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Pregnancy is an exciting time, but when you’ve got both yourself to look after and a new baby on the way, you need to make sure you nourish yourself with a nutritious, healthy diet.
While the principles of healthy eating remain the same during pregnancy, there are certain nutrients you need to pay special attention to, plus some foods to avoid.  What to eat1: Folate Folate, or folic acid (the synthetic form) are essential for healthy development of the neural tube which forms the spine and brain. Low levels of folate increase the risk of neural tube defects, such as spina bifida. While folate is most important in the three months before conception, it is still important during the first 12 weeks of pregnancy.
Folate is found in leafy green vegetables, legumes (dried beans and peas), yeast and yeast extracts, (eg Marmite, Vegemite and Promite), and folate-fortified breakfast cereal. However, during pregnancy it isn’t realistically possible to get enough folate from food alone, so it is recommended to take an 800mg supplement. A doctor or pharmacist can point you in the right direction of a good supplement for you.
2: Calcium During pregnancy you need to get enough calcium to look after your own bones as well as providing for your babies bone development. To make up for the extra calcium requirements, the body adapts to absorb more calcium from the diet, so the amount you need doesn’t increase. However, a large number of women do not get enough calcium in their diet regardless, so make sure you get at least three serves of calcium rich foods a day to look after your and your babies bones. One serve is equal to the following: - 250ml glass milk
- 2 slices cheese
- 1 pottle of yoghurt
3: Iron Iron is an essential mineral used to carry oxygen around the bloodstream. Iron requirements in pregnancy are increased to provide for both the growing baby and an increase in the blood volume in the mother. Low iron intake can lead to tiredness and anemia, so to ensure adequate iron intake eat two servings each day of the following: lean meat, poultry, seafood, eggs, legumes or nuts. Wholegrains also provide some iron, so chose these over refined varieties. If you are feeling exhausted and think you could be low in iron, see a doctor for proper diagnosis rather than self prescribing iron supplements.  4: General NutritionEating for two does not literally mean eating for two. The best advice is to eat when you're hungry and don’t think of pregnancy as an excuse to eat anything and everything you want. Maintain a well balanced diet – aim for wholegrain carbohydrates, lots of fruit and vegetables, lean protein and dairy foods or substitutes for calcium. Being overweight and too much weight gain during pregnancy are risk factors for gestational diabetes. Gestational diabetes is a risk to both you and your baby. For your baby it can cause: - Very fat babies who are at much higher risk of developing serious problems following birth
- Shoulder dislocation during birth (as they are too large to pass easily through the birth canal
- Low blood glucose levels after birth
- Prolonged jaundice
- Low levels of blood calcium
- Respiratory distress syndrome
 What to avoidListeria is a common bacterium found in certain foods which is a risk for pregnant woman as it can cause miscarriage and stillbirth. To avoid becoming ill from Listeria do not eat the following foods during pregnancy: - Cold pre-cooked chicken
- Ham and other chilled precooked meat products
- Stored salads and coleslaws
- Raw, smoked or pre-cooked fish or seafood
- Sushi
- Raw (unpasteurised) milk
- Surface-ripened soft cheese (eg, brie, camembert)
- Marinated mussels or surimi
- Raw eggs
Alcohol should also be eliminated from the diet. Alcohol consumption can cause Fetal Alcohol syndrome that causes life long, irreversible damage to your baby. The “safe” level of alcohol consumption is not known, so best advice is definitely avoid it.
Nicola
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