Niamh Dunne

Nutrition during Pregnancy Written by Millie Rose Changes during pregnancy Pregnancy brings many changes to your body as well as symptoms, including constipation, nausea and indigestion (BDA, 2021). Pregnancy may bring worries about nutritional concerns, morning sickness, cravings and deficiencies. This blog will explore the symptoms, nutritional requirements, dietary advice, myths and how these link together. The blog will end with some key takeaway tips to allow you to have a well-balanced diet that will support you and your developing baby. Key nutrients during pregnancy Folic Acid Folic Acid reduces the risk of neural tube defects. It is recommended to take 400mcg once every day from planning pregnancy to week 12 (BDA, 2021). Folic acid is also found in green leafy vegetables, fortified breakfast cereals and fat spreads. Iron There is increased demand for iron during pregnancy. Usually this can be added to your diet. However, your midwife will offer blood tests to detect anemia. If found, supplements can be taken safely (NHS, 2024). An iron rich diet is important; foods such as green leafy vegetables, fortified foods and red meat can support this. Calcium Calcium is essential for bone development in an unborn baby. Calcium can be found in dairy, green leafy vegetables and fish. Vitamin D In the UK, it is recommended to take 10mcg of vitamin D daily, due to the lack of sunlight. This is essential for bone, teeth and muscle health. Additionally, vitamin D can be found in oily fish, such as salmon and mackerel, eggs and red meat. Vitamin D is also fortified into breakfast cereals, fat spreads and non-dairy milks, however, it is difficult to get enough vitamin D from the diet alone. Vitamin C Vitamin C is essential for absorption of iron and to protect cells, keeping them healthy. Vitamin C can be found in citrus fruits and vegetables such as broccoli (NHS, 2020) Zinc Zinc is vital for growth, development and immunity (WHO, 2021). Zinc is also high in red meat, dairy, nuts and seeds including pumpkin seeds. A maternal zinc supplement has been found to reduce preterm births (Chaffee and King, 2012). Always check with a health professional before taking a supplement. Riboflavin Riboflavin, also known as vitamin B2, is vital for a healthy birth weight and length, and prevention of birth defects (NIH, 2022). Riboflavin is high in dairy, eggs, meat and nuts. Iodine Iodine is vital for the production of maternal and fetal hormones to regulate the development of an unborn baby’s brain and nervous system. The requirement for iodine increases during pregnancy (Darnton-Hill, 2017). Iodine can be found in dairy products, eggs, fish, cereals and grains (NHS, 2020). Choline Choline is a nutrient important for the brain and nervous system, to regulate memory, mood and muscle control (NIH, 2017). It is uncommon for pregnant women to reach the recommended intake (Jaiswal et al., 2023). Choline can be found in beef, egg yolks, fish, mushrooms and legumes such as beans and peanuts (The Nutrition Source, 2020). Omega-3 Omega-3 is vital for the development of the fetal brain and retina. Fish is high in omega-3; however, limit oily fish to 2 portions a week due to potential high levels of pollutants affecting a baby’s nervous system (Coletta, Bell and Roman, 2024). Other foods such as nuts, seeds and plant oils are high in omega-3, without the concern for high mercury (NIH, 2022). Foods to avoid during pregnancy Avoid raw foods Reduce high mercury fish Caffeine Alcohol How can I manage my symptoms through nutrition? Morning sickness Heartburn or indigestion Constipation Gestational diabetes Am I eating for two? Put simply, no. Energy requirements only increase by 200kcal in the 3rd trimester, meaning energy requirements stay the same in the 1st and 2nd trimester To ensure you stay full and don’t succumb to sugary cravings: 5 take away tips If you’d like to get some support from a prenatal Nutritionist, you can book a free 15-minute consultation here Follow @nutritiondunneright for more actionable tips! References BDA (2021). Pregnancy and diet. [online] www.bda.uk.com. Available at: https://www.bda.uk.com/resource/pregnancy-diet.html. Chaffee, B.W. and King, J.C. (2012). Effect of Zinc Supplementation on Pregnancy and Infant Outcomes: A Systematic Review. Paediatric and Perinatal Epidemiology, 26(1), pp.118–137. doi:https://doi.org/10.1111/j.1365-3016.2012.01289.x. Coletta, J.M., Bell, S.J. and Roman, A.S. (2024). Omega-3 Fatty Acids and Pregnancy. Reviews in Obstetrics and Gynecology, [online] 3(4), p.163. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC3046737/. Darnton-Hill, I. (2017). Iodine in pregnancy and lactation. [online] www.who.int. Available at: https://www.who.int/tools/elena/bbc/iodine-pregnancy. Diabetes UK (2017). What can I eat with gestational diabetes? [online] Diabetes UK. Available at: https://www.diabetes.org.uk/living-with-diabetes/eating/gestational-diabetes. Jaiswal, A., Dewani, D., Reddy, L.S. and Patel, A. (2023). Choline Supplementation in Pregnancy: Current Evidence and Implications. Cureus, [online] 15(11), p.e48538. doi:https://doi.org/10.7759/cureus.48538. NHS Choices (2020). Iodine – Vitamins and Minerals. [online] NHS. Available at: https://www.nhs.uk/conditions/vitamins-and-minerals/iodine/. NHS (2020). Foods to avoid in pregnancy. [online] NHS. Available at: https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/. NHS (2020). Vitamins, minerals and supplements in pregnancy. [online] nhs.uk. Available at: https://www.nhs.uk/pregnancy/keeping-well/vitamins-supplements-and-nutrition/. NHS (2022). Gestational Diabetes. [online] NHS. Available at: https://www.nhs.uk/conditions/gestational-diabetes/. NHS. (2024). Iron intake in pregnancy and beyond – Leeds Teaching Hospitals NHS Trust. [online] Available at: https://www.leedsth.nhs.uk/patients/resources/iron-intake-in-pregnancy-and-beyond/. NIH (2017). Office of Dietary Supplements – Choline. [online] Nih.gov. Available at: https://ods.od.nih.gov/factsheets/Choline-Consumer/. NIH (2022). Office of Dietary Supplements – Omega-3 Fatty Acids. [online] Nih.gov. Available at: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/. NIH (2022). Riboflavin. [online] Nih.gov. Available at: https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/. The Nutrition Source. (2020). Choline. [online] Available at: https://nutritionsource.hsph.harvard.edu/choline/. WHO (2021). Nutritional interventions update: zinc supplements during pregnancy. [online] Available at: https://www.who.int/publications/i/item/9789240030466.

