Safe Food: What to eat and drink in pregnancy

you usually cover your arms, legs and head when out of doors

you live in the north of England or in Scotland, where the winter days are short.

Calcium: a mineral for strong bones and teeth

Calcium and vitamin D are closely connected because we need vitamin D to help our bones and teeth make use of calcium. Dairy products are the best source of calcium.

One piece of research suggests that not having enough calcium may mean that some women are more likely to develop pre-eclampsia – but more proof is needed.

Foods rich in calcium (best first)

milk, yoghurt and hard cheese (soft cheeses, like cottage cheese and cream cheese, also contain calcium – but less than hard cheeses such as parmesan, Cheddar and Double Gloucester)

tinned fish – especially sardines and pilchards (including the soft bones!) and salmon

soya milk and tofu (made from soya) often have calcium added (check the labels – the normal level for cow’s milk is 120mg in 100ml)

foods made using white flour (which is fortified with calcium) – white bread, pizza bases and pastry

spinach and spring greens

chick-peas, kidney beans and tinned baked beans

sesame seeds and almonds

oranges and dried figs

Zinc: the fertility mineral

Zinc plays an important part in fertility (getting pregnant) and healthy pregnancy. It is also needed for growth and healing, and for good immunity to infections and disease. Meat, milk foods and seafood are all good sources of zinc. Some experts are concerned that the absorption of zinc by our bodies can be reduced by an excessive amount of fibre in our diets, and by unnecessary iron and folic acid supplements. This is one reason why it is important to consult your GP, midwife or pharmacist before taking any nutritional supplements during pregnancy.

Foods rich in zinc (best first)

meat – beef, lamb

sardines – especially good for zinc!

cashew nuts, lentils and chick-peas

wholemeal bread

other fish – smoked mackerel and prawns

hard cheese, milk and eggs

baked potatoes

sunflower seeds and peanuts

Iron: for healthy blood

Iron is needed to make haemoglobin, a pigment that is found in our red blood cells. Haemoglobin carries oxygen around our bodies. If our red blood cells are not healthy, the transport of oxygen around our bodies may not be good enough. We may begin to feel tired, breathless, dizzy and miserable. These are some of the signs of anaemia.

Doctors and midwives used to give all pregnant women supplements of iron routinely. We now know that unnecessary iron supplements may interfere with the absorption of other minerals, such as zinc. They may also cause constipation. It is usually better to prevent anaemia by eating more iron-rich foods. Iron supplements are, however, necessary to treat anaemia; your doctor or midwife will advise you as to whether you need an iron supplement.

Foods rich in iron (best first)

lean beef, lamb and kidney

dark chicken or turkey meat

fortified breakfast cereals

sardines

wholemeal bread

red lentils, chick-peas, baked beans, kidney beans

leafy vegetables – broccoli, peas, curly kale, spring greens, spring onions, spinach

cashew nuts, sunflower seeds

dried fruits – apricots, prunes and figs

baked potatoes

eggs

Tips on getting plenty of iron from your food

Eat some food rich in vitamin C with every meal – fresh fruit or vegetables. This will help your body absorb iron, especially from non-meat iron foods. Vegetables such as peas, broccoli and spinach contain vitamin C as well as iron – provided they are not over-cooked. Spring onions are also full of vitamin C and iron – a convenient no-cook snack!

Eat a variety of leafy green vegetables. (Spinach contains plenty of iron but this iron is not well absorbed by our bodies – so try other vegetables as well.)

Eat meat or fish with non-meat iron foods. This will help you absorb as much iron as possible from the non-meat food – for example, minced beef eaten with leafy green vegetables.

Drink tea and coffee between meals – rather than with your food. Both drinks contain chemicals that can reduce the amount of iron that your body can absorb from food. If you drink tea, have a cup an hour before your meal – or two hours afterwards.

Certain foods reduce the amount of iron that our bodies can absorb from a meal. One example is rhubarb!

What about salt?

Most of us eat more salt than we need. Processed foods – such as ham, cheese, bread, baked beans and biscuits – all contain lots of salt. Savoury spreads (like yeast extract and beef extract), crisps, olives and salted nuts are obviously salty foods. In the long term, too much salt in your diet may contribute to high blood pressure and related health problems later in your life.

During pregnancy, however, the situation is more complicated. Restricting your salt intake at this time has not been shown to reduce the risk of high blood pressure during pregnancy. But this does not mean that you should add extra salt to your food. Use salt to flavour your food, as you would normally.

When you have had your baby, you can try reducing the amount of salt you use in cooking and on your food. This will help when your baby starts taking solid food, since babies should not have any salt at all added to their food.