One of the most studied strains: lactobacillus rhamnosus has been shown that when taken in the final trimester of pregnancy (and in some cases postnatally as well), it greatly reduces the chances of the baby developing atopy (asthma, eczema, hay fever). Probiotics containing lactobacillus strains have been shown to reduce the chances of the child developing allergies by almost 80%. If both parents have a history of eczema, the chances of their baby developing eczema is around 60-80%. If you know you have an MTHFR gene mutation (which is responsible for the conversion of folic acid to other compounds required by the body), you may benefit from supplementing folinic acid and/or 5-MTHF instead. It is important to start as soon as you know you are pregnant, or ideally before you start trying to conceive. High quality pregnancy multivitamin that contains at least 400 mcg folic acid (to help prevent neural tube defects) - this supplement is most important in the very early stages of pregnancy as the spinal cord is developed 4 weeks after conception. Inositol - Particularly for women with PCOS and insulin resistance, supplementing inositol can be a safe replacement for Metformin during pregnancy. This is a general guide – please talk to your health care provider before beginning any of the suggested supplements. To make your grains more digestible and higher in available nutrients, read this article about soaking grains. High consumption of carbohydrates (particularly refined carbs and sugars) during pregnancy can imbalance blood sugar levels and contribute to gestational diabetes, so aim to include moderate serves each meal. Nutrient dense starches include sweet potato, pumpkin, parsnip and beetroot. Moderate levels of grains/starch: when eating grains, go for whole-grains such as brown rice, whole oats, quinoa or whole-grain pasta. Don’t waste space with low nutrient foods – crowd them out with nutritious, satisfying wholefoods and you won’t feel deprived. ![]() Steer clear of processed/packaged/high sugar foods: processed foods offer very little nutrition and often contain chemicals which can be harmful to you and your baby. ![]() Stay away from soda/soft drinks, alcohol and high intake of tea and coffee. Ideally, most of this fluid comes from water, herbal tea and occasionally juices. As blood volume increases rapidly during pregnancy, adequate water levels are crucial for replenishing baby’s amniotic fluid and can prevent morning sickness and constipation. Focus on including plenty of leafy green vegetables (spinach, kale, collard greens, parsley etc) for a good quality source of folate.Īt least 10 cups of fluid a day. Eating a wide variety of fruit and veg will act as a cover-all in providing your body with many of the nutrients it needs, as well as plenty of fibre to avoid constipation. Healthy sources of fats include: olive oil, avocado, nuts and seeds, eggs, oily fish, meats (if you choose to consume them).Īn abundance of fresh vegetables and fruit: fruit and veg are full of vitamins, minerals and fibre. During pregnancy, adequate fat intake is crucial for the development of baby’s organs and brain. 65 kg woman requires ~78g protein per day).Īdequate healthy fats: contrary to much of the now outdated government advice to reduce fats, modern research is demonstrating the importance of healthy fats for all body systems. To calculate your estimated protein requirement, times your pre-pregnancy weight by 1.2 - this is the amount in grams suggested to eat daily. ![]() grass fed/free range/organic where possible. Good quality proteins are minimally processed and from high quality sources e.g. ![]() Good quality protein: most women require around 80 grams (2.8 oz.) of protein during pregnancy. When buying packaged foods – a good rule of thumb is if there are ingredients on the packet you don’t recognise – don’t buy it. Focus on nutrient dense whole-foods: this means minimally processed and as close to the natural form as possible.
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