can provide to reduce the risk of birth defect of the brain or spinal cord. Thought out our pregnancy I used Thorne Basic Prenatal. This contains a pre methylated form of folic acid, which some people can have difficultly absorbing folic acid due to genetic Single Nucleotide Polymorphism (SNP), (more information here http://rebeccapilkington.com/genetics/)
Protein is the body’s building block and vital to the growth of a child. In particular for the healthy development of organs and brain. A mother-to-be needs an extra 6-10gs of protein daily. A lack of protein can hamper a baby’s growth leading to respiratory, neurological, circulatory and intestinal problems after birth.
Vegetarian mothers-to-be can find their protein with the full amino acid profile in grains like quinoa and beans like soya. Although in my experience it’s not uncommon for vegetarian mothers-to-be to add meat or fish to their diets, due to the increased need in the body.
During the third trimester, essential fatty acids including Omega 3 fatty acids are key to continuing good brain development and retina development. Smaller oily fish like salmon, sardines and mackerel are great sources. Flax seeds, pumpkin seeds, walnuts and hemp seeds are non animal sources. Research shows improved brain development in children with mothers who consumed enough Omega 3 fatty acids during pregnancy.
Iron helps the production of blood and plays a crucial role in moving oxygen around the body. As a baby grows in the womb a mother, there is an increase in volume of blood and extra iron is needed to carry the haemoglobin to these increased number of red blood cells. Eggs, leafy vegetables and red meat are natural sources of iron.
The signs of excessive and deficient levels of iron are the same, weakness and general fatigue, pale skin, shortness of breath. Before supplementing I would always suggest checking your levels with your doctor and they can establish if required.
To make sure I got all the nutrients I and our son needed, I took supplements throughout our pregnancy.
Foods to avoid during pregnacy!
- Large fish like tuna, shark, swordfish all have a mercury content that can impair a baby’s brain growth and nervous system, stick to smaller fish like sardines, mackerel and wild salmon!
- Some studies have shown caffeine can increase risk of having preterm delivery and infant who are small for gestational age, so it is definitely worth reducing to a maximum of 1 cup per day. It also can inhibit iron absorption, which is key as we’ve mentioned above.
- Alcohol, particularly, in the first trimester is not advised. During this time alcohol can harm the development of important organs such as the brain. However, I abstained throughout pregnancy as there is also a risk of limiting fetal development causing appearance, body-weight and co-ordination issues after birth.
- Raw Foods are more likely to cause food poisoning. Most food poisoning is harmless to pregnant women, unless its bacterial when there can be dire consequences such as miscarriage and premature birth. Best to avoid raw food particularly eggs, fish and unpasteurized cheeses.
- Buy organic and clean your veg! Organic veg shouldn’t contain the pesticide chemicals used in non-organic farming. Soil on veg can sometimes contain harmful bacteria if it’s come in contact with cat and animal faeces, so make sure you’ve scrubbed well!
Cravings and morning sickness
Cravings and morning sickness are similar, both are signs from your body telling you it wants more of something! Cravings of sweet things usually mean you need to balance you blood sugar levels. The strange phenomenon where mothers-to-be desire chomping charcoal, dust or even concrete is known as Pica. Pica usually means there’s an iron imbalance, something your local GP can confirm.
Morning sickness most commonly means your blood glucose levels have dropped. If you experience morning sickness, have some protein first thing in the morning. Some almond nuts first thing are great, along with a ginger tea.
Cravings and morning sickness can be solved by eating more regularly. Doing so adds keeps the supply of the nutrients constant reducing the chance of a ‘crash’ between meals. Little and often is best in pregnancy.
The fourth trimester!
I like to call the first three months after a baby’s birth the 4th trimester, as it’s no less important than the previous three! Your baby is out of the protection of your womb, and needs special care! The most important thing here is to maintain a healthy diet. Some women try to lose the baby weight as soon as they’ve given birth. Don’t!
There’s a reason the body has built up these extra fat reserves. Breast feeding is a resource drain on a mother’s body, these reserves support nurturing the baby. Often dieting during this period won’t actually lose weight, but it does restrict the nutrients passed to your baby.
I’m not a fan of calorie counting, I just watch what I eat but its suggested mothers need an extra 500 good calories a day for both a healthy mother and child!
This is the guide that I followed with my son and something I help mothers-to-be with in my practice. Nutrition should always be personalised to you, so listen to your body, and give it lots of nourishment.
Rebecca is a registered nutritionist with clinics in London and Surrey. www.rebeccapilkington.com
