Guest post: What to eat when you’re pregnant

Charlotte Watts

We’ve teamed up with Nutritional Therapist, Charlotte Watts, to make it easy for new parents and parents-to-be to shop for nutritious food and drink.

As well as helping us with special aisles full of tips and healthy produce, she’s writing a series of blogs full of advice on what to eat at each stage.

Her first blog covered what to eat when you’re trying to get pregnant. In this instalment, she serves up some key tips on what to eat during pregnancy.

Foods to eat during pregnancy, nutritional tips

Right from conception, quality food is needed to supply nutrients not just for your growing baby, but for you too. The right food will help your body to increase hormone production and support your growing womb, placenta and increasing muscle mass.

However, your pregnant body has clever ways of getting the most from the calories you consume. Until late pregnancy, it only needs an increase in micronutrients – those we get in small amounts from foods containing minerals, vitamins and essential fatty acids.

In the third trimester, your heart rate, blood volume and energy requirements will increase to an extent where you will need extra more calories – but only 10% extra. This is where nutrient-dense foods are key.

Nutrient-dense foods help your body distribute blood and oxygen efficiently to your baby. They will also prevent you from turning to quick-fix energy from sugars and junk food to keep going. Focusing on satisfying and healthy sources leaves little room for sugary ‘empty calories’, beyond the odd treat.

This is a time to be setting good nutritional habits in place to support your energy for birth and beyond. Omega 3 oils, zinc, iron, folic acid and other B vitamins are all key pregnancy nutrients so I’ve put together a few suggestions on how to add enough to your diet (and handy links so you can add them straight to your trolley).

Meal ideas for easy pregnancy support:

Pea and pesto soup recipe Nigella Lawson foods for pregnancy

Nigella Lawson’s Pea & Pesto Soup

  • Dinner is a great time to fill up on plenty of immune-supporting and detoxifying vegetables to keep your baby safe from harm. Green pak choi, organic broccoli, fresh ginger and other vegetables can be added to a meat dish like Daylesford Organic Spiced Lamb Tagine, where the organic meat provides zinc, iron and B vitamins without the hormones in non-organic versions. Eating salmon several times a week provides brain-growing omega 3 oils. If you’re vegetarian, Goodlife Fairtrade Nut Cutlets will provide the protein and omega oils that help to grow your baby’s skin, bones and organs.
Salmon with Mushrooms and Pak Choi recipe foods for pregnancy

Salmon with Mushrooms and Pak Choi

Snacks to support energy:

Pregnancy natural health tips:

Remember, leaving yourself enough time to eat calmly is really important. It allows your body to fully digest and absorb the nutrients you need to develop your baby’s brain and body healthily.

6 thoughts on “Guest post: What to eat when you’re pregnant

  1. for those of you choosing a Vegan or Vegetarian way of life Fry’s offers range of suggested recipes and foods to help you through pregnancy and the months after birth. The Fry’s family as committed Vegans are always happy to share their experiences and eating ideas. follow us on facebook and twitter, just search Fry’s Family. All our foods are available through the Ocado shop and our own Fry’s shop on the Ocado website.

  2. Pingback: Charlotte Watts: What to eat when you’re breastfeeding | Ocado blog

  3. Awesome Blog, this is very important for pregnancy women Here are few super foods to take at the pregnancy time.healthy eating keeps you feeling good and gives your baby essential vitamins and nutrients they needs. so please take good food for healthy baby. i hope you love this.

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