However, sometimes it can be difficult to make sure your diet is as good as it can be, especially when tiredness or morning sickness means you’re not at your best.  This is where supplements can be a useful insurance policy, to ensure you get the right quantity and balance of nutrients to support your health and wellbeing.  

So, what should you look for? Always choose supplements especially formulated for pregnancy. Never take more than the recommended dose – some nutrients, such as vitamin A, can be harmful to your baby if consumed in large quantities.  Supplements that have been manufactured to GMP (“good manufacturing practice”) ensure you get a high quality product.  

A good pregnancy supplement will contain the following balance of vitamins and minerals:

Vitamins

• Beta-carotene is the natural precursor to vitamin A, and is safe in pregnancy. It’s needed for healthy skin, vision and the immune system. 
• B Vitamins are needed for general metabolism and the production of energy.  
• Folic acid is one of the B vitamins. Taking 400mcg per day for the first trimester will help protect your baby against neural tube defects like Spina Bifida.
• Vitamin D helps the absorption of calcium and so is necessary for healthy teeth and bone formation. There is also emerging evidence that deficiency of Vitamin D during pregnancy might increase the risk of pre-eclampsia, one of the most serious pregnancy complications.
• Vitamin E protects against oxidative damage and may also be useful in supporting the uterine environment. 

Minerals

• Iron is fundamental for healthy blood as it transports nutrients and oxygen around your body.
• Zinc is required for proper cell division, therefore playing a critical role in foetal development. 
• Calcium is important for a healthy nervous system, bones and teeth, and is involved muscular development.  
• Magnesium works alongside calcium to ensure healthy bones and muscle function.  Make sure your chosen supplement contains roughly equal quantities of both calcium and magnesium.

What else will help baby’s development?

Vitamin C has a very bulky molecular structure and so may need to be taken separately from your main multi-mineral and vitamin formulation.  Amongst other benefits, it increases the absorption of iron and is an important antioxidant, protecting the body against harmful free radical damage. Vitamin C is water-soluble and cannot be stored in the body, meaning that regular replenishment is essential.  Citrus fruits, strawberries, tomatoes and other vegetables are rich dietary sources of vitamin C.  

If you’re not eating two portions of oily fish a week (such as salmon, trout, herring and mackerel) you should consider a high quality Omega 3 supplement containing EPA and DHA. Use a high quality fish oil from a GMP supplement company as this means it is unlikely to be contaminated by undesirable pollutants.  Omega 3 fats are fundamental for brain and hormonal development.

Choosing the best pregnancy supplement can be complicated. Why not visit a BANT registered Nutritional Therapist who’ll be able to advise on the correct quantity and balance of nutrients for your own individual circumstances?  Check out www.bant.org.uk to find a registered Nutritional Therapist in your area.

Your meals should include foods from all main food groups, including:

• Fruits and vegetables – aim for a minimum of 5 portions a day.  Fruit and veg are rich in the vitamins and minerals necessary for the health of you and your baby. Vitamin C helps the body absorb iron, fundamental for transporting nutrients and oxygen around your body in your blood stream.  Green leafy vegetables are a great source of folic acid.

• Healthy carbohydrates in the form of wholegrains, such as brown rice, brown bread, wholewheat pasta and quinoa. Wholegrains can contain up to 80% more vitamins and minerals than their white counterparts, and help provide sustained energy. They also contain fibre, useful to prevent constipation.

• Proteins – from meat, fish, dairy, eggs, lentils, beans, nuts and seeds.  Proteins provide the building blocks for your baby’s development and also help balance blood sugar levels – an important factor in overcoming morning sickness.  Make sure that all meat, fish and eggs are thoroughly cooked before eating to avoid the risk of bacteria harming the development of your baby. Avoid soft and blue-veined cheeses which may be a source of listeria.  Oily fish, such as salmon, trout, herring and mackerel, should be included in two meals a week for their Omega 3 essential fatty acid content – important for healthy brain and hormone development.

It can be difficult to eat healthily when you’re feeling tired or suffering from morning sickness.  Don’t worry too much. Try to eat little and often (3 meals and 2 snacks a day), much better for your digestion and energy levels, and think about simple ways to increase the nutrient levels within every meal.  The following might give you a few ideas:

• Mash a banana on your toast instead of jam or marmalade.
• Drink a small glass of apple or orange juice at breakfast.
• Add a tablespoon of mixed seeds to your cereal. Pumpkin seeds, linseeds, sesame and sunflower seeds are valuable sources of zinc, calcium, magnesium and iron and are high in fibre.  Seeds are also rich in essential Omega 3 and Omega 6 essential fatty acids.
• For sandwiches, try spreading avocado instead of butter or margarine. It’s rich in vitamin E and heart healthy fats.
• Stock up on healthy snacks. Oatcakes and hummus make a great snack, as do mixed nuts, seeds and dried fruit.  Dried fruit is rich in antioxidants and can provide a well needed energy boost.
• Choose wholegrain bread, rice and pasta over white.
• Fill pasta sauce with vegetables.  Onion, garlic, mushrooms, courgette and broccoli all work well in a tomato sauce.
• Try fruit (tinned in natural juice is fine) with live, natural yoghurt as an easy and delicious dessert.

