Month: April 2026

Is My Diet Good Enough For My Baby?

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Lots of evidence suggests that often our diets alone may not provide everything needed to give a child the healthiest start in life.

From the first moment of fertilisation your body is nurturing and protecting your baby. A balanced diet is important to provide the vitamins and minerals needed to support this extraordinary process of growth and development. In an ideal world you’d be able to get the nutrients you need from the food you eat. But in early pregnancy, a woman’s life is far from ideal. Morning sickness, tiredness and the conflicting demands of work and family life can conspire to make it difficult for mums to eat as well as they should.

A number of women I see come into pregnancy having spent periods of time dieting, taking the pill or suffering heavy periods. This means that many expectant mums are already lacking vital vitamins and minerals, even before facing the challenges of pregnancy.

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What nutrition do I need to build a healthy baby?

It’s important to choose nutrient-dense food, but it’s also important to take regular supplements. Because, when it comes to nutrition, you really are eating for two. The body’s need for micronutrients in pregnancy increases threefold, but the calorie requirement only goes up by a paltry 200 extra a day.

What is Folic Acid?

Folic acid is a vitamin that plays an essential role in the healthy development of your baby’s brain and spinal cord. Taking a daily supplement around the time of conception will help protect your baby against spina bifida and other neural tube defects. It should be continued for the vital first twelve weeks of pregnancy when the baby’s spine is developing. However, it’s safe to keep going for the whole nine months.

Can I get Folic Acid from Food?

Even a good diet does not give a pregnant woman enough folic acid. It’s found in lots of foods, including green leafy vegetables, wheat germ, yeast and eggs, but it rapidly loses its strength during storage and cooking. So, although it is sensible to choose folic-acid rich foods, the Department of Health recommends a 400-mcg folic acid tablet daily from the time you stop contraception until you’re three months pregnant.

Could I be at an increased risk of neural tube defect?

Some women may be at an increased risk of having a baby with a neural tube defect. This could be you if:

  • You or your partner have a neural tube defect
  • You’ve had a previous pregnancy with a neural tube defect
  • You or your partner have a family history of neural tube defects
  • You have diabetes
  • You are taking regular anti-epileptic medication

Can folic acid help protect against neural defect?

A higher dose of folic acid can really make a difference and help protect your developing baby. See your doctor as soon as you start trying to conceive for advice and a prescription for 5mg of folic acid each day until you’re 12 weeks pregnant. They may also recommend extra screening tests to pick up any problems or put your mind at rest during your pregnancy.

What other nutrients are important?

It’s not just folic acid that is important for healthy growth and development. Here are other nutrients you should include in your diet or supplement:

Vitamin D

Vitamin D is essential for your baby to use calcium and build healthy bones. Many people are deficient in vitamin D, so it’s recommended that women in the UK take a daily dose of 10 micrograms when they are pregnant or breastfeeding.

Our bodies can make vitamin D in sunlight but dark skin, an indoor lifestyle, gloomy weather and careful sun protection can leave our levels dangerously low. Taking supplements can make you happier and healthier, can support your baby’s growth during their first year of life and reduce their risk of developing rickets.

Even with a supplement it’s a good idea to boost the vitamin D in your diet. For those who eat dairy produce, cheese, yoghurt and milk and eggs can boost vitamin D. For vegans, vitamin D is found in fortified foods such as breakfast cereals and fortified fat spreads.

Iron

A supplement can help, but it’s sensible to eat an iron-rich diet throughout pregnancy, which may prevent problems arising. Lots of women become anaemic in pregnancy because there’s more blood circulating and the work of supporting your growing baby puts extra demands on your body.

You can be more at risk if you’re a vegetarian or vegan because you miss out on iron-rich foods like beef, lamb and the dark meat in poultry.

