Healthy Pregnancy Goals

Finding out you’re pregnant is a wonderful and exciting time. It can also be a confusing time especially for new mums to be. You want to ensure that you are giving yourself and your baby a healthy start. Nutritionist Gaye Godkin highlights some essential nutrients and helpful tips for your pregnancy journey.

Trimester 1

In Trimester 1, your body is laying down the foundation for the foetus to form. Cell replication is at its highest during this period and folate is a key component in DNA replication. Make sure you are eating lots of greens which contain a source of folate: including cabbage, broccoli, spinach, avocado and green lentils. The Proceive range contains the recommended 400ug of folic acid in the L-methyfolate form for increased absorption.

It is important not to focus on a single nutrient and your body needs a whole suite of nutrients that complement the diet. Your body needs B Vitamins to make energy for the baby, and to convert all those you need a good supply of glucose. To give your body all the support and energy it needs.

Trimester 2

By Trimester 2, the foetus has developed. This period is all about growth and supporting that growth. Your body needs amino acids which we get from protein. It’s important that you are eating a diversity of protein, as each form of protein has a different complement of amino acids and not to rely on getting protein from one particular source. Vitamin D is crucial in the diet during pregnancy, as the baby is growing, and the bones are developing. Vitamin D works with calcium to help the body build strong bones and to continue to maintain them. It is involved in brain development and supports muscle function, increasing the chances of having a happy healthy baby.

The sun is the best source of Vitamin D. However due to our northernly latitude, you’ll never get enough. We have an issuein Ireland with Vitamin D deficiency. There has been research conducted by the National Maternity Hospital in Dublin, showing the need for mothers to take a Vitamin D supplement. The research found that the average dietary intake of Vitamin D among pregnant women in Ireland was 80% below the recommended intake for an average adult. Good food sources of Vitamin D include oily fish such as mackerel and salmon.

Trimester 3

Trimester 3 is about nurturing the baby and making sure that your baby doesn’t deplete mum of all her nutrients. Omega 3 can be taken before, during and after pregnancy. If you do not eat oily fish, it is recommended to take an Omega 3 supplement. Omega 3 supports the development of the baby’s eyes, brain and heart. Proceive Omega 3 is high strength and purity with 660mg EPA and 440mg of DHA. Iron is essential for normal blood development and normal cognitive function. Iron, Magnesium, and Vitamin B2 contribute to the reduction of tiredness and fatigue which are helpful during Trimester 3. Make sure to space out your meals as during Trimester 3 as digestion can be difficult and you can experience issues like heart burn.

Remove processed foods and soft drinks from your diet during your pregnancy, as they do damage to other nutrients in your body. It is recommended to avoid excess caffeine, blue cheeses, and soft cheeses with white coatings on the outside such as brie, unpasteurised milk and several types of fish with high mercury contents.

Staying active and healthy in pregnancy helps your body stay strong for the birth process. Pelvic floor exercise and perineal massage can strengthen your pelvic muscles to make birth more efficient, with less chance of pelvic trauma. Ask your midwife how to perform these exercises and message.