LIFE STAGES
The first thing to remember is that nutrient needs vary enormously between individuals. If you are trying for a baby, pregnant or going through the menopause your body may need specific nutrients in bigger quantities than it does usually. Some general information on some of the important life stages can be found below.
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your pregnancy, child’s eating or the menopause please
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Pre-Conception
Folate supplementation (400 micrograms) is advised for all women trying to get pregnant to reduce the risk of neural tube defects (NTDs) such as spina bifida.
Adequate fat storage is needed to get pregnant however if you are overweight there is less chance of conceiving and more risk of complications!
Vitamin B12 & iodine status is important for foetal development (If you are vegetarian or vegan it may be worth checking if your intake of these nutrients is adequate!).
Long chain fatty acids such as EPA & DHA found in fish oil may be particularly important- there is some evidence to suggest they have a role in the foetus’ early brain development. (Vegetarian or vegan mums to be may benefit from taking an algae based DHA supplement.)
Men- zinc & selenium are important in sperm production so get eating those brazil nuts!
Pregnancy
You do not have to eat for 2! In fact, there is no increased need for energy until the last trimester as your body adapts so it can provide for the growing baby’s needs.
There are some additional vitamin requirements but as long as you eat a healthy balanced diet and slightly increase your food intake during those last few months, there should be no problems.
Increased folate is needed in the 1st few months to reduce the risk of NTDs.
Calcium & vitamin D are important for bone formation so it is important your diet includes enough of these nutrients.
The essential fats ( Omega 3 & 6) are also important but for contamination reasons it is not beneficial to eat more than 2 portions of oily fish per week.
Basically, all nutrients will be involved to some extent so this is probably the time where it is most important you eat as healthy a diet as possible for both you and your baby.
Foods to avoid: Liver or liver products (vitamin supplements containing vitamin A), foods that have high food safety risk eg unpasteurised cheeses, pate, shark, swordfish or marlin, any products that contain raw eggs.
(Current advice suggests alcohol and caffeine should also be consumed in limited amounts when trying to get pregnant and during pregnancy.)
Breastfeeding
We cannot underemphasise the importance of breastfeeding for both the mother and baby. The evidence of benefit is overwhelming but it is not possible for everyone and it is important it is the mother’s choice. Lots of formula feeds are now available for those who choose not to breastfeed.
If you chose to breastfeed and have put on enough weight during the pregnancy, it should only be necessary to increase your food intake by around 500 calories per day- depending on the age of your baby.
Some tips……
Try to eat a wide variety of foods as there is some evidence to suggest your baby can recognise some flavours when they begin to eat food, making it easier to get them to eat a varied diet during infancy.
Some vegetables like broccoli, cauliflower and onions may cause your baby to have colic symptoms. If this is the case, try and avoid them until your baby gets a bit older.
If there is a history of allergy, it may be best to avoid nuts while breastfeeding.
Some evidence suggests introducing weaning foods too early can cause allergies. Exclusive breast feeding is recommended until 6 months BUT all babies are different! Do what you feel is best!
Weaning
Weaning foods are commonly introduced at around the age of 4 months in the UK (although evidence supports exclusive breastfeeding for the first 6 months). The best foods to start with are shown below.
Rice, mashed potato and pureed fruit and vegetables (try carrot, parsnip, banana and pear) are ideal introductory foods as they are bland tasting and of a smooth consistency. Yoghurt and custard can also be given as long as there is no evidence of milk allergy
Pureed meat and pulses, such as lentils or beans, can then be introduced. It may be a good idea to give these with fruit juice to enhance iron absorption. Well cooked eggs are also a good source of protein.
Once the baby can chew, encourage finger foods. Try banana, pear cubes of cheese or toast.
Continue to introduce foods until the infant is eating 3 meals a day and a few snacks. Use follow-on milks or continue to breast feed. If breastfeeding, give the child supplements of vitamins A,C & D.
Remember it is important not to add salt or sugar to any of your baby’s food and it is best to avoid wheat products and cows milk as a drink until the infant is at least 6 months to reduce the risk of allergy.
