Since nature intends that your baby’s extra nutritional needs are met before your own, you have to make sure whatever food you eat is nutritious, and at the same time, provides the extra calories that you need.

Also, the baby gains maximum immunities from the mother in the last trimester, so eating healthy will also lay the foundation for your baby’s good health in the long run.

During your third trimester, you need to consume between 200 and 300 more calories each day.

Junk food is especially tempting during the third trimester.

You may feel tired and not like cooking, and it’s all too easy to grab something quick. When this happens, focus on fresh fruits and vegetables.

Add some protein and your snack will have staying power; such as yoghurt, fish, nuts and seeds, olive oil or flax oil.

You’ll also feel better if you eat several small meals throughout the day rather than eating fewer, large meals.

Your stomach will be a bit cramped toward the end of your pregnancy until your baby drops and smaller meals will be easier to tolerate.

One food you need to be sure to include in your third trimester diet is good fat.

The last weeks before birth are when your baby’s brain does most of its developing. You particularly need essential fatty acids, including Omega 3s, which you can get from servings of fish, flax oil and some nuts.

Leading up to the birth, you will transfer vital nutrients to your baby to prepare them for life outside your womb.

And giving birth itself will also drain you of key vitamins and minerals – zinc again is lost during any demanding event, plus iron with blood loss, B vitamins are lost with all that energy you’ve expended, and calcium and magnesium are depleted by hours of muscle contractions.

Vitamin C will also be depleted, and A and E are key. So continue taking your multivitamin throughout this time.

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The old myth of eating for two applies more to nutrients rather than quantity.

The trick is to know what you need, why you need it and how to make each mouthful that you do eat really count.

Water, make sure during all of the different stages listed below that you are keeping yourself hydrated with drinking enough water.

Aim for up to 4 pints per day of mineral water where possible.

This will help you keep your skin glowing and elastic, energy levels up and all the important bowels moving!

Second Trimester Tips

Your baby has already been formed and what it needs now is to grow!

This trimester is when the organs start to mature and the bones and teeth start to harden needing calcium, magnesium and vitamin D.

Along with these Vitamin A, C, E, Zinc and essential omega oils will continue to nourish the skin (stretch marks), baby and body.

GOOD NATURAL FOOD SOURCES

Carbohydrates whole grains, e.g. rice! Potatoes, beans, pulses, cereals, oats, pasta, dark leafy vegetables, root vegetables, fresh fruit

Protein eggs, tofu, quinoa, tahini, bean sprouts, organic meat, cheese

Essential fats Flax oil (linseed), hemp seed, avocado, green leafy vegetables, soybeans, walnuts, sunflowers seeds, sesame seeds (tahini), almonds, oily fish

Vitamin A carrots, sweet potato, squash, watercress, mango, melon, cabbage, dried apricots

B Vitamins green leafy vegetables, banana, avocado, nuts, watercress, squash, courgette, cabbage, broccoli, fish (sardines, mackerel), mushrooms

Folic Acid spinach, broccoli, peanuts, sprouts, asparagus, sesame seeds, wheat germ

Vitamin C broccoli, green peppers, parsley, oranges, watercress, kiwi, lemon

Vitamin E olive oil, pepper, tahini, nuts & seeds, avocado, sunflower seeds

Vitamin K Brussel sprouts, seaweeds, blackstrap molasses, lentils, peas, cauliflower, beans, peas

Choline lecithin, sardines, anchovies, eggs, soya, peanuts

Chromium brewers yeast, wholemeal bread, rye bread

Iron tofu, beans & pulses, cabbage, watercress, prunes & dates, dried apricots, blackstrap molasses, pumpkin seeds, parsley, almonds

Magnesium green leafy vegetables, soya beans, cashew nuts, almonds, banana, prunes, broccoli, Wheatgerm, brewers yeast, buckwheat flour, brazils

Selenium Molasses, herrings

Zinc wholegrain rice, lentils, pumpkin seeds, almonds, tofu, ginger root, pecans, and split peas

During the crucial stage of your baby’s development, especially during pregnancy and the post natal period, zinc is an essential trace element needed for breaking down carbohydrates, in addition to its important role it plays in every area of reproduction and thus it’s the most vital nutrient for every pregnant mother.

Zinc is also required for the appropriate formation of elastic chains in connective tissues for both the growth of belly and boobs. It does help the uterus to contract effectively and the perineum to stretch efficiently.

Since zinc helps to prevent toxemia, post natal depression and premature births, it’s particularly the most important trace element required for fetal growth.

