What foods to eat during pregnancy

As a mom-to-be, you’ll want to eat food that supports your baby’s growth and development but knowing what to choose might feel overwhelming. You need to avoid certain foods like soft cheeses, caffeine, raw fish, deli meats, and undercooked eggs. Plus, with your nausea and not feeling hungry, you might wonder what you can eat.

Jeske Wellmann, a dietitian at Mediclinic Sandton, says there are some basic guidelines to follow: “A variety of foods will ensure a variety of nutrients – and the less refined, less processed a food is, the more nutrients it will supply,” she explains. This matters because, even though you won't need to eat a lot more calories than before you were pregnant in the first trimester, you do need to increase your intake of vitamins and minerals to support your baby's development. “Each meal should contain carbohydrates, preferably unrefined, protein and/or dairy, and lots of vegetables, either in a salad or cooked. Fruit, along with protein or healthy fat like pasteurised cheese, yoghurt, nut butter, hummus, or nuts, can be enjoyed as a snack.”

Certain foods can support your baby’s brain development, especially in the early stage of pregnancy. Jeske suggests focusing on eggs and unsweetened yoghurt for choline, as well as veggies rich in folate, whole grains, and fish for iodine. For iron, consider animal proteins like meat and fish, as well as spinach. Salmon, sardines, pilchards, herring, and mackerel are great for getting more omega-3 fatty acids. Chicken, fish, beef, pork, lamb, and legumes are all good sources of protein. Oils, nuts, and seeds provide Vitamin A, while spinach offers Vitamin B6, and animal proteins are rich in Vitamin B12. To meet your zinc needs, red meat, unsweetened yoghurt, and eggs are helpful.

If you're a vegetarian, it’s important to consume a variety of plant-based proteins, like soy and legumes, to get enough different nutrients. This helps your body absorb the minerals and vitamins you and your baby need the most.

Constipation can be a concern during your pregnancy. Increase your fluid intake, especially water, and add more soluble fibre to your diet to help soften stools. Good sources include fruit and veggies, which should be enjoyed with most meals, while wholegrain starch like oats and brown rice will boost your overall fibre intake.

Beating nausea

Planning a healthy diet is great, but what if nausea makes it hard to eat? Jeske explains that morning sickness, which can happen at any time, is caused by the hormones needed for a healthy pregnancy and can get worse with stress, anxiety, and tiredness. That’s why it’s important to rest enough, but there are also other ways to help ease the nausea.

“Small, regular meals and snacks can help, along with plenty of water. It may help to keep dry wholegrain crackers next to your bed, so that you can eat one as soon as you’re awake. Glucose control, especially early in the morning, may address the nausea. It’s best to switch your usual coffee for hot water with freshly grated ginger. Nausea is often caused by certain food smells, so try to avoid these if you can. If possible, ask someone to help with cooking.”

Fatty and spicy foods usually make nausea worse, says Jeske, so try to avoid them. Even though you might want to skip meals, it’s better to have small, regular snacks. If eating seems too hard, think about having a meal replacement and be sure to take a multivitamin supplement. “This is crucial, as the baby will take all its nutrients from you. Supplements on an empty stomach may make you feel worse, so always take them after a meal, even if it’s at lunch.”

Healthy eating in your second and third trimesters

Morning sickness usually goes away around 13 weeks, and you might feel hungrier in your second trimester. However, Jeske warns against snacking on junk food with empty calories. “Around this time, your baby is starting to grow and develop, and you’ll start to see weight gain. Try to eat three meals and three snacks each day. Meals should include unrefined foods, along with unprocessed carbohydrates, protein, or dairy. A small amount of fat is necessary and load up on vegetables to add fibre to your meals. Omega-3 fats are also crucial at this stage, because they’re vital for brain and eye development, so aim to eat fish rich in omega-3 once or twice a week.”

By your third trimester, you’ll probably feel full more quickly. Jeske suggests keeping your regular meal schedule to get the nutrients you need, but having more snacks or bigger snacks, like small meals, to ensure you eat all the necessary food groups.

By prioritising nutritious meals and listening to your body’s needs, you're setting the foundation for a healthy pregnancy.