Nutrition and Hydration Week 17th – 23rd March Why is it important to be hydrated and what can we do to increase our intake of fluid? Written by Millie Rose Introduction This year Nutrition and Hydration week is from the 17th to the 23rd of March. During this week, we are encouraged to “reinforce, focus and energise”, focusing attention on the importance of food and drink to optimise health and well-being, with a primary focus on the importance of hydration (N & H week, 2025). Hydration is essential to regulate body temperature, keep joints healthy, prevent infection, transport nutrients and organ functioning (Harvard T.H. Chan School of Public Health, 2017). This blog outlines why we need to be hydrated and how much your body needs to perform optimally. Read until the end for recommendations to increase your hydration day-to-day! Why is hydration so important for our health? Your body loses water daily through breathing, sweating, urinating and bowel movements. However, water loss could be increased by exercise, hot or humid weather, illness, pregnancy or breastfeeding (Mayo Clinic, 2022). It is important these losses are replenished, as hydration is essential for: (Healthline, 2018) Without sufficient hydration, symptoms of dehydration will occur, including: (NHS, 2022) The NHS use this scale to help determine whether you are dehydrated: (NHS, 2023) Dehydration can lead to health complications, such as: (NHS, 2023) What can you do? In line with the Eatwell Guide, adults require 6-8 glasses of fluid a day, including low-fat milk, sugar-free drinks, tea and coffee, however, water is preferable (NHS, 2023) (BDA, 2022) Foods containing water can also contribute towards hydration. Most fruit and vegetables contain a large amount of water, but also include vitamins and minerals, which will complement hydration and meet nutritional needs. Foods to promote hydration include: Head to my Instagram for hydrating and nutritious recipes Who may need different amounts? (BDA, 2020) 5 tips to promote better hydration habits! Conclusion To summarise, hydration is essential for health and well-being. Ensure you are drinking an adequate amount of fluid: 6-8 glasses for an adult daily. If you are regularly dehydrated, start by making small changes, such as drinking another glass of water with each meal or including more snacks that provide hydration. Additionally, journaling your symptoms and intake of fluids and foods providing hydration may help you to track your progress. If you struggle with incorporating more fluids into your day, a nutritionist may be able to help you with this. “reinforce, focus and energise” References ‌British Dietetic Association (2020). Fluid (water and drinks). [online] www.bda.uk.com. Available at: https://www.bda.uk.com/resource/fluid-water-drinks.html. Harvard T.H. Chan School of Public Health. (2017). The importance of hydration | Harvard T.H. Chan School of Public Health. [online] Available at: https://hsph.harvard.edu/news/the-importance-of-hydration/. Healthline. (2018). 16 Reasons Why Water Is Important to Human Health. [online] Available at: https://www.healthline.com/health/food-nutrition/why-is-water-important#takeaway. ‌Mayo Clinic (2022). Water: How much should you drink every day? [online] Mayo Clinic. Available at: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256. ‌N&H Week (2025) | Nutrition and Hydration Week. [online] Available at: https://nutritionandhydrationweek.co.uk/. NHS (2022). Dehydration. [online] NHS. Available at: https://www.nhs.uk/conditions/dehydration/. BDA (2022). Hydration in older adults. [online] www.bda.uk.com. Available at: https://www.bda.uk.com/resource/hydration-in-older-adults.html. NHS (2023). Hydration. [online] NHS inform. Available at: https://www.nhsinform.scot/campaigns/hydration/. NHS (2023). Water, Drinks and Your Health. [online] nhs.uk. Available at: https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/water-drinks-nutrition/.