Top foods to sneak into your daily diet
The New Year is upon us! I'm sure we're not alone in having overindulged a little over the festive period on chocolates and any other delicious treats on offer (no regrets - yum!). Whilst many use January as an ideal time to cut certain foods out of their diets, we want to focus on what pregnant women can try and add to theirs to support their pregnancy and feel healthy and strong. Rather than jumping into restrictive diets (which are not recommended during pregnancy), making healthier choices and fuelling your body with nutritious food is beneficial for your growing baby, your overall fitness and how you feel, as well as supporting your mental health and even how well you sleep - awesome!
If you'd like some advice on achieving a healthy diet, head to the NHS website which has some fantastic resources including the eatwell guide; showing how much of what we eat should come from each food group. In addition to getting a good balance of veggies, protein, carbohydrates etc, there are some fantastic foods which can help your body to function smoothly and to get a boost of certain vitamins and minerals which are recommended in pregnancy. We've put together our top picks to try and sneak into your diet to help you stay healthy and feeling great this winter:
Fiber - Fiber aids digestion, helps to combat constipation and regulates blood sugars, so it's a fantastic addition to your diet. Fiber is found in grains, fruits, vegetables, nuts and beans. Fruit and veg also contain fantastic vitamins and minerals so remember to try and aim for 5 portions a day; they can be raw, steamed, boiled or blended, so get creative with your seasonal faves!
Vitamin C - Vitamin C works as an antioxidant to protect our bodies from damage and maintain healthy skin, blood vessels, bones and cartilage. Most of us think of citrus fruits when we think of vitamin C, but it’s also found in lots of other fruit and vegetables that you may not expect; strawberries, broccoli, potatoes, peppers and brussel sprouts.
Iron - Iron is key in making red blood cells which carry oxygen around our bodies. A lack of red blood cells is known as anaemia and can lead to us feeling tired, short of breath, pale and having palpitations. Pregnancy can be the cause of anaemia as more red blood cells are required for you and your baby, so your iron level will be checked at your booking appointment and at 28 weeks. Iron can be found in nuts, beans (edamame, kidney beans and chickpeas), red meat, dried fruit and fortified breakfast cereals, so there's something for everyone!
Vitamin D - Vitamin D regulates calcium and phosphate volumes in our bodies which are needed to maintain our bones, teeth and muscles. We are able to make vitamin D when sunlight reaches our skin, but it's also found in small amounts in foods such as oily fish, eggs, red meat. As we need 10mcg a day it's recommended that this is taken as a supplement in pregnancy to ensure you get enough, so remember to take this daily!
