Pre – Natal Nutrition

Top 10 superfoods to eat during pregnancy. The most important time to eat healthily to keep you, the mum in tip top shape during pregnancy and to give your baby the nutrients he/she needs.

1.Yoghurt. This is rich in calcium and look for a yoghurt that is fortified with vitamin D. Both vitamin D and calcium are essential for healthy bones in mother and baby.

2.Berries. They are full of nutrients – vitamins c, fibre and of course antioxidants. All are important for the mother and baby. In particular antioxidants are good for the immunity. Vitamin C helps with the mothers of absorption of iron and the fibre can help prevent constipation.

3. Sweet potatoes. These are an excellent source of beta-carotene – this is the form of vitamin A that is found in vegetables. Vitamin A is essential for the development of the babys heart, eyes and brains. High levels of vitamin A can damage an unborn baby, so vitamin A from animal sources should be limited

4. Salmon. Your intake of salmon and oily fish should be limited during pregnancy, but should not be eliminated totally. Oily fish are rich in omega-3 fatty acids which are important for the development of the babys brain.

5.Broccoli. Broccoli, along with other green vegetables, is a great source of folate, which is essential for the development of the babys brain and spinal cord.

6.Oats. Oats are low in fat and high in fibre. Unlike some other carb rich foods, oats release their energy really slowly which helps to maintain your blood sugar levels.

7. Pulses. Pulses such as lentils, peas and beans are a source of protein, vitamins, fibre and many minerals. One portion of any of these count towards one of your five a day.

8.Rapeseed oil. Healthy fats are an essential part of all diets. Rapeseed oil has healthy monounsaturated fats and has the lowest saturated fat content of all oils. It contains antioxidants, vitamin E  as well as omega-3 fats.

9. Dried aprocots. Dried apricots are a great snack and these are packed with folci acid, iron and fibre.

10.Water. Water is need to keep the body hydrated and helps with blood pressure and can also help avoid constipation.