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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/.

With plenty of dairy products, including low fat and full fat, on the supermarket shelves, it can be overwhelming and confusing deciding which product to choose. A question often asked of Nutritionists is whether there’s a ‘healthier’ option? The NHS recommends choosing lower fat and lower sugar options but what is the evidence behind this. If we are only consuming a small amount of dairy, can we opt for full fat dairy products? In this blog post Niamh Dunne, a Registered Nutritionist (RNutr), is going to delve into the latest evidence to help you make informed decisions about which products to choose. Why do we need dairy? Dairy forms an important part of a healthy balanced diet. It contains essential nutrients including calcium, phosphorus, potassium, magnesium, zinc, iron, Vitamin B12, protein, riboflavin and vitamins A and D. Vitamin D is particularly important during autumn and winter and it’s recommended to take a supplement, for more information on Vitamin D see here. Dairy is needed to maintain healthy bones and teeth and supports normal growth and brain development. Bone mass peaks at around 30 years of age so calcium intake is important for skeletal development (Hadjimbei et al., 2022). The UK Eatwell Guide recommends that we aim for 2-3 portions per day of dairy (milk, cheese and yoghurt). Does dairy contain fat? Most people in the UK consume too much saturated fat. Saturated fat is found in foods such as processed foods and fatty meats, dairy products such as whole milk, butter, lard, ghee, palm oil and coconut oil.  It’s recommended that we reduce saturated fats by swapping them for unsaturated fats such as olive oil, oily fish, avocado, nuts and seeds. In the UK, it’s recommended that women should have less than 20g of saturated fat per day and men should have less than 30g of saturated fat per day. Too much saturated fat in our diet can increase your ‘bad’ cholesterol in your blood which in turn can increase your risk of stroke or heart attack (British Heart Foundation, 2021). Reducing the amount of saturated fat is a simple way to lower your cholesterol and support your heart health. Choosing low fat dairy products may help if this is your goal. Are low fat and ‘lighter’ products better for me? Choosing the right dairy product can be confusing—should you go for low-fat, 0% fat, or full-fat? In the UK, low-fat dairy is often recommended due to its lower saturated fat content, which can raise cholesterol levels if consumed excessively. Low-fat options are also beneficial for weight management, as high saturated fat intake may lead to increased calorie consumption and weight gain. However, recent studies suggest that overall health and dietary patterns may have a greater impact on these risk factors than individual foods or nutrients (Giosue et al., 2022). What is the difference between ‘light’, ‘low-fat’ or ‘reduced fat’? Navigating food labels can be tricky but it’s essential for smarter choices. The British Heart Foundation states: Sometimes, the fat will be replaced with more sugar or salt to make it taste like the original product. In which case, it might not be the healthier choice. This will depend on which products/brands you are looking at. Even if the product says it’s ‘low fat’, checking the label yourself and comparing it with the original product can help you understand whether it is actually low in fat (3g or less per 100g). Some simple tips are provided below to help you when reading food labels and aid you when shopping for dairy products. Food labels – simple or not? We know food labels aren’t the most exciting to read, but stick with us because it will help you understand which product to choose. At the back of the food product there is a label with a table. Always refer to the per 100g column. The table below shows that low fat is 3g per 100g or less. Low sugar is 5g per 100g or less. If you want to further understand what it is in the product you are choosing, you can read the ingredient list to see if there are any hidden sugars or sweeteners which often have complex names to make it harder to spot. Any word with -ose at the end of it is a form of sugar e.g dextrose, maltose, sucrose, glucose or other sugars such as syrups (corn syrup), honey, agave etc. The ingredients are listed in descending order, so the first ingredient is the most abundant. Still confused about label reading and want to know more, or want personalised healthy eating advice about what products are best for you, get in touch about having a 1:1 consultation with a Registered Nutritionist. Something beneficial to look out for is whether the product has live cultures also known as probiotics. Probiotics are live microorganisms or friendly bacteria that have many benefits for our gut health and overall health.  Are there any health implications? Recent research has found that consuming up to 200g per day of either low fat or full fat dairy is not significantly linked to an increased risk of death from any cause or to the likelihood of developing cardiovascular disease (Giosue et al., 2022). Yoghurt with added probiotics has many beneficial health effects including gut health such as relieving symptoms of irritable bowel disease and improving bowel function so choosing yoghurt with bacteria strains is a bonus, for example L. Bulgaricus, S. Thermophilus, L. Acidophilus, Bifidus, L. Case. Yoghurt and other fermented milk products should be encouraged as part of a balanced diet due to their favourable health outcomes (Hadjimbei et al., 2022). Conclusion Dairy products can vary depending on where you shop and what brands you choose. Choosing to have either low-fat or full fat dairy depends on your individual health status and goals. It’s recommended to consume 2-3 portions of dairy per day as it contains many essential nutrients beneficial for maintaining bone and teeth health. It’s high in saturated fat