It’s documented that babies with lower zinc levels are prone to be restless and cry which adds extra stress to the life of baby and family.

This explains why it’s worth keeping zinc intake high to help with all the healing that is required after the birth.

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Mango-a-go-go

2 mangoes

1 grapefruit

¼ inch grated ginger root

120ml apple juice

Great for boosting energy and immunity levels

Nutrients: Beta-carotene, folic acid, Vitamins C and E, calcium, iron, magnesium, phosphorus, potassium, sodium and sulphur.

Good for stimulating digestion and mopping up free radicals.

Colour blend

2 peaches

1 banana

1 handful raspberries

75ml natural yogurt/soya yogurt/tofu

120ml pineapple juice

Blend all until smooth

Nutrients: Beta-carotene, folic acid, Vitamins B1, B3, B6 and C, calcium, magnesium, phosphorus, potassium, sodium, sulphur and zinc.

Good for slow releasing energy and internal cleansing.

Sunny Strawberries

½ pineapple, frozen in chunks

1 handful frozen strawberries

15mlk coconut milk

A little pineapple juice

Pop everything in the blender and whizz it for a minute

Nutrients: Beta-carotene, biotin, folic acid, Vitamin C, calcium, iron, magnesium, manganese, phosphorus, potassium, sodium and sulphur.

Good for boosting immunity

Fizzy berry crush

2 handfuls strawberries

2 handfuls blueberries

4-6 ice cubes

Sparkling mineral water to top up

First blend strawberries and blueberries with the ice, then top up with the sparkling water to give a fabulous texture.

Nutrients: Beta-carotene, biotin, folic acid, Vitamins B1, B2, B6, C and E, calcium, chromium, magnesium, phosphorus, potassium, sodium and sulphur.

Good for boosting the immune system and slowing down the signs of ageing.

Apple Booster

250ml apple juice

½ tsp powdered cinnamon

2 tsp grated fresh root ginger

2 bananas

Put all ingredients in a blender and whizz until smooth

Nutrients: Beta-carotene, folic acid, Vitamins A, B1, B2, B6, and C, calcium, iron, magnesium, phosphorus, potassium, sodium, sulphur and zinc

Good for boosting the immune system and an energy boost

Greenie Smoothie

3 medium kiwi fruits

70g seedless green grapes

60ml water

Blend all ingredients until smooth

Nutrients: Beta-carotene, folic acid, Vitamins B1, B2, B6, C and E, calcium, copper, iron, magnesium, phosphorus, potassium and sodium

Good for cleansing and energising

Black banana

2 bananas

2 heaped tablespoon blackcurrants

150ml apple juice

Blend all

Nutrients: Beta-carotene, biotin, Vitamins B1, B3, B6, C and E, calcium, iron, magnesium, phosphorus, potassium, sodium and sulphur.

Good for boosting the immune system

Easy morning smoothie

2 bananas

1 pear

1 orange

Peel pear and orange (and banana) and whizz it all up.

Nutrients: Beta-carotene, folic acid, Vitamins B1, B3, B6, and C, calcium, magnesium, phosphorus, potassium, and sulphur.

Good for slow releasing energy and a boost tot eh immune system.

Coconut & Banana

2 bananas

½ pineapple

2 tablespoons coconut milk

120ml pineapple juice

For a tropical taste of paradise – blend all ingredients and serve with a cocktail umbrella!

Nutrients: Beta-carotene, folic acid, Vitamins B1, B3, B6, C and E, calcium, magnesium, manganese, phosphorus, potassium, and sulphur.

Good for aiding digestion and helps to dissolve excess mucous so helpful for hay fever and asthma.

Tropical Smoothie

2 mangoes

4 tangerines

½ tsp vanilla essence

120ml orange juice

Blend all together until smooth

Nutrients: Beta-carotene, folic acid, Vitamins C and E, calcium, iron, magnesium, phosphorus, potassium, sodium and sulphur.

Good for stimulating the immune system.

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You still get your fruit and veg but without actually having to eat them; and by adding crushed ice they can be very refreshing.

Here are some smoothie recipes for you.

Avocado shake

1 small ripe avocado

1 small ripe banana

250ml soya milk

Chop the banana and avocado add with milk in blender and whizz.

Nutrients: Beta-carotene, folic acid, vitamins B, C, calcium, iron, potassium, phosphorus, and essential natural fats

Good for: balanced diet – contains all 6 human needs; water, fat, protein, natural sugar, vitamins and minerals

Fruit Smoothie

1 papaya

1 orange

½ pint (3ooml) apple juice

Halve & deseed the papaya, and scoop out the flesh. Place segmented orange, chopped banana and apple juice into blender with papaya and blend.  Serve over ice.

