What you eat now will help your baby to grow and develop healthily. It’ll also be good for your health too says Nutritional Therapist Sarah Brereton.
During pregnancy a woman’s appetite naturally increases to ensure she consumes more to support her baby’s developmental needs. It is suggested that pregnant women consume 10-15% more food per day, not exactly “eating for two” as the saying goes! Pregnancy can be a great time to reassess your nutrition and consider your energy and nutritional needs. Here are some essential elements for a well-balanced diet.
Boost Your Essential Fatty Acid Intake - The requirement for both omega-3 and omega-6 fatty acids are essential for brain development. It is recommended that women consume an extra 100-200mg a day of essential fatty acids. Omega-fatty acids are particularly important during the last trimester, for foetal eye and brain development. Fish is an excellent source of omega-3 fatty acids, however as many women reduce consumption of crustaceans in pregnancy this may increase the amount of pregnant women deficient in omega-3. The purpose of Udo’s Choice Ultimate Oil Blend achieves the perfect ratio of omega-3 and omega-6 essential fatty acids, it includes omega-3 too. Ultimate Oil Blend is suitable to take throughout pregnancy, and while breastfeeding. It’s Ireland’s most abundant vegetarian source of omega fatty acids. Prepared with only natural, organic ingredients, Ultimate Oil Blend is plant based and certified organic.
Enhance Your Folic Acid Consumption - Every woman of a childbearing age should take folic acid supplements. Folic acid is extremely important during pregnancy as it helps form the neural tube. There are both synthetic (folic acid) and natural (folate) versions available. Folate is essential for normal cell division, DNA and RNA production. It is found in leafy green foods such as spinach and kale. It is recommended 400μg FA supplement prior to conception and for the first 12 weeks pregnancy, then an extra 200μg/day.
Increase Your Iron Intake - As the volume of blood in your body increases significantly during pregnancy, you should ingest enough levels of iron, needed to support increased blood. Anaemia can be caused by a diet consistently low in iron. During pregnancy anaemia can increase the risk of premature birth or low birth weight baby. Vitamin C aids in the absorption of iron. Good sources of iron include red meat, beans, dried fruits such as apricots and green leafy vegetables. An extra 1mg of iron should be taken per day, and requirements increase in the last trimester. Iron supplements are commonly used to enhance Iron dose, One Nutrition Power greens are a great tasting blend of kale, broccoli, spirulina, wheat grass and barley grass that can help you maintain your vitamin and energy levels. Good nutrition can help the journey to a healthy pregnancy and baby.
For more information visit hse.ie or talk to your doctor.