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.