BUILD YOUR BABY WITH EVERY BITE

RULE #1 DON’T EAT FOR TWO

It can be tempting to use your pregnancy as an excuse to eat all those foods you’ve deprived yourself of for so long. However, before you tuck into the caramel cheesecake, consider that you don’t need that many extra kilojoules when you’re pregnant than when you’re not. In fact, the additional kilojoules you need are equivalent to a peanut butter sandwich, a banana and a glass of milk. Assuming you are at a healthy weight to start, you shouldn’t gain more than 12 to 16 kilograms during your pregnancy. Excessive weight gain can predispose you to conditions such as pre-eclampsia (high blood pressure and excess protein in the urine), as well as leave you with more weight to lose after the baby is born. So, it is definitely advisable to keep your weight in check and avoid unnecessary kilojoules.

RULE #2 MAKE SPACE FOR MILK

Calcium is essential for your baby’s growth, and if you don’t get enough calcium through your diet, then your body will have to rely on your own stores to compensate for these needs. You can get calcium from dairy products (yoghurt, cheese, milk), but also in tofu, and fish with edible bones (like kippers, sardines, pilchards). If you struggle to get enough calcium in, you can take a supplement, but be sure to not take it with fibre (your bran flakes), caffeine (your morning cup of tea) or your iron supplement – all of which can interfere with its absorption.

RULE #3 STOCK UP ON HEALTHY FATS

Although fat is usually a “dirty word,” the right balance of healthy fats is essential for your growing baby’s health. Healthy fats include those found in nuts, seeds, avocados, olives and olive oil. It is especially important to ensure that you eat enough omega-3 fatty acids, which are essential for your baby’s brain development. Omega 3s are found in fatty fish (sardines, pilchards, trout), walnuts and flaxseed.

RULE #4 FILL UP ON FIBRE

Many women find that they struggle with constipation during pregnancy.

As a result, it is a good idea to increase your fibre intake to improve digestion and prevent constipation. You can get your fibre from oats, bran flakes, fruits, vegetables, whole grain starches (brown rice) and legumes.

RULE #5 HYDRATE WHEN YOU GESTATE

It is essential to increase your fluid intake when you’re pregnant to allow for your increased blood volume during this time. Aim for ten glasses of fluids per day to meet your needs. Water, herbal tea and vegetable soups will count towards your fluid intake, but anything with caffeine (coffee and green tea) will not. In addition, caffeine has been linked to adverse birth outcomes, so if you must have tea or coffee or other caffeine-containing drinks, keep it to a maximum of one cup per day.

RULE #6 PUMP UP THE PROTEIN

Protein is the building block of muscles, enzymes, and other components within the body. Therefore, when you’re building a whole new (albeit little) person, you need to make sure that you’re eating enough protein. In addition, protein helps balance blood sugar, so getting enough protein can help to prevent cravings. Try to increase your protein by eating more fish, meat, eggs, poultry, cheese, legumes and dairy.

RULE #7 DON’T FORGET THE FOLIC ACID

Folic acid is important for the development of your baby’s nervous system and is necessary to prevent neural tube defects (such as spina bifida). Ideally, you should start taking a folic acid supplement three months before conception and continue through to at least the end of the first trimester. In addition, you should try to eat more foods that contain folic acid, such as green leafy vegetables and whole grains.

RULE #8 GET ENOUGH IRON

Your iron needs to be increased during pregnancy. If you don’t get enough iron, you can develop anaemia, and you may start to feel extremely fatigued, pale and lethargic. Although you will generally get most, if not all, of your iron needs from your prenatal vitamin, it’s a good idea to focus on eating more iron-rich foods, such as lean red meat. ●