Nutrients: Beta-carotene, folic acid, Vitamins A, B6 and C, calcium, iron, magnesium, phosphorus, potassium, zinc and digestive enzymes

Good for digestion of proteins and gently cleansing the intestines

Quick Hit

125g (4oz) hulled strawberries

1 small ripe mango

½ pint (300ml) orange juice

Roughly chop strawberries and mango flesh and freeze for at least 2 hours or overnight.  Place in blender with orange juice and process until thick.

Nutrients: Beta-carotene, folic acid, Vitamins B, B3, C and E, calcium, copper, iron, magnesium, phosphorus, potassium, sodium, sulphur and zinc

Good for boosting the immune system

Merry Berry

100g (3½oz) frozen mixed berries/summer fruits

100g (3½oz) canned lychees (drained weight)

100g (3½oz) coconut milk

100g (3½oz) soya milk

Put everything in a blender and whizz.

Nutrients: Beta-carotene, folic acid, Vitamins B1, B2, B6, C and E, calcium, copper, iron, magnesium, phosphorus, potassium, sodium, sulphur and zinc

Good for boosting the immune system and slowing down the signs of ageing.

Berry Cream

350ml orange juice

1 banana (sliced)

450g (1lb) frozen forest fruits

Put all in a blender and process.

Nutrients: Beta-carotene, folic acid, Vitamins B1, B2, B6, C and E, calcium, copper, iron, magnesium, phosphorus, potassium, sodium, sulphur and zinc

Good for boosting the immune system and slowing down the signs of ageing.

The first choice of homeopathic remedy for morning sickness, particularly when it is characterised by retching, indigestion and nausea relieved by vomiting.

How to use

Take 1 dose every 2 hours for up to 3 doses, and repeat whenever sickness recurs.

If there is no improvement, other homeopathic remedies which may help include Ipecac and Pulsatilla.

Papaya (Paw Paw)

During the first few weeks of pregnancy, reduced secretion of hydrochloric acid can result in heartburn and indigestion. This can also happen in the last trimester.

This exotic fruit is one of nature’s best sources of papain, a protein-digesting enzyme that increases the activity of our own digestive enzymes.

It is also a rich source of vitamins.

How to use

Slice a fresh papaya in half, scoop out the seeds and drizzle with fresh lime juice to make a delicious breakfast ‘aperitif’ or refreshing dessert.

Prunes

These dried fruits have a natural laxative effect that help prevent constipation, a problem that affects many pregnant women especially during the later stages of pregnancy.

Being rich in iron, prunes also help to keep anaemia at bay.

How to use

Soak overnight in still bottled or filtered water and add to your breakfast bowl of muesli, or mix with other dried fruits, such as apricots, mangos, apples and pears, to make an appetising compote.

You can also use prunes in fruit loaves, cakes and puddings such as apple and prune crumble.

Raspberry Leaf Tea

One of the few herbal remedies deemed safe for pregnant women.

Raspberry leaf tea should be drunk during the last 3 months of pregnancy to strengthen the uterine and pelvic muscles and so make the birth easier, and post-natally to help restore tone to the pelvic area.

How to use

Make a tea by infusing 28g dried raspberry leaves in 600ml boiling water and leave to stand for 10 minutes.

Strain and sip a cupful 3 times a day.

Pure Rose Essential Oil

The essential oil extracted from fresh rose petals has a blissfully romantic and feminine quality.

Surrounding yourself with the aroma throughout pregnancy will help keep your emotions and hormones in balance.

When absorbed through the skin the oil stimulates circulation and helps preserve the skin’s suppleness and youthful glow.

How to use

Add 10 drops pure rose essential oil to 30ml grapeseed or sweet almond oil and massage into your face, breasts and abdomen throughout pregnancy.

Dab a few drops on the pulse points as a perfume, or add 5 drops dissolved in 1tbsp milk to your evening bath and wallow in its aroma.

Salmon

Like other oily fish, salmon is rich in a polyunsaturated fatty acid called DHA (docosahexaenoic acid), which is essential for the development of the brain and nervous system.

Pregnant women need plenty of this essential fatty acid, as the foetal  brain produces up to 250,000 nerve cells every minute.

Breast milk is rich in DHA, so if you are breast­feeding it is important to keep reserves for your own body topped up.

How to use

Try to eat fresh, lightly grilled or poached salmon at least twice a week Other good oily fish sources of DHA include sardines, mackerel, tuna, swordfish and herrings.

