So, you have found out the wonderful news that you are carrying a little human. Congratulations! What an exciting time for you and your loved ones!

Whilst you are getting your head around this new fact, pregnancy can also be a daunting time where you suddenly feel completely out of control and that things are moving at a thousand miles per hour. You may have been preparing for this journey for a long time or only since last week, or maybe, it’s a big shock to the system….which ever your circumstance, you are most likely feeling vulnerable and totally responsible for the new life inside of you, not wanting to muck things up in anyway, and wanting to do all you can to ensure your baby grows and develops as healthily as they should.

That’s why I have put together this neat summary, with all of the key things you need to know about how to nourish your body optimally throughout your pregnancy journey. So grab a refreshing drink and a comfy, quiet spot to focus as I guide you through this e-book and teach you about the important role that good nutrition plays in supporting you and your baby.

Frequently Asked Questions

Why see a pregnancy dietitian?

Seeing a pregnancy dietitian, like Kat Ridout, can provide personalised guidance to ensure both the mother and baby receive optimal nutrition throughout pregnancy. A dietitian like Kat helps create tailored meal plans that address specific needs, from managing morning sickness to ensuring proper intake of key nutrients such as folic acid, iron, and calcium. With her skills and knowledge, she supports expectant mothers in making informed food choices, promoting a healthy pregnancy and reducing the risk of complications such as gestational diabetes.

A baby receives nutrition in the womb through a process called placental transfer. The placenta serves as a connection between the mother and the baby, delivering oxygen and nutrients, and removing waste products from the baby’s bloodstream. The mother’s bloodstream delivers oxygen and nutrients to the placenta, which then passes through the placental barrier to the baby’s bloodstream. Waste products are eliminated through the mother’s excretory organs. The placenta plays a vital role in providing the baby with the necessary nutrition for growth and development during pregnancy.

While there isn’t a specific list of foods that directly increase blood flow to the placenta, a balanced and nutritious diet can support overall cardiovascular health, which indirectly benefits blood flow to the placenta. Here are some dietary considerations to support a healthy circulatory system:

  1. Balanced Diet: Consume a well-rounded diet that includes a variety of nutrient-dense foods. Focus on whole grains, lean proteins, healthy fats, fruits, and vegetables. This provides essential vitamins, minerals, and antioxidants that support cardiovascular health.
  2. Omega-3 Fatty Acids: Include sources of omega-3 fatty acids in your diet, such as fatty fish (e.g., salmon, sardines), walnuts, chia seeds, and flaxseeds. Omega-3 fatty acids have been associated with improved blood flow and cardiovascular health.
  3. Citrus Fruits: Citrus fruits like oranges, grapefruits, and lemons are rich in vitamin C, which supports blood vessel health and may aid in improving blood flow.
  4. Leafy Green Vegetables: Include dark leafy greens like spinach, kale, and Swiss chard in your diet. They are rich in nitrates, which have been shown to help widen blood vessels and improve blood flow.
  5. Garlic: Garlic has been associated with improved blood circulation and blood vessel dilation. Consider adding fresh garlic to your meals or using garlic as a seasoning.
  6. Beetroot: Beets and beetroot juice contain nitrates that can enhance blood flow. They have been shown to improve endothelial function and may support healthy blood vessels.

Remember to consult with your healthcare provider or a registered dietitian for personalised advice and to ensure that your dietary choices align with your specific needs and any underlying health conditions you may have.

To ensure you’re getting enough iron during pregnancy, it’s essential to incorporate both dietary sources of iron and supplements if needed. Iron-rich foods include lean meats, spinach, beans, and fortified cereals. Pairing these foods with vitamin C-rich items, such as oranges or bell peppers, can improve iron absorption. Kat Ridout, a certified nutritionist and dietitian specialising in prenatal health, advises expecting mothers to have their iron levels monitored regularly during check-ups. She highlights that the body’s demand for iron increases during pregnancy, especially in the second and third trimesters, making regular monitoring and balanced intake crucial for both maternal and foetal health.

Managing nausea and food aversions during pregnancy can be challenging, but there are several strategies that can help alleviate symptoms. Kat Ridout, a nutritionist and dietitian specialising in maternal health, suggests starting with small, frequent meals that are easy to digest. She emphasises the importance of listening to your body and eating foods that you can tolerate, even if they are not part of your usual diet. Kat Ridout also recommends staying hydrated by sipping water, herbal teas, or clear soups throughout the day, as dehydration can worsen nausea. Ginger and peppermint, known for their soothing properties, can be helpful in easing nausea. If symptoms persist or become severe, it’s important to consult with your healthcare provider for personalised advice.

Three common nutrition-related concerns during pregnancy are:

  1. Adequate Nutrient Intake: During pregnancy, it is essential to ensure sufficient intake of key nutrients to support the growing baby’s development and the mother’s overall health. Nutrients like folate, iron, calcium, and omega-3 fatty acids are particularly important. Folate helps prevent neural tube defects in the baby, while iron supports the production of red blood cells to prevent anaemia. Calcium is vital for the baby’s bone development, and omega-3 fatty acids contribute to brain and eye development.
  2. Weight Gain: Appropriate weight gain is crucial for a healthy pregnancy. Gaining too much or too little weight can have implications for both the mother and the baby. The recommended weight gain during pregnancy depends on the pre-pregnancy weight and varies for each individual. It’s important to work with a healthcare provider to determine the appropriate weight gain goal and monitor it throughout pregnancy.
  3. Food Safety: Pregnancy increases the risk of foodborne illnesses, which can have severe consequences for both the mother and the baby. Certain foods pose a higher risk, such as raw or undercooked meat, fish high in mercury, unpasteurised dairy products, and certain types of soft cheeses. It is important to practise good food safety habits, including proper storage, handling, and cooking of food, as well as avoiding potentially risky foods to minimise the risk of foodborne illnesses.

It’s important for pregnant women to consult with their healthcare provider or a registered dietitian to address these concerns and receive personalised guidance based on their specific nutritional needs.