The body needs the right fuel in order to undertake its miraculous work during pregnancy.  Remember, the expression “eating for two” refers to the quality of what you eat, not the quantity! By taking a little time to concentrate on your diet you’ll be helping yourself and your baby to a healthy and happy future.

Serves 2-3 with rice  

Ingredients:

• 1 large onion
• 2 cloves garlic
• 1 inch root ginger
• 2 teaspoon ground cumin
• 1 teaspoon garam masala
• 2 teaspoon hot curry powder
• 2 teaspoon turmeric
• ¾ quarters pint chicken or vegetable stock
• 300ml coconut milk
• 150g  lentils
• 1 large cauliflower
• fresh coriander
• olive oil
• large heaped handful of peas

 Instructions: 

1. Sweat finely chopped onions in pan with olive oil for 5 mins
2. Add garlic and ginger (chopped) cook for further 2 mins on medium heat
3. Add spices and cook for further minute
4. Add red lentils cook for further minute
5. Add stock
6. Bring to boil, reduce heat and simmer (covered) for 10 mins
7. Chop cauliflower into florets and then add cauliflower to lentils
8. Add coconut milk
9. Bring back to boil, throw in peas, then simmer (covered) for 10 to 15mins until cauliflower is tender.
10.  Serve with brown basmati rice and good serving of coriander on top.

• 1 apple per person, such as Brea burn or Cox
• Ground cinnamon
• A handful of mixed dried fruit
• Live natural yoghurt
• Walnuts

 Instructions

1)    Preheat oven to 200*C

2)    De-core apples (leave the skin) and rub the insides with cinnamon

3)    Place apples in a moderately tall oven-proof vessel, and stuff the empty apple cores wth the mixed dried fruit. Dust with more cinnamon.

4)   Pour 1-2 tablespoons of  water over the apples and cover with tin foil to stop the water evaporating in the oven.

5)   Leave the apple to cook in the over for 45 mins or until the apple is soft all the way through.

7)   Serve with live natural yoghurt and walnuts

Ingredients:

• 75g red lentils
• 1 medium sliced onion
• 1.2 litres lo-salt vegetable stock (e.g kallo)
• 1tsp ground coriander
• Chopped parsley
• 500g chopped carrots

Instructions:

1)     Rinse the red lentils, and put in a large saucepan with the onion, carrots, vegetable stock and coriander.

2)     Stir, season and bring to the boil.

3)     Lower the heat, cover and simmer gently for about 30 minutes or until the lentils are cooked.

4)     Add 3tbsp chopped parsley and cook for a little longer.

5)      Puree the soup in a blender or food processor & return to the pan to reheat before serving.

 Vary the recipe by adding 1 inch of root ginger to the soup at the start of cooking.

• Wholegrain wrap
• Fennel (grated)
• Apple (grated)
• Carrot (grated)
• Tzatziki
• Smoked salmon
• Half a lemon

 Instructions:

1. Squeeze half a lemon over a bowl of shredded fennel, grated apple, grated carrot and tzatziki until all the vegetables are coated.
2. Lay the smoked salmon on top of a wholegrain wrap, pile on the crunchy slaw, and wrap!

Ingredients: 

• 1/2 bowl flaked oats
• 1 tablespoon ground almonds
• 1 tablespoon mixed seeds (pumkin, linseed and sunflower)
• 1/2 teaspoon xylitol (a natural sugar substitute which can be purchased from health food shops.)
• Fruit of your choice (apples and berries are especially good)
• Milk or yoghurt

Instructions:

1. Mix the flaked oats, xylitol, ground almonds and mixed seeds together in a bowl
2. Add fruit and milk / yoghurt to taste

Ingredients:

• 2 small squash (butternut, culinary or spaghetti)
• 1 tsp olive oil
• 2 cloves garlic, crushed
• 1 red chilli, chopped
• 200g (7oz) button mushrooms, sliced
• 400g (13oz) ready-cooked butter beans
• 75ml (3 fl oz) white grape juice
• freshly ground black pepper
• 1 bunch parsley, chopped

Cooking Instructions:

1. Heat oven to gas mark 4, 180*C, 350*F
2. Cut the squash in half and scoop out all the seeds. Place on a non-stick baking tray, cover with foil and cook in the oven for 45-55 minutes, until soft all the way through.
3. Heal the olive oil in a pan on a gentle heat; add the garlic, chilli and mushrooms and cook for 10 minutes.
4. Add the butter beans, white grape juice and black pepper. Simmer for 5 minutes. Add the chopped parsley.
5. Remove the squash halves from the oven and fill the holes with the bean and mushroom stuffing. Serve any extra on the side.
6. Serve with a large green salad.

Ingredients:

• 225g chickpeas, soaked and cooked as per instructions (or 2 x 400g tins)
• 3 x garlic cloves (or to taste)
• 2 tablespoons olive oil (or as necessary for required consistency)
• 1 tablespoon tahini paste (optional)
• juice of 1 lemon
• juice of 1 lime
• paprika
• black pepper

Instructions:

Cook chickpeas as instructed
Drain chickpeas, keeping small amount of liquid
Puree chickpeas with some of the liquid from cooking & all other ingredients bar paprika. Use olive oil / citrus juices and pepper to taste
Dust with paprika to serve.

Keep chilled. Can also be frozen and defrosted in batches as and when needed.