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Calc Fluor

This tissue salt aids the development of strong teeth and bones in babies.

It also helps keep the pelvic area toned and supple, ready for labour, and promotes skin elasticity, helping to prevent stretch marks.

How to use

Take 1 dose twice daily for 10 days, ideally as soon as you realize you are pregnant. It is, however, beneficial at any time during pregnancy.

Chickpeas

These legumes are an ideal vegetarian source of zinc, a mineral that plays a vital role in the formation of healthy new tissues in the unborn baby.

Zinc also helps babies develop a robust immune system.

Low levels have been linked to cravings in early pregnancy and post-natal depression, so ensure a good intake of this nutrient right through your pregnancy.

Chickpeas are also rich in calcium and magnesium – both of which are needed for the formation of babies’  bones – and are an excellent source of folic acid.

How to use

Add sprouted chickpeas to salads.

Alternatively, soak overnight and simmer with other vegetables (for at least 30 minutes) to make soups.

For a light but filling lunch try eating hummus (made from pureed chick­peas, lemon juice, tahini and garlic) with pitta bread, or use as a dip for raw vegetable crudités.

Folic Acid

This vitamin is very important in pregnancy, especially during the first three months.

Studies have shown that 400µg a day in the early stages of pregnancy can help prevent neural tube defects in babies, and it may also help prevent premature birth.

How to use

Although folic acid is found in many foods, it is destroyed by cooking.

To ensure an adequate daily intake during the most critical stages of an unborn baby’s development, health practitioners strongly recommend that women take 400µg of folic acid every day if there is any chance of them becoming pregnant.

As it may also help alleviate anxiety and depression, it’s sensible to take folic acid during the whole pregnancy.

Ginger

Studies have shown ginger to be highly effective for easing the nausea associated with morning sickness.

It can also help relieve indigestion, heartburn and travel sickness, and is recommended for poor circulation.

How to use.

To relieve sickness, try sipping warm ginger tea.

To make, put 1tsp fresh grated ginger into a mug of boiling water and infuse for 5 minutes, strain and sweeten with honey.

Alternatively, nibble a few pieces of crystallized ginger, or even plain ginger biscuits.

Wheatgerm Oil

Rich in vitamin E, wheatgerm oil is renowned for its ability to enrich, nourish and preserve the skin, helping to keep it supple and young-looking, and reducing the likelihood of stretch marks appearing.

How to use

Dilute 2tsp wheatgerm oil in 4-5tsp of a lighter carrier oil such as sweet almond.

Massage into the skin, preferably after a bath or shower, concentrating on the abdomen, thighs and breasts which are more prone to stretch marks.

If you have an intolerance or allergy to wheat, substitute wheatgerm oil with pure vitamin E oil.

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Whilst it is advised that pregnant women avoid using medication of any kind; modern or herbal, there are some remedies that can be used safely to ease the unwanted symptoms that are associated with pregnancy.

Constipation can occur at any time during your pregnancy.

It makes opening your bowels and passing stools difficult and uncomfortable.

There is only a limited amount of space in your abdominal cavity and your uterus and baby are taking up ever increasing amounts of it – hence the rest of your organs get a little bit squeezed.

Unfortunately, straining can lead to haemorrhoids.

Foods that have special recognition as laxatives include almonds, apricots (dried), avocados, chicory, coconut, dandelion, dates, endive, figs, flaxseed, grapes, mango’s, olive, papayas, parsley, persimmons, pineapple, prunes, rhubarb, soybeans, turnips, walnuts, watercress.

Include a combination of these in your diet as fresh salads, soups or snacks. Increase your intake of the above and if still constipated, increase again and lessen your intake of meat, dairy and highly processed food.

A lack of water in your system is a large contributing factor to constipation.

Water is essential to many bodily actions and elimination of waste is very high on the list.

Pure water – not tea, coffee or soft drinks or alcohol.

Add some lemon, mint or fresh fruit juice for flavour if needed, but drink water!

Juicing is a fantastic way of getting essential foods in a fast acting and refreshing way.

A variety of delicious juices can be made if you have a juicing machine, alternatively fresh juices can be purchased.

Avoid those made from concentrate and buy organic juices where possible.

Prune juice is top of the list as a laxative, but apple, pear, and asparagus are also good.

They can also be greatly eased by making small changes to what you eat.

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Most women suffer from morning sickness at some point during their first trimester. And it can occur at any time of the day – not only in the morning.

The main cause of pregnancy nausea is thought to be the hormone human chorionic gonadotrophin (hCG), which is produced in large quantities until your placenta takes over the functions of maintaining and nourishing the pregnancy.

