In fact, presently in Ireland there is a huge baby boom.  Pregnancy is a joyous time and in this article it’s all about nutrition throughout your pregnancy to ensure you are getting optimum levels for both yourself and your growing baby.

For many women the first trimester can be a tricky time for eating due to nausea, tiredness and potentially feeling a bit off colour. All points during the pregnancy are important, however none more so than the first 12 weeks. Being aware that it may be hard at times to eat correctly – balanced meals are vital and certainly with morning sickness may support the symptoms. Within a balanced meal there are three main components:

Protein: Good quality and lean where possible. Excellent sources during a pregnancy are poultry, eggs, beef, lamb, oily fish (like salmon, mackerel and trout), white fish and pulses (lentils, beans and chickpeas)

Complex carbohydrates: Nutritious sources are brown rice, sweet potatoes, small potatoes, brown pasta and good quality brown breads (Irish brown bread or spelt breads)

Fruits and vegetables: Really try to aim for 10 portions a day due to your increased requirement of nutrients, remembering a portion is the size of a medium apple. Look at the seasonality of the fruits and vegetables that you are eating to ensure you are eating what is most nutritious (check Bord Bia’s bestinseason.ie) . Also make sure that all fruits and vegetables are washed or pealed to ensure all residue pesticides are removed.

To ensure a good steady supply of nutrients all meals should be balanced as above and within your
three main meals, two good quality snacks should be included to ensure your blood sugar is kept
steady throughout the day – this is important for anyone who suffers with light headedness. These
snacks should be balanced also for example carrot sticks with houmous, apple with oatcakes and cashew nut butter, avocado with seeds sprinkled on top.

Essential fatty acids (EFA’s) are even more important during pregnancy as your growing baby’s brain requires all these wonder fats. EFA’s have also be shown to be supportive post birth with sufferers of post natal depression so get them in. Good sources would be oily and white fish, unroasted/unsalted nuts (excluding peanuts!), avocado, good quality olive oils.

Finally beware of caffeine in any form it is an anti-nutrient, so it takes more from the body than it ever adds, it is also a stimulant so will potentially set the baby kicking. Explore the wonderful world of herbal teas and I would recommend anything from the Pukka and Clipper range. Increase your water intake and ensure you are drinking 8 large glasses or 1.5 litres of water a day to ensure naturally generated toxins within the body are removed.

It is a joyous time and writing this makes me reflect on my own challenging yet wonderful three pregnancies. Best of luck to you all.