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The First Trimester

The first three months are a time of rapid growth and development. Your baby develops all its organs and body systems within the first twelve weeks. It is a time for nutrient dense high quality foods, eaten in small meals throughout the day.

Morning Sickness

Many (but not all) women suffer from morning sickness, and may find the smell and idea of food difficult to cope with. These suggestions may help you over this period

• Eat something high in protein before going to bed; this may help your blood sugar to stay level. Low levels of blood sugar may increase the risk of pregnancy nausea
• Have some oatcakes or crackers by your bed and eat a couple slowly with a cup of tea before attempting to get out of bed,.
• Ginger is wonderful for nausea – you can buy tea bags or grate some fresh ginger and add boiling water.
• If you don't like ginger, some women find small sips of iced water helpful.
• Avoid greasy foods

Constipation

Constipation is common throughout pregnancy but can be especially troublesome in the first and third trimester this is due to pregnancy hormones slow the rate of food passing through the gastrointestinal tract. Increasing the level of fibre in your diet may help to ease this problem. The following sample days meal plan give you some ideas of foods that are high in fibre and also contain many important vitamins and trace minerals.

• Breakfast

  Wholemeal toast, hoummus and marmite, bio yoghurt and chopped dried apricots, or porridge with vanilla yoghurt and dried berries and cherries. Apricots are a good source of fibre, B vitamins, folic acid, and Iron

•  Lunch

• Three bean salad, (kidney, chickpeas, flageolet) with tinned or fresh tuna, tomatoes,  watercress and plenty of chopped iron-rich parsley.  Sliced pear with a couple of square of dark chocolate. Beans and pulses are full of fibre and rich in the energy giving B vitamins.

•  Supper

  Wholemeal pasta bake, with grilled chicken and broccoli.  Salmon fillets with roasted sweet potatoes and red peppers.  Fresh fruit salad, or baked apples with dried fruit and custard.  Try to include oily fish such as salmon, herring or mackerel once of twice a week, but it is probably best to limit fresh tuna during pregnancy as it may contain high levels of mercury.  Oily fish contains high levels of omega 3 fats can help your baby's development.  This fats are also found in walnut, seeds, flax and hemp oil; which can be used to make a great salad dressing.  Have a look at the Good Oil   http://www.goodwebsite.co.uk/ website for inspiration.  Pregnant women are advised to eat some fish no more than twice week, and avoid some fish like swordfish and marlin, the Foods Standard Agency has an easy to follow chart available.

• Snacks

  Oatcakes and guacamole, or a handful of almonds and a banana.  Hardboiled egg and watercress sandwich,  Wholewheat digestive biscuits and  an apple.

How can Nutritional Therapy help?

You may be confused with all the different things you have been told, or read about, concerning what you should and shouldn't eat, or you may have specific health requirements you wish to discuss.  Your nutritional therapist will take a detailed history  and help you plan the best dietary strategy for you and your baby.  We can also give advice regarding nutritional supplements during pregnancy.  Nutrition and diet can also help with energy levels and mood in the months after delivery, and you will be given lots of support and advice to help you in the first few months following the birth

Why Nutritional Therapy is different

We treat you as an individual, what is right for one person is not necessarily right for another. In order to devise an effective strategy just for you, we take into account how much time you have to cook, your family's needs, budget and most importantly what your favourite foods are. Only then can we put together a nutritional plan which will really suit you and make it as easy as possible for your to achieve the good health you deserve.

For a no obligation free of charge chat  with one of our therapists click here.

Foods to avoid

• Cheeses with soft rinds or blue moulds - Risk of listeria
• Any unpasteurized products - Risk of listeria
• Undercooked meats or egg - Risk of salmonella
• Alcohol Has no nutritional value and may damage your baby

Weight gain in pregnancy

Pregnancy is not a time to diet, forget about the celebrities who are back in their jeans a month after giving birth. Your body puts on weight to prepare you for giving birth and breastfeeding, as well as the demands of looking after a new baby. Your midwife or GP will monitor your weight, but on average most women gain about 2 stone.

Life after birth

After delivery continue to eat a nutrient dense varied diet, although you may find that certain rich and spicy foods can affect your breast milk and upset your baby. Your may feel tired and a little overwhelmed in the early weeks, but a good varied diet using the food groups mentioned in this leaflet, will help to give you the energy you need to cope with the broken nights and demands of being a new mum. Last but not least - enjoy your new baby – this is a very special time for you both