Healthy Diet in Pregnancy, What a Difference an Egg Makes

Diet in pregnancy, there is more to it than you think.

Of course you want to eat healthily and eat plenty of fresh fruit and veg but it is a little more complex than that.

It is estimated that you need approximately 70 g of protein each day. This is because the body is working really hard in pregnancy, the baby, placenta, your uterus, even extra blood for you.

We all need a good source of protein to grow new tissue otherwise the body will struggle. Insufficient protein has been associated with pregnancy nausea, increased oedema (water retention), liver problems and an increase in appetite which can lead to weight gain.

So often if we are struggling with insufficient protein we start to crave carbohydrate or savoury snacks as these are a quick fix. Then the problem is that the body reacts to these foods by possibly developing gestational diabetes, liver problems or at the least, severe tiredness and even dizziness as the blood sugars are unstable. Eating a small amount of protein regularly during the day will help to stabilise blood sugars and avoid cravings and volatile blood sugar.

But what does 70 g of protein look like? Well an egg is 6g, a piece of chicken or fish 15g. So you can see that it is important to think about 4-5 portions a day in order to achieve 70 g and ensure that the body can absorb it.

Breakfast- an egg with rye bread.

Mid morning, nuts and plain yogurt.

Lunch-chicken and brown rice or on rye bread.

Mid afternoon- cheese and oatcakes.

Dinner- Fish and sweet potato or similar.

Try to only eat complex carbs, brown rice, wholewheat pasta, sweet potato, rye bread etc. Then have a whole range of different vegetables, at least two at each main meal and minimal fruit and no juice. (fruit and especially juice convert into sugar very easily.)

It may seem a faff to start with but your energy levels will soar and you will be doing everything you can to avoid some of the complications of pregnancy. More importantly you will not be feeding your baby on a high sugar diet. Go for it!