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Eat a balanced diet in preparation for pregnancy

It’s not far from the truth to say that your new baby will literally be what you eat and drink and your diet will influence the rest of her life, so it’s a good idea to start eating healthily and achieve a sensible weight before trying for a baby. You’ll also need balanced diet to deal with the new demands that may soon be placed on your body during pregnancy.

Now more than ever, proper nutrition is essential for your health. Throw away every diet book you've bought and eat three good, healthy meals a day made with wholesome ingredients. Meals should contain elements from each of the five major food groups to ensure you get all the vitamins, minerals and nutrients that are essential to your good health and wellbeing.

Key elements of a balanced diet

At least six servings of breads, cereals and starchy foods

Eat plenty of starchy foods such as bread, pasta, rice and potatoes. Try and keep them as healthy and low calorie as possible, so choose a baked potato before chips, and have a tomato sauce with your pasta instead of cheese. Wholemeal bread is better than white packet breads, which have very little nutritional value. Aim to have at least six servings of healthy starchy foods per day.

At least four portions of fruit and vegetables

Aim to eat at least four portions a day of fresh fruit and vegetables. If you can’t get hold of fresh fruit and vegetables, then tinned, dried or frozen varieties are still much better than chips or crisps. Fresh juice can also count as one of your four portions.

Three portions of calcium rich dairy foods

Try and eat three portions per day of dairy foods such as milk, cheese and yogurt. They all contain excellent sources of calcium which is an important dietary factor for women at all stages of life, but especially when trying to conceive and during pregnancy. Calcium helps build strong bones and teeth. It is also important in the development of healthy nerves, heart, muscles, heart rhythm and blood clotting.

Two portions of meat, fish, eggs and vegetarian alternatives

Include lean meat and chicken, fish, eggs and pulses like beans and lentils as they are rich in protein, iron and other important vitamins and minerals.

Various scientific studies have been published indicating the presence of mercury in the top predatory fish species.

The FSAI advised women of childbearing age (in particular, those intending to become pregnant), pregnant and breastfeeding women should avoid eating shark, swordfish and marlin and should limit their consumption of tuna to not more than 1 fresh tuna steak or 8 oz of canned tuna per week, while continuing to consume other fish as part of a balanced diet.

Healthy snacks

Tasty snacks to replace chocolate and crisps can include fruit, whether it’s dried, canned or in juice form, low-fat yoghurts, or brown bread sandwiches with healthy low-fat fillings like ham and cottage cheese.

Drink plenty of water

Remember to have at least eight glasses of water a day to help keep your whole system healthy. During pregnancy you’ll need to drink plenty of water to combat dehydration and constipation, so it’s a good idea to get into the habit now.

Important nutrients – Pregnancy & Breastfeeding Supplement

If you’re concerned you’re not getting all the essential nutrients you need from your diet, You may want to consider using the Aptamil Pregnancy & Breastfeeding supplement which is suitable pre-conception and throughout pregnancy and breastfeeding.
Research has shown that the majority of pregnant women in Ireland do not have a healthy balanced diet and therefore are at risk of not meeting their daily nutrient requirements. Due to the increased nutritional demands placed on a pregnant woman, it can be difficult to attain adequate levels of several key nutrients by food alone, such as Folic acid, Vitamin D or Omega-3.

Folic Acid: This nutrient is especially important in the months before becoming pregnant and in the first 12 weeks of pregnancy. Folic acid helps prevent neural tube defects e.g. spina bifida. The Department of Health recommends that you take a supplement containing 400µg folic acid every day at least 10-12 weeks before you plan to get pregnant and continue for the first 12-14 weeks of pregnancy . However, if there is a family history of neural tube defects or if you are taking medication for epilepsy, you may require a higher dose, please consult your healthcare professional.

Vitamin D: The most natural source of vitamin D is the sun. Vitamin D is synthesised in the body when your skin is exposed to the UV rays of the sun. Vitamin D is an essential nutrient important for calcium absorption and healthy bones. However, due to Ireland’s northerly latitude, the use of sunscreens (important to prevent skin cancer) and limited dietary sources, low vitamin D status is a common problem in Ireland.

Omega 3: The Department of Health recognise that Omega 3 is important for the normal development of your baby’s brain and eyes. Unlike Vitamin D, Omega-3 fats can only be found in food.The main sources are oily fish such as herring, mackerel and salmon.

Aptamil nutritionists have developed Aptamil Pregnancy & Breastfeeding supplement which includes folic acid, Vitamin D and Omega 3 as well as other important vitamins and minerals to help support a healthy balanced diet during pregnancy. Be sure to consult your doctor before taking any supplement. Supplements must not replace a varied and balanced diet.

Foods to avoid

Use fats and sugars sparingly

Only include small amounts of fat and sugar in your diet, and limit fried foods like crisps and chips. This is advised because it helps you to manage both your weight and your long-term health.

Cut down on caffeine

Women planning their pregnancy may also want to cut back on their caffeine intake. Research scientists are not sure how caffeine can delay conception, but it appears that it has the capacity to reduce a woman’s chances of conceiving, even though she may not be drinking large quantities of it. So choose decaffeinated tea and coffee wherever possible.