Anaemia can cause tiredness, listlessness and sometimes fainting. It can also lead to shortness of breath and a pale complexion. Beat anaemia by choosing:

  • Green leafy vegetables and watercress
  • Dried fruits such as apricots
  • Vitamin C, from citrus fruits or juices to help your body absorb more iron from your diet

Vitamin B12

Cyanocobalamin or vitamin B12 is critical in the manufacture of red blood cells. It also helps with the processing of folic acid and works to keep the nervous system healthy and release energy from food. You can find it in dairy produce like milk, yoghurt and cheese as well as in eggs.

Good sources for vegetarians and vegans include:

  • Fortified breakfast cereals
    • Fortified unsweetened soya ‘milks’
    • Yeast extracts such as Marmite or Vegemite

Calcium

Calcium helps your baby’s teeth and bones grow strong. You’ll find it in dairy produce like cheese and milk as well as in fish like sardines. If you’re a vegan, you’ll miss out on calcium from dairy produce. Boost your calcium by choosing:

  • Dark green leafy vegetables
  • Pulses and beans
  • Fortified non-dairy ‘milks’, such as soya, rice, oat or almond milks
  • Fortified bread and bread products
  • Calcium-set tofu
  • Sesame seeds
  • Dried fruit like raisins, apricots and prunes

Other important micronutrients

  • Zinc - Important to maintain growth in your developing baby.
  • Copper - Helps form the heart and blood vessels as well as the skeleton and nervous system.
  • Magnesium - Works to build strong bones and teeth, regulates sugar levels and repairs body tissues.
  • Vitamin E - Works hard to maintain healthy skin and blood vessels.
  • Vitamin C - Helps your body absorb iron and also maintains a healthy immune system
  • Other B-group Vitamins - Essential for the formation of healthy red blood cells, to release energy from food, and to maintain a healthy nervous system.

What is the ‘Belt and braces’ approach to nutrition?

Every woman should take a daily supplement to provide folic acid and vitamin D. However, if you’re struggling to get the nutrition you need, a multivitamin designed for pregnant women can provide these as well as the other important vitamins and minerals that will keep you well and help you build a healthy baby.

Remember that micronutrients are active substances and you can definitely have too much of a good thing. In particular, higher doses of vitamin A can harm a developing baby. Choose products designed for pregnant women, never double dose, and speak to your doctor or midwife if you have any questions or concerns.

I felt terrible in early pregnancy, I ate absolute rubbish because that was all I could keep down. I literally survived on plain bagels, white toast and ready salted crisps. I’d read all this stuff about nutrition and I wanted to scream. I felt terrible, but the idea of oily fish, salads and vegetables turned my stomach. I took a multivitamin every day, it made me feel a little less guilty and you know what? My baby was gorgeous and healthy.
~ Philippa, Gloucester

This article is an adapted version of a chapter from Dr Duncan's new book, Anything Pregnancy. If you've enjoyed reading it, the full book is available to purchase on Amazon.

What Should I Pack In My Hospital Bag?

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There’s a lot to think about when packing your hospital bag, but armed with my check-lists you should have all you need for the birth and for your amazing new baby. It’s so exciting to pack your bag for the big day, because suddenly, everything feels real.

When should I pack my hospital bag?

My advice is to be prepared before you reach 36 weeks, in case your little one decides to make an early appearance!

Here’s your hospital bag checklist for you, your baby and your partner:

What do I need for labour?

  • Maternity notes and your birth plan
  • Nightshirt or other comfy sleepwear
  • Dressing gown
  • Socks and slippers
  • Towel and flannel or sponge, to stay fresh (a facial water mist can be cooling and refreshing, too)
  • Hairband or bobbles to keep your hair out of your face
  • Books, magazines or downloaded films to keep you occupied during quiet moments
  • Phone, charger, back-up battery pack and headphones
  • Lip salve or Vaseline for dry lips
  • Massage oil with essential oils if you want to use aromatherapy
  • Water and snacks to stay hydrated and sustain your energy

What do I need for my baby?

