By Fenella Jane
To hear this topic on radio please click the link below
One of the best times in my life was being pregnant and
enjoying the process of my growing belly and breastfeeding my new little person
I somehow managed to create!
For all those mums out there who know the joys.. the tears and
the pain of all that is MOTHERHOOD this is hopefully some simple tips on
nutrition pre, during and post baby.
Pre conception care these days is actually really important
as we all know the importance of a healthy diet and getting the right nutrients
to help prepare our bodies for a growing baby.
The need for Iron, Folic acid, B vitamins and Minerals
provide important building blocks for healthy eggs, regular period cycle and
most important up to a month before conception provide a good base to start the
growing process of a foetus. This prevents spina bifida and neural tube
Once your in the first trimester not only a balanced diet is
important but supplementing with a good multi / fish oil and super food powder
keeps your energy levels up and provides the nutrition for your growing babies
brain ,nervous system, bones ect..
The best advice for women who have had lots of antibiotics,
drink coffee, or alcohol ect is to get a
really good probiotic to build up your immune system and help with the
digestion of the foods you eat. This is most important as all the nutrients in
the food must be broken down properly for the absorption into the blood stream.
Unfortunately some of these dietary and lifestyle choices deplete our bodies of
some very vital nutrients...
Foods to eat pre, during and post pregnancy:
#All unprocessed grains, whole grain cereals/brown rice.
Include some new grains in your diet for example:
spelt/kamut/millet/quinoa/amaranth All rich in B group vitamins, silica, folic
acid and chromium (a mineral for blood sugar balance)
#Eat lots greens, Kale, baby spinach ,broccoli ect high in antioxidants’
and plant chlorophyll (feeds the blood
the elements for red blood cells/haemoglobin)
#Raw foods, fresh fruits berries and all varieties of
vegetables especially the beetroot, sweet potatoes and pumpkin
#All foods rich in Essential fatty acids like Fish, Salmon,
Avocados’, Raw nuts and seeds.
#A good variety of meats (must be well cooked) red meat,
Common herbs safe in pregnancy and breast feeding are:
1. Ginger (for morning sickness) circulation /cold hands or
2. Echinacea/olive leaf /elderberry, all alleviate the
symptoms of colds/flus..boost the immune system
3. Cranberry (for UTIs )
4. Chamomile tea (sleep/anxiety/nervous tension)
5. Red raspberry or Raspberry leaf tea ( helps with
strengthening the uterus for labour and prepares the milk ducts for breast
feeding)Last trimester only
6. Blessed thistle and Fenugreek (for the stimulation of
breast milk especially mums who are having trouble with lactating.)