Superfoods: what to eat when you are pregnant

By Nicola Conville

Smart food choices in pregnancy will give you the energy to soar through pregnancy and give your baby the best possible start in life. Our nutrient needs change during pregnancy, but it isn't complex. If you want to know what to eat during pregnancy, its simple. Read on for our guide to pregnancy superfoods that make every bite count.

The old saying “you are what you eat” is doubly important when you’re pregnant, as you’re eating for your growing baby as well. The foods you consume create the building blocks for your little one so it’s vital to have a varied, interesting diet rich in fresh, natural foods. However, some foods are better than others, offering greater nutritional benefits with every bite.

Eating well has benefits for you too of course: a healthy diet ensures you have plenty of energy to carry you through your pregnancy and will help reduce the likelihood of common pregnancy complaints such as morning sickness, fatigue, mood swings, anemia and heartburn.

You will find that your appetite increases to allow for enough nutrients for your baby’s development. While you shouldn’t eat for two as such, you should increase the amount you eat by approximately 600kJ a day. This is easily achieved by increasing your recommended daily intake of fruit from two serves to four, for example.

Here are the basic guidelines for a healthy diet during pregnancy:

Eat a wide variety of nutritious foods.
Opt for foods that are in as natural a state as possible – for example, stick to fresh, whole apples instead of deep-fried apple pies.
Consume four to six servings of breads and cereals daily, preferably wholegrain or wholemeal.
Eat plenty of fresh fruit, vegies and legumes.
Eat two servings daily of milk, cheese, yoghurt or calcium-fortified soy drinks to ensure you’re getting enough calcium.
Keep your protein intake up with plenty of lean meat, poultry, fish, eggs and nuts.
Keep hydrated with lots of water, fresh juices and herbal teas.
Limit sweet, refined, highly processed and fatty foods.
Keep lots of healthy snacks on hand, especially during your first trimester.

There are five essential food groups you'll need to munch on during pregnancy. Each offers specific nutrients that your growing baby needs. Your daily diet should include:

Omega-3 fatty acids: Omega-3s are vital to help your baby's development. They are essential for the development of your baby's brain, eyes and central nervous system. Your body doesn't produce the essential fatty acids it needs, so you need to consume them regularly to stock up.
Wholegrains: Wholegrains are a complete grain, containing the cereal germ, endosperm and the bran. They're a great source of both protein and carbohydrates and offer a range of valuable vitamins and minerals. Wholegrains are essential in pregnancy to ward off a range of pregnancy woes, such as constipation, and help your growing baby develop too.
Dairy products: The calcium in dairy or fortified soy products helps your developing baby's bones, teeth, muscles, heart, nerves and their blood clotting ability. Calcium also has benefits for expectant mums as it can reduce the risk of developing pre-eclampsia and pre-term birth.
Protein: The amino acids in protein are the building blocks your body needs, so sufficient protein is a must during pregnancy. Protein also has the benefits of making you feel fuller for longer, essential during those ravenous periods of pregnancy.
Fruit and veggies: Fruits and vegetables are a true pregnancy superfood. They offer fibre, anti-oxidants and vitamins and minerals that all play an essential role in a healthy pregnancy. Stock up your fruit bowl on healthy, seasonal fruits and make sure veg plays a starring role in any meal.

Above all, remember that pregnancy is not a time to diet or worry about your weight. A normal weight gain during pregnancy is around 10-15kg. Some of your favourite foods may be off-limits during pregnancy, so don’t forget to treat yourself occasionally with a little good-quality dark chocolate or a small bowl of berries and ice-cream.