Rosie Dodds - Safe Food - What to eat and drink in pregnancy

Antioxidants are important for all of us, whether pregnant or not. A balanced diet, with plenty of fruit, vegetables and wholegrain bread and cereals will provide plenty of antioxidants.

Vitamin D helps our bodies absorb and use a mineral called calcium. Calcium is needed for strong bones and teeth. A good intake of calcium is especially important during pregnancy when your baby’s bones and teeth are developing.

Vitamin D is found in oily fish, such as sardines and mackerel, eggs, milk and other dairy products, and fortified foods such as margarine and breakfast cereals. Vitamin D is also made within our bodies, a process started by sun-light on our skins. People who spend some time out of doors each day, and who eat plenty of foods rich in vitamin D, usually have good stores of the vitamin.

The UK government recommends that pregnant (and breastfeeding) women should take a supplement of 10μg of vitamin D each day (sometimes written as 10mcg or 10 microgrammes). This is because some women in the UK may not build up adequate stores of vitamin D to meet the extra needs of pregnancy. You may like to talk to your GP about a vitamin D supplement if:

you do not eat milk foods, and other animal foods such as fish and eggs

you do not spend some time out of doors between 11am and 3pm each day (it doesn’t matter if the sun isn’t shining)

you usually cover your arms, legs and head when out of doors

you live in the north of England or in Scotland, where the winter days are short.

Calcium and vitamin D are closely connected because we need vitamin D to help our bones and teeth make use of calcium. Dairy products are the best source of calcium.

One piece of research suggests that not having enough calcium may mean that some women are more likely to develop pre-eclampsia – but more proof is needed.

milk, yoghurt and hard cheese (soft cheeses, like cottage cheese and cream cheese, also contain calcium – but less than hard cheeses such as parmesan, Cheddar and Double Gloucester)

tinned fish – especially sardines and pilchards (including the soft bones!) and salmon

soya milk and tofu (made from soya) often have calcium added (check the labels – the normal level for cow’s milk is 120mg in 100ml)

foods made using white flour (which is fortified with calcium) – white bread, pizza bases and pastry

spinach and spring greens

chick-peas, kidney beans and tinned baked beans

sesame seeds and almonds

oranges and dried figs

Zinc plays an important part in fertility (getting pregnant) and healthy pregnancy. It is also needed for growth and healing, and for good immunity to infections and disease. Meat, milk foods and seafood are all good sources of zinc. Some experts are concerned that the absorption of zinc by our bodies can be reduced by an excessive amount of fibre in our diets, and by unnecessary iron and folic acid supplements. This is one reason why it is important to consult your GP, midwife or pharmacist before taking any nutritional supplements during pregnancy.

meat – beef, lamb

sardines – especially good for zinc!

cashew nuts, lentils and chick-peas

wholemeal bread

other fish – smoked mackerel and prawns

hard cheese, milk and eggs

baked potatoes

sunflower seeds and peanuts

Iron is needed to make haemoglobin, a pigment that is found in our red blood cells. Haemoglobin carries oxygen around our bodies. If our red blood cells are not healthy, the transport of oxygen around our bodies may not be good enough. We may begin to feel tired, breathless, dizzy and miserable. These are some of the signs of anaemia.

Doctors and midwives used to give all pregnant women supplements of iron routinely. We now know that unnecessary iron supplements may interfere with the absorption of other minerals, such as zinc. They may also cause constipation. It is usually better to prevent anaemia by eating more iron-rich foods. Iron supplements are, however, necessary to treat anaemia; your doctor or midwife will advise you as to whether you need an iron supplement.

lean beef, lamb and kidney

dark chicken or turkey meat

fortified breakfast cereals

sardines

wholemeal bread

red lentils, chick-peas, baked beans, kidney beans

leafy vegetables – broccoli, peas, curly kale, spring greens, spring onions, spinach

cashew nuts, sunflower seeds

dried fruits – apricots, prunes and figs

baked potatoes

eggs

Eat some food rich in vitamin C with every meal – fresh fruit or vegetables. This will help your body absorb iron, especially from non-meat iron foods. Vegetables such as peas, broccoli and spinach contain vitamin C as well as iron – provided they are not over-cooked. Spring onions are also full of vitamin C and iron – a convenient no-cook snack!