BlossNutritionPregnancyPregnancy health

Eating a well-balanced and nutritious diet is important for our overall health and when we fall pregnant, it is particularly essential that we make sure we are consuming those all-important nutrients to help support the growth and development of our baby! Before we get going, this article is based on evidence based research and should not be considered as personalised advice. If you have any specific concerns about your diet whilst pregnant please seek help from your GP, Midwife or Registered Nutritionist / Dietitian.

Eating a well-balanced diet that contains nutrient rich foods is considered very beneficial in pregnancy. Unfortunately, the first trimester can be very difficult in regards to what we eat… Around 70% of pregnant women will experience some kind of morning sickness (often reported as all day sickness) which can make it very difficult to balance your meals. Do not worry if all your body can stomach is carbs. The baby will draw its nutrient intake from your existing nutrient stores – it will just be you that feels deprived! My advice would be to eat little and often, eat what you can, stay hydrated and make sure you are taking prenatal vitamins. 

There is no specific ‘pregnancy diet’ however there are some key food groups and nutrients you will need to consider. 

As mentioned, a lot of women can only stomach carbohydrates in the first trimester (I personally lived off marmite on toast!)… the good news is carbs are the bodies preferred source of energy so they are important to include throughout all stages of pregnancy. Try and opt for whole grains where you can to help support your fibre intake. Fibre is very beneficial to our wellbeing and can also help to support a healthy digestive system. You also want to be mindful of your protein intake. Protein supports the growth and development of the baby so make sure you are having a portion of protein at each meal (and snacks). Mix it up and include plenty of plant proteins too as foods such as beans, chickpeas and lentils are good sources of fibre too. 

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