It is for this reason that pregnant mothers are often told that sickness will resolve at around 12 to 14 weeks.

However, morning sickness can continue throughout your whole pregnancy.

If you are at all worried then see your Midwife or GP about your continuing sickness.

If you are tired, hungry, stressed or anxious the nausea may be much worse, and if you are expecting twins or triplets you may vomit more often because you have higher levels of pregnancy hormones.

Other possible explanations for nausea can be from where the body was detoxing or where there are problems maintaining the blood sugar balance.

Nutritionally speaking there are things you can do to help quell the nausea.

• Always try to eat breakfast, preferably containing some protein such as yogurt or soya.  If you can’t face eating – try a smoothie and add a little yogurt to it.  Even if you manage a little something, it is better than nothing!
• Eat small meals with snacks of fruit and seeds.
• Avoid refined and sugary foods and high-fat junk food that contain a lot additives and preservatives.
• Drink plenty of water between meals and avoid or decrease your caffeine and alcohol intake.
• Take a good multivitamin that has substantial levels of the B vitamins and zinc. Cytoplan’s Family Formula is a good place to start.
• The Tissue Salt Nat Phos (no 10) is very good for helping quell the feeling of nausea (New Era are not suitable for vegans)
• If the sickness persists then take 50mg of vitamin B6 twice a day and between 200 and 500g of Magnesium once a day until it subsides.

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• Eat a high-fibre diet including plenty of fresh vegetables.
• Eat whole grains, especially brown rice, millet, oats, quinoa.
• Eat some lentils and beans.
• Add ground seeds (sunflower, pumpkin and linseeds) to meals. (Approx. 1 tbsp)
• Eat cold-water fish, such as cod, haddock and oily fish such as mackerel and salmon. (The oily fish help reduce inflammation)
• Avoid possible allergens, especially dairy products and wheat.
• Avoid sugar, alcohol, coffee.
• Avoid hot spices.
• Avoid animal fat and fried food.
• Avoid chewing gum, sorbitol and mannitol.
• Drink at least 1½ litres of filtered or spring water every day – more if you’re losing fluid with diarrhoea.

Lifestyle Recommendations:

Stress

Identify any areas or stress in your life. Adopt more effective time management and allow time for relaxation. Start relaxation/yoga classes, breathing techniques etc. and even counselling or employing a life-manager.

Exercise

Recommend a gentle exercise programme to be followed at least three days a week to aid motility of the GI tract.

Toxicity

If smoking is an issue, then try to reduce and eventually break this habit as it can have a negative effect on digestive function.

Other

Eat small regular meals and chew thoroughly to relieve any strain on the digestive system.

Nutrient Rich Foods for IBS:

VITAMIN B COMPLEX

Richest food source: brewer’s yeast, eggs, chicken and whole grains.

ESSENTIAL FATTY ACIDS

Richest food source: fresh nuts and seeds and oily and cold-water fish.

ACIDOPHILUS

Richest food source: Natural bio-yoghurt.

ALOE VERA JUICE

Taking Aloe Vera juice can be most beneficial to IBS sufferers for its anti-inflammatory and gut-healing properties.

Tissue Salts

The 12 biochemic tissue salts correspond to the principle inorganic materials found within the body. They are prepared homoeopathically.

New Era Tissue Salt Combination E for Indigestion, Colicky Pain and Flatulence is a general biochemic remedy that is good for most symptoms. Mag Phos (No 8 ) is good for abdominal cramping. Ferr Phos (No 4) can help with sudden onset diarrhoea. Nat Phos (No 10) can help diarrhoea caused by excessive acidity. For constipation; Calc Fluor (No 1) or Nat Phos (No 10) can be very helpful.

Flower Essences

Flower Essences can help with the emotional symptoms of IBS.

Aspen is recommended for the anxiety that accompanies a potential flare-up.

Crab Apple is known as the Cleansing remedy and as such can be most soothing for IBS.

For some, depression can accompany the IBS over the uncertainty of when and where it can happen and why: Mustard is good for a gloom that appears out of nowhere; and White Chestnut helps to stop the constant thoughts going round in your mind.

For the accompanying weariness; Hornbeam is good for when you think you can no longer cope; and Olive for when you physically cannot cope.

Jan de Vries Bowel Essence Combination can be very helpful to address the general emotions related to IBS.

As with all conditions, each person is an individual and their symptoms and triggers unique to them.

Food intolerance testing can help to identify triggers, which will help to structure your diet.

A consultation with a qualified nutritional therapist is recommended before making any drastic changes to your diet and lifestyle.

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