Healthy eating
So, you may have heard or have assumed that when you are expecting you can eat for two. Unfortunately, mum, that’s just an old wives’ tale.
Mum, I’m going to get real with you for a minute and you may not like this but the ‘eating for two’ because you’re pregnant is just a myth and one of the biggest diet blunders so many of us make. In fact, for the first two trimesters, you should not even increase your calorie intake, and after then it’s only recommended to increase your calorie count by 200 (the equivalent of a glass of milk) during the third trimester (sorry!). You do however need to consider what you are eating and perhaps stagger food more through the day. What you eat, your baby eats, so as a mum-to-be this is where you can help your baby even before they are born. During pregnancy there are a few foods you should definitely avoid as they may contain bacteria which can be passed on to baby for a full list click here. Choose healthier options over fried, high calorie foods and eat the rainbow (not just skittles!) to gain all those fantastic vitamins and nutrients. Talking of vitamins, you should hopefully be taking your folic acid and vitamin D by now, if not then now is the time to start as they can help instantly and should be taken for at least the first 3 months. For more details on what vitamins to take, click here. If you’re suffering from morning sickness you may be not may be struggling to keep some foods down altogether, try eating little and often to see if that helps. If you are really struggling, then do contact your midwife or doctor. Try healthy snacks like avocado on toast or veggie sticks and houmous, these are really tasty and contain good fats. One of the not so nice side effects of pregnancy is piles. Not very glam but it does happen. To try and avoid this then up your fibre intake, so plenty of wholemeal bread, brown rice and pasta and lots of fruit and vegetables to help keep you regular. If you are experiencing this, increasing fibre will help but also do speak with your Dr or Midwife to get help. It’s also important to keep active, aiming for at least 30 minutes of moderate activity a day. If you are fit and healthy already then keep up with your usual fitness regime, although do mention your pregnancy to your coach or trainer. If you are less active then now is a great time to start as toddlers can be super speedy and you will need plenty of stamina to keep up with them. For more details on how to keep fit, take a look at our keep fit plan. If you have any questions at all about your diet or fitness, then do ask your midwife for advice.