Eating for two?

There’s lots of advice about nutrition during pregnancy, but for many, eating at all is an issue. I’ve been sick at least once a day during this pregnancy and existing on rollmop herrings, Doritos and apples, but I’m still exercising and my baby is growing well. One myth to ignore is that you’re ‘eating for two’, says Will Hawkins, nutritionist with online GP service Push Doctor. ‘It’s not necessary to double your portion size while pregnant; doing so can undo the good work done by running. Adding two healthy snacks to your meals should be enough to get the extra calories needed to support your exercise and baby’s growth. Hawkins advises focusing on nutrients such as:

PROTEIN, found in lean meat and dairy, is vital for muscle growth and repair during pregnancy. Aim for 2g of protein per kg of body weight every day.

OMEGA-3, found in oily fish, walnuts, flax and chia seeds, and seaweed, will help your baby’s cognitive development.

VITAMIN D, produced when you’re exposed to sunlight, and needed by your baby for healthy bones. Look for fortified foods, such as cereal.

ZINC, found in whole grains, legumes and nuts, supports your immune system.

FOLATE, found in dark, leafy vegetables and legumes, lowers the risk of certain birth defects.

CALCIUM, found in dairy, legumes, tofu, figs, nuts, seeds and dark, leafy vegetables, also helps bone development.

VITAMIN B12, found in meat and animal products, maintains your nervous system during pregnancy and also develops your baby’s central nervous system.

IRON, found in red meat, seeds, whole grains, nuts, dried fruit and dark, leafy veg, helps you produce sufficient blood for you and your baby, and combats energysapping anaemia.