Foods to Increase

Calories - pregnant mothers should increase their calorie intake by between 200-300 calories per day during the second and third trimester.

• 10 almonds = 217 kcal
• 100g average serving of hummus = 187 kcal
• 100g plain bio yoghurt = 100 kcal
• Plain omelette 2x 60 g eggs = 214 kcal 50 g
• Swiss muesli = 187 kcal
• 200g porridge with whole milk = 232 kcal
• 1 large wholemeal roll 105g = 250 kcal
• 1 medium avocado 100g = 190 kcal

Increase lean sources of protein - This is needed for growing tissues and for the placenta. Source: fish (see note below), well cooked meats, pulses, nuts and seeds, well cooked eggs, dairy.

Fruit and vegetables – 5-8 portions per day. Wash these well to remove bacteria, pesticides and toxins. The soluble and insoluble fibres will help prevent constipation and will help remove toxins and excess hormones from the colon.

Foods to Decrease

Junk foods - Research suggests that diets high in fats can harm the baby. High fat diets can permanently "programme" metabolic and cardiovascular abnormalities in the developing foetus. Meaning that children born to mothers who had high fat diets may be more likely to have heart problems in later years. Therefore decrease animal fats and increase vegetable fats from nuts (not peanuts), seeds, olive oil, avocados. Avoid trans fats (fats that are damaged by frying or processing) studies have shown that these can be incorporated into foetal tissue as well as maternal milk.

Certain types of oily fish - Oily fish contain essential fatty acids that are important for foetal development. However, the UK Food Standards Agency has recently warned that expectant mothers should avoid eating more than 3 servings of oily fish per week as it can contain high levels of mercury contamination. There are fears that mercury can damage the nervous system in unborn infants. High levels of mercury is found in shark, swordfish, king mackerel and marlin. It is also found at lower levels in tuna. Salmon and smaller ocean fish e.g. sardines, should be fine. Consider supplementation

Liver - The liver functions to detoxify, therefore bear in mind that liver may contain toxins (organic is better) however, it is also very high in vitamin A and large amounts may harm the baby.

Unpasteurised dairy products & soft cheeses - These carry a risk of listeria infection. Read the labels carefully, you may not realise that the cheese you are purchasing is unpasteurised.

Pate and raw meats – These may also carry listeria infection. Raw meats such as parma ham may cause toxoplasmosis.

Alcohol - Some authorities suggest that one unit may be fine. But other research suggests that it is better avoided completely. Note that the foetus is most at risk in the early days and weeks, before you are aware that you are pregnant. If you are likely to get pregnant you should probably stop drinking.

Caffeine – studies have shown that high caffeine consumption has been associated with miscarriage and low birth weight. Limit your intake to two cups per day (150mg of caffeine).

Sugary and refined foods - these can disrupt hormone and blood sugar balance.

Supplements that can help

Essential fatty acids - Research published in the American Journal of Clinical Nutrition suggests children born to mothers who ate oily fish had better visual development. Oily fish contains DHA, a fatty acid which is an essential building block of nerve cell membranes in the brain. Since there are problems with mercury contamination I would recommend a supplement as these are microfiltered to avoid contamination.

Multivitmain and mineral – containing:

• Folic Acid – this is important to help prevent nutral tube defects e.g. spina bifida. It comes from green leafy vegetables. However, it is recommended that you take 400mcgs per day. Ideally this should be taken prior to getting pregnant.
• Iron – lack of iron can cause fatigue about 1 in 10 women are deficient in iron during their pregnancy. Sources of iron in the diet include green leafy vegetables, sardines, lean red meat, dried fruit and nuts. Some forms of iron can cause constipation. Look for Iron Bisglycinate as this does not cause gastrointestinal irritation or constipation.
• Calcium – calcium citrate is the best form, carbonate is poorly absorbed.
• Vitamin D is also important to absorb calcium. Vitamin D comes from sunlight so try to get out every day.

Nutritional Tests:

Hair Mineral Analysis Research suggests a link between nutrient mineral imbalances, toxic elements and reproductive abnormality. These can be detected using a simple hair mineral analysis. Relevant toxic elements include: Lead: linked to low energy in the mother, still births, neural tube defects, child behavioural problems (sources: exhaust fumes, old paint, old water pipes) Cadmium: linked to low birth weight, contamination can continue through maternal milk. (sources: smoking) Mercury: a neurotoxin (sources: dental fillings, fish) Aluminium: a neurotoxin (sources: cooking utensils, anti-perspirants, antacids, unfiltered water) If toxic elements are discovered, these can be eliminated using alterations to diet and supplementation. Contact us for more information.