  • Three vests
  • Threes sleepsuits
  • Nappies
  • Wipes
  • Nappy cream
  • Socks, booties and scratch mittens
  • Cotton wool
  • Baby blanket for swaddling
  • Going home outfit with coat or shawl for the first outing in the big wide world

What will I need after the birth?

  • Your washbag and toiletries
  • Disposable pants and maternity pads, not glamorous but oh so useful
  • Two nursing bras and breast pads
  • Button fronted nightwear for easy breastfeeding access
  • Mobile phone, charger and spare battery pack
  • Hairbrush and makeup
  • Change and cash for food or vending machines
  • Comfortable clothes and shoes for travelling home (don’t be too ambitious; you won’t be squeezing into your old jeans yet)

What does my partner need?

A copy of your birth plan

Contact list for passing on the good news.

  • Phone, charger and back-up battery pack
  • Camera, if they don’t use their phone
  • Change of t-shirt, in case they get a little messy too
  • Books, magazine or downloaded films
  • Snacks and drinks
  • Cash and change for food, vending machines and parking charges

Mums’ tips

I forgot a towel when I had my first and it was difficult to get one, so definitely put one in the bag. Talc is also good because hospitals are so warm—it was good to stop you sweating.

~ Lindsay, Kilkeel

My big recommendation is packing paper knickers. The blood floods through everything and who wants to spend time washing grubby underwear? The disposable ones were big and comfy and less hassle all round.

~ Philippa, Gloucester

think you should pack something warm. I got shivery after the birth and would have loved to have had a fleecy blanket or shawl or something. Instead, I had to use a hospital towel and scratchy blanket. Next time I’m going to definitely pack something soft and snuggly for me, not just the baby.

~ Fi, Leeds

This article is an adapted version of a chapter from Dr Duncan's new book, Anything Pregnancy. If you've enjoyed reading it, the full book is available to purchase on Amazon.

Is It Safe To Fly During Pregnancy?

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Pregnancy can be a great time to enjoy a last romantic break as a couple before baby arrives. Whether it’s a holiday booked before receiving your happy news, or squeezing in a ‘babymoon’. However, lots of women are worried about flying during pregnancy.

What are the recommended guidelines for flying when pregnant?

As long as your pregnancy is progressing without complications, flying shouldn’t harm you or your baby. Evidence suggests that in a healthy pregnancy, any changes in air pressure or humidity shouldn’t cause any problems or trigger miscarriage, pre-term labour or the early rupture of your waters.

Is radiation an issue? It is true that each and every person who flies is exposed to a very slight increase in radiation. But this is not thought to be a risk if you only fly occasionally.

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When should I fly?

Up to week 36 (week 32 for twins) is now believed to be the safest time to fly. Because after this stage, you could theoretically go into labour at any moment, which could be a little challenging thousands of feet in the air! And if you’re pregnant with twins, the increased risks of early labour mean that you can only fly before 32 weeks. But don’t just take my medical advice. Please check the individual rules of your airline and your travel insurer before booking flights.

Some women avoid travelling in the first trimester because they feel sick and tired. However, many people who are already committed to holidays when they find out they’re pregnant continue with no problems. It’s about choosing what’s best for you and not over-doing things.

Remember, the final months of pregnancy are exhausting and uncomfortable, even without adding travel into the mix. So, sometime in mid-pregnancy, between thirteen weeks and six months, may be the sweet spot for a trip away.

Will I experience any problems or panics when flying?

You may find travelling a little more uncomfortable than usual. The side-effects of pregnancy combined with the side-effects of flying mean that you may notice:

  • Swelling of your feet and ankles due to fluid retention
  • A stuffy nose and difficulty ‘popping’ your ears and equilibrating the pressure
  • Sickness (motion during the flight can make pregnancy nausea worse)
  • Pregnancy increases the risk of developing a DVT (deep vein thrombosis). That risk increases when you fly, especially if it’s long haul. A DVT is a blood clot that develops in the deep veins of your leg or pelvis. There is a danger of bits breaking off and travelling to your lungs (a condition known as a pulmonary embolism), which could put your life in danger.

