We all want to give our babies the best start in life and eating well during pregnancy will do just that.

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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