Nutrition Throughout Motherhood

Deciding to have a baby is an exciting time but the nutrition advice out there can be overwhelming. This article aims to dispel any myths and give you some useful information to help you whilst pregnant and once the baby has arrived.

During Pregnancy

The majority of foods are safe to eat whilst pregnant but some foods should be avoided as they may increase the risk of food-borne illness which can lead to miscarriages, premature labour, low-birth weight, infant death or hearing loss, blindness, intellectual disability or brain and eye problems in the baby. Also, some foods contain toxic levels of certain vitamins or heavy metals which can damage the developing baby.

Certain fish contain high levels of mercury which can harm the developing baby’s nervous system. Swordfish, shark, marlin should be avoided completely during pregnancy whilst tuna or other oily fish should be consumed a maximum of twice a week. But don’t cut oily fish out completely as it is a great source of omega-3 fatty acids!

Unpasteurised milk and products made from this milk should be avoided because of the risk of toxoplasmosis, listeriosis and campylobacter. All milk sold in UK supermarkets is pasturised and safe for pregnant women to drink.

Some raw or undercooked eggs should be avoided as they increase the risk of food poisoning but eggs with the Red Lion logo are safe to eat raw or partially cooked as they have a low risk of salmonella.

Raw seafood and shellfish should be avoided due to risk of food poisoning from salmonella or parasites present in some wild fish.

Too much caffeine which is present in coffee, tea, chocolate and certain soft drinks may affect the developing baby. When pregnant, you should limit your caffeine intake to 200mg. A can of cola has around 40mg of caffeine, a mug of tea has around 75mg, a bar of plain chocolate has around 50mg and a cup of instant coffee has around 100mg.

Raw, rare and undercooked meat as well as cold-cure meat should be avoided due to the risk of toxoplasmosis. Make sure you cook meat thoroughly until there is no trace of pink or blood.

Liver or liver-products should be avoided as they contain high levels of vitamin A, which may lead to birth defects. It is also important to check if any food purchased or supplements taken are supplemented with vitamin A.

Although preparing and storing food safely is always important, it is especially important during pregnancy as the consequences of food-borne illnesses can result in both the pregnant woman and the fetus being at risk. This is due to the hormonal changes which occur during pregnancy; progesterone levels increase which in turn reduces immune function which means pregnant women are more susceptible to food-borne illnesses.

After Pregnancy

Following childbirth it is important to have a balanced diet to replenish stores for long-term health, to overcome any specific postnatal problems such as constipation and anaemia and to help the additional nutritional requirements of breastfeeding, if this is what you choose to do. Check out our previous post on nutrition for breastfeeding for more information.

Nutritional needs of women in the postnatal period can be met by following the principles of healthy eating recommended for the general population whilst taking into account some additional dietary issues which are specific to post-partum women. It is important to avoid crash and fad diets and instead choose to nourish yourself with enough energy, rather than skipping meals. Aim to have easily accessible snacks pre-prepared to ensure you’re eating regularly. If you choose to breastfeed your energy requirements will increase so it is important to respond accordingly. This may include eating more often, increasing your portion sizes or choosing more energy dense foods such as nuts, nut butters and smoothies.

To promote recovery, make sure you’re eating foods which are high in protein such as milk, cheese, yogurt, meat, fish and beans. Ensure you’re having plenty of fruits and vegetables to keep your vitamin and mineral levels optimum. They also contain fibre which can help prevent constipation.

If you are breastfeeding, you may be concerned about the quality and quantity of your breastmilk. But rest assured, there is no particular way of eating you should follow whilst breastfeeding rather, as always, aim for a balanced and varied diet. Some nutrient requirements do increase during breastfeeding including protein, B2, B3, B12, vitamin C, vitamin D, calcium, magnesium, selenium and zinc. These increased requirements can easily be met through a balanced, healthy diet.  Vitamin D is the only nutrient which all members of the population are required to supplement, especially during the Winter months when we cannot get enough vitamin D through sunlight. Healthy Start vouchers are available from the NHS for any pregnant women who are on certain tax credits which can be used for vitamin supplements.

You may become dehydrated during breastfeeding so make sure you drink plenty of fluids during the day. Try to keep a bottle of water with you to remind you to rehydrate. Whilst breastfeeding, drinking more than two units of alcohol per day can affect your baby’s development. Alcohol in breast milk can interrupt your baby’s sleep schedule. One unit is equal to a small glass of wine, half a pint of beer or a single measure of a spirit. Also, caffeine can impact your baby’s sleep, so it is important to keep an eye on your intake. Caffeine is present in coffee, tea, chocolate, some soft drinks, energy drinks and even in some medications. Try to limit your intake to 200mg a day. A mug of instant coffee is about 100mg of caffeine and a mug of tea is about 75mg.

Although you may have heard that eating peanuts during breastfeeding can increase the risk of your baby developing a peanut allergy, the evidence shows that there is no increase in risk. Peanuts and peanut butter can be enjoyed as part of a healthy diet during breastfeeding.

In regards to post-partum movement, it is important for women to check with their GP, midwife or health visitor before resuming regular exercise. Enjoying movement can help relieve stress, improve energy levels and help with sleep. Following sign-off, post-partum exercise classes are a great choice as they are specialised for new mothers.