Congratulations!!! First on your expected baby and second on deciding to give your baby the best possible start by seeking naturopathic and nutritional advice.
Energy requirement change little during pregnancy try not to eat large quantities of food – go for quality instead.
Eat normal real food. Fresh lean meats, chicken, turkey, lamb, beef, pork.
Plenty of vegetables – as wide a variety as possible – choose steaming or baking or micro waving.
Salad veg, avocado, tomato, capsicum, beetroot, onion, etc.
Eggs cooked any way but never raw.
Cereals – whole grain, sourdough, rye breads. Barley, rice, pasta, quinoa, oats, polenta, cous cous, buckwheat.
Canned fish or fresh fish but not sword fish or flake.
Dairy products – full fat, plain yoghurt, hard cheese, milk, butter.
Don’t microwave meat. Don’t BBQ meat so it chars or burns.
Choose olive oil for cooking oil use flax or olive oil for salads.
Do not use mixed vegetable oils
Eat fresh nuts and dried fruit for snacks (not peanuts)
Eat lots of fresh fruit – all kinds
Frozen vegetables are ok.
If you have a juicer – GREAT have one or two fresh veg and/or fruit juices every day
Seeds like sunflower and pepitas are a good snack
Tofu is fine but it must be cooked.
Fresh herbs like parsley, mint, thyme, rosemary are great
Soy milk is OK
A little dark chocolate is a healthy snack (choose Lint 70% or 80% cocoa)
Choose organic or home grown as much as you can – otherwise wash all fruit and veg very well.
An Omega 3 supplement is essential. for the babies brain development and to reduce the risk of asthma etc.
You need extra iron to support increased blood volume, extra calcium for the baby’s teeth and bones. If you don’t have sufficient your own bones will be weakened.
Zinc is essential to support the baby’s developing immune system.
You should take a multi vitamin designed for pregnancy as well as eating a varied diet.
A calcium supplement is a good idea. Choose one with Vitamin D added.
Exercise for 30 minutes every day – walking or swimming or cycling are good options
If you are not working have a nap after lunch every day and generally get enough rest and sleep.
Possible problems:
Morning sickness – try ginger tea and take your time getting up in the morning. Chamomile tea settles the tummy. Peppermint tea relieves bloating and flatulence. Ginger relieves nausea.
Constipation: Eat 3 or 4 prunes at breakfast time and add psyllium husks to your breakfast. Drink plenty of water.
Bacterial infections: Wash hands after handling raw meat, wear gloves when gardening, cook all meat well; avoid deli meats and meals that have been sitting in heated trays.
Unstable blood glucose – eat snacks between meals (a few almonds) choose Low GI carb foods.
High blood pressure – get enough Vitamin D and avoid highly salted foods.
Maintain a normal weight – gain slowly – do not eat large meals.
Don’t forget to walk or exercise every day.
BA. Dip Med. Herb., Dip Soc Science Snr Fellow AANMP
Naturopath, Herbalist, Nutritionist, Meditation Teacher
