Baby Club

eating in pregnancy

Eating in balance for you and your baby
the Mediterranean way

Firstly, congratulations!
We have put together our favourite foodie tips, recipes and meal plans to support you through these
crazy nine months of change. These are just a guide, written by our in-house nutritional therapist and
nutritional chef, Alice. If you are worried about anything, it is best to speak to your GP.

you find out the news

you find out the news

you start feeling sick

you start feeling sick

you need to keep it hush

you need to keep it hush

must remember you are not alone

You must remember you are not alone

So here’s how the story may go. You find out your pregnant (whoop!), and chances are you are feeling
pretty funky, probably a little bit, or a lot, sick – but you can’t tell anyone to get any help or sympathy!
That first month, when you have so much going on, and have to pretend nothing is going on, can be one
of the hardest times during pregnancy. But those weeks do pass. Sadly there is no magic cure to stop you
feeling nauseous, but take heed in the fact that it happens to most new mums and it is a very normal
part of what is going on. What we can do is give you some ideas on what to eat to support you and your
baby during those exciting and frankly, exhausting weeks.

 

Grow a baby - The therapeutic value of the Mediterranean diet 

Being pregnant doesn't mean going on a special grow-a-baby diet, it is important to eat a balanced diet with a wide variety of foods in order to pack in all those nutrients.

It is best to get vitamins and minerals from the foods you eat, but in pregnancy, you need to take special pregnancy supplements to ensure you and the baby get everything you need. Check with your GP which ones you need, and pick them up at the chemist or health food shop. 

We like the Mediterranean way

It has been shown that women who frequently eat Mediterranean-style foods before pregnancy have significantly reduced risk for pregnancy complications, such as pre-eclampsia.

Following a Mediterranean approach to eating is fantastic during pregnancy. Filled with different sources of protein, good fats, wholegrains and nutrients and fibre from fresh fruit and beg, not only are there delicious recipes to help with cravings and low energy, but the diet has proven to support health and longevity. We have written lots on fantastic foods from the Mediterranean food pyramid to add to your daily and weekly meal plan,

 

more on the baby med diet...

 

 

eating in morning sickness

 Whilst food isn’t a magic bullet, it certainly can help.

We work with lots of mummies to be who have all gone through some pretty tough months of feeling sick; from that rumbling nauseous feeling most of the day, to full blown, not leaving the bathroom all morning – morning sickness. Scientists aren’t sure exactly what makes it happen, and why some women suffer this more strongly than others. Research has shown a possible link in the increase in hormones, while others think it is a protective mechanism as you have a heightened sense of smell, and we often use smell to tell us if a food is safe or not. Below are some foodie tips and tricks that we have gathered from our Piccolo mums. 

you find out the news

Start each morning eating a little something

Keep a packet of oatcakes by your bed and have a few bites when you wake up. Having something simple lining your tummy first thing can sometimes help fight off those first feelings of nausea.

you start feeling sick

Eat simple, protein-rich foods

such as nuts and seeds, eggs and pulses like lentils. Try to avoid rich, spicy, acidic, fatty or fried foods that might trigger nausea.

you need to keep it hush

Limit drinks during meals

If you're finding it hard to keep fluids down, limit drinks during mealtimes. Instead, keep a bottle of water next to you and take small sips throughout the day. Try flavouring your water with mint, lemon or cucumber as this can also help hold nausea at bay. Keeping up your general liquid intake is important during pregnancy.

must remember you are not alone

Add mint, ginger & lemon to your meals

Strong flavours of mint, ginger and lemon are thought to help with nausea. Adding these to boiling water (or using flavoured teabags), cold water or using things like mints, ginger or lemon biscuits can also help.

must remember you are not alone

Smell mint & lemon

Even smelling mint or lemon can calm your tummy. Keep a bottle of spearmint oil or peppermints in your bag so you can have a mint or smell mint whenever you are out and about or feeling poorly.

eating in pregnancy

the definitive list of can have and can’t

You have probably already been given a list of foods to avoid in pregnancy. This is because these foods
can cause food poisoning, and the possible presence of bacteria, chemicals or parasites in these foods
which could harm your baby.

Click below for our table to print out on what you can and can’t eat during pregnancy and why

eating in pregnancy

 

read more about eating in pregnancy