How can I help myself fly safely and comfortably?

Thankfuly, there is a lot you can do to stay safe and comfortable as you take to the skies:

  • Wear loose clothing and comfortable shoes.
  • Wear your seatbelt below your bump, and ask for an extension strap if it feels too tight.
  • Sip plenty of water and pack healthy snacks to stave off hunger and nausea.
  • Get up and walk around as much as you can and do stretches and ankle rotations in your seat.
  • Reserve your seat in advance to guarantee extra legroom or an aisle seat.
  • Longer flights of more than five hours can increase your risk of developing clots in the deep veins of your legs and pelvis (DVT). Protect yourself by drinking plenty of water, moving regularly and wearing compression stockings to prevent swelling and keep your blood moving.

When should I not fly during pregnancy?

Certain medical conditions or complications could mean that flying could put you or baby at risk. You will be advised not to fly if you:
• Are at risk of early labour
• Have severe anaemia
• Have had recent episodes of significant vaginal bleeding
• Suffer from serious medical problems such as heart and lung disease, or have sickle cell anaemia and have recently had a crisis

How do I travel safely whilst pregnant?

Wherever you decide to go, find out what the medical care options are and ensure that you have good insurance. Read the small print to ensure that medical care during labour, premature birth and changing flights because of problems are properly covered.

If you’re travelling within Europe, it’s also a good idea to take a UK Global Health Insurance Card (GHIC). Giving you the right to discounted rates in twenty- eight countries.

Take your handheld maternity notes, too. So, if you need medical help the doctors have the relevant information. But keep them in your hand luggage. As you don’t want them getting lost if your hold luggage goes astray.

Should I choose my destination carefully when pregnant?

If you live in the UK, British or European breaks are preferable during pregnancy. The travel times are shorter, so no uncomfortable lengthy flights. Try to stay close to good healthcare. Isolated lodges in the middle of nowhere with no good transport links may be romantic, but how will you get medical attention if you need it?

It’s better to stay away from areas where you need vaccinations or disease prevention. Places where there is a risk of mosquito-borne diseases, like malaria, dengue fever or zika should be avoided, if possible. If there’s no option, see your doctor or a travel health expert before you leave. They can advise on protection, precautions and which vaccinations are safe during pregnancy.

Is it safe to have vaccinations when pregnant?

A number of vaccines are not safe in pregnancy. Particularly those that contain live bacteria or viruses. For specific advice, you should see your GP, midwife or a travel health expert.

How can I protect against Infection when pregnant?

Take extra care if you do travel to exotic or far-flung destinations. There are many mosquito-carried infections that can affect your health and your developing baby. Including the zika virus, malaria, dengue fever and chi-kungunya

Protect yourself against bites by covering up, avoiding watery areas at dusk and using mosquito nets and wire-screens. Mosquitoes are repelled by some strong natural scents like citronella, peppermint and eucalyptus, so burn a candle or warm a little in a bowl.

The government says that insect repellents containing up to 50% DEET are effective and safe for pregnant women.

Any foods to avoid? Sampling local food can be a holiday highlight, but try to avoid foods that could cause stomach upsets and travellers’ diarrhoea. Anyone pregnant should avoid seafood. You should also take care to drink bottled water, avoid ice and be cautious with salads and raw veggies which may have been washed in tap water.

What should I take with me when travelling pregnant?

It’s important to be prepared for any eventuality when travelling whilst pregnant. Don’t forget to pack:

  • Your hand-held pregnancy notes
  • Any medication you need
  • Insurance documents and an UK GHIC card for Europe
  • A letter from your doctor or midwife confirming that you are healthy and well, and the details of your due date if you’re over 28 weeks

But most of all, remember to have plenty of rest and relaxation, as well as plenty of fun!

This article is an adapted version of a chapter from Dr Duncan's new book, Anything Pregnancy. If you've enjoyed reading it, the full book is available to purchase on Amazon.