Pregnancy is a time of huge physical, emotional and psychological change. Many women look and feel their best when they are pregnant and enjoy the changes that occur in their body whilst others struggle with nausea, excessive weight gain or other health problems.

The “glow” of pregnancy usually starts around the second trimester when the body has adjusted to the high hormone levels and energy and vitality increases. This is a great time to focus on food, when the worst of the nausea has passed and your interest in food increases. Start eating meals that nourish you and the new life developing inside you. Lets look at how you can deal with some of the most common health problems and the superfoods for pregnancy.

Anytime sickness

Your normal eating pattern maybe thrown into chaos in the first 12-14 weeks due to nausea or food cravings. If nausea is a problem it could be due to low blood sugar (hypoglycaemia), poor stomach hydrochloric acid (HCl) levels or the body simply adjusting to the high hormone levels.

Try the following:

• eating little and often throughout the day.

• having dry biscuits by your bedside.

• drinking ginger tea or dry ginger as ginger is an anti-nausea herb.

Supplements such as Vitamin K, Vitamin B6 (50mg per day), magnesium (200-500mg per day), chromium (200mcg per day) evening primrose oil and digestive enzymes can be beneficial as well as acupuncture and homeopathy supervised by your health professional. Cravings for particular foods during pregnancy can indicate a vitamin deficiency such as iron, zinc or chromium.

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Digestive discomfort

Constipation

High progesterone hormone levels during pregnancy relax smooth muscle in the gut slowingi rhythmic contractions of the intestines causing digestive problems like constipation and heartburn. Constipation is most common in the third trimester and can aggravate varicose veins. Avoid refined foods loaded with white flour, sugar, fatty and fried foods.

Try eating foods that lubricate the intestines and promote bowel movements:

• soaked dried prunes and figs and fresh fruit

• fresh, raw and cooked vegetables daily (see Superfoods below)

• drink filtered water daily, aiming for 2litres and fresh pressed vegetable juices

• take a probiotic which contains the beneficial bacteria, Lactobacillus acidophillus and bifidus. It can be added to yoghurt and taken at night. Probiotics are essential for gut immunity and warding off thrush infections and other gut parasites. It can improve constipation and digestive problems as well

• excess iron can cause constipation (see anemia)

Heartburn

The expanded uterus can put pressure on the stomach allowing its contents to reflux up the oesophagus. Pregnancy hormones also soften the sphincters aggravating heartburn. Later in pregnancy eating bland, well-cooked foods that are easy to digest such as porridge, rice, noodles, cooked vegetables and soups taken in small amounts can reduce heartburn and acidity.

• avoid fatty, fried and spicy foods

• have small frequent meals and avoid drinking large amounts with meals

• sit upright after meals and allow at least 2 hours afterwards before sleeping

• natural plant enzymes, papain and bromelain are safe to use during pregnancy and can help to ease discomfort

Anaemia

Anaemia is most likely to develop in the second trimester of pregnancy causing fatigue, paleness of the skin and shortness of breath. Iron supplements can cause constipation if taken in large doses as ferrous sulphate. It is absorbed best as an amino acid chelate combined with B group vitamins (B 12, folic acid) and taken with Vitamin C containing food like fruits and vegetables for better absorption. Excessive iron supplementation during pregnancy can interfere with zinc and absorption. Vegetarians are at risk of both iron, zinc and Vitamin B12 deficiency so they need to plan meals carefully to include the non-meat sources below.

Eat foods containing ironduring your pregnancy including:

• lean red meat, chicken and fish

• green leafy vegetables

• dried fruit

• pulses

• nuts and seeds

• wholegrains

• seaweeds (an important source of iodine which is found to be lacking in diets of pregnant women)

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Pregnancy diabetes

Gestational diabetes is a common problem in the UAE and is often diagnosed during a glucose tolerance test at 28 weeks. Symptoms may include frequent urination, excessive thirst and increased fatigue. Zinc, Chromium and Vitamin B6 supplements can be helpful in keeping sugar levels normal combined with dietary changes:

• avoid refined carbohydrates with a high glycaemic index and substitute for slower acting foods like oats, barley, peas and beans, rye bread

• eat small meals often that contain adequate amounts of protein and essential fats

• avoid sugar and artificial sweeteners which can be toxic. Sweeten foods naturally with the herb stevia available at health food shops

Our body naturally protects us against harmful chemicals during pregnancy with a heightened sense of smell and aversion to some foods and drinks such as coffee. The aim would be to give up smoking before you are pregnant and limit or completely coffee and alcohol. Tea and coffee drunk at meal times can reduce the absorption of iron and zinc. Substitute tea with herbal teas like cammomile or rooibos. Check with your health professional about which herbs are appropriate during pregnancy as there are some that are contraindicated.  Red raspberry leaf tea is an important herb to help tone the uterus and prepare for delivery but is only recommended in the last 4 weeks of pregnancy.

Foods to avoid include soft fermented cheeses (eg brie, camembert), raw eggs and undercooked meat, chicken and seafood. Cold salad buffets, where food has been left out at room temperature for long periods, often covered in mayonnaise, can increase the risk of contamination. 

Superfoods for Pregnancy

In the second and third trimesters the extra calorie intake required (200) can be obtained from protein sources such as cheese, yoghurt, soy milk/milk, eggs, nuts and seeds, fish or other lean meats and pulses like lentils and beans. Your extra need for essential fatty acids (EFA), iron, calcium, magnesium, iodine and vitamin B complex (especially B6, B12 and folic acid) Vitamin C, D and E during pregnancy can be catered for by incorporating the following foods into your daily meals:  

1.  Grains – oats, rice, millet, rye, quinoa and amaranth

Grains are a good source of slow releasing carbohydrates, protein, minerals like magnesium, zinc and iron and Vitamin B complex nutrients. Because they contain soluble fibre they help keep blood sugar levels stable and nourish the bowel. Millet is lesser known but available in supermarkets in Dubai and can be cooked and used just like rice. 100% rye bread or a combination of rye and spelt bread is a better choice than wheat based breads and is available from Park 'n Shop bakery.

     2.   Nuts and seeds – almonds, flaxseed, pumpkin, sesame and sunflower seeds.

As well as being a good source of protein, minerals and Vitamin E, nuts and seeds contain essential fatty acids (EFA) that are critical for brain, nervous and immune system development. Pregnant women often talk about “loosing their minds/memory” and this is thought to be due to the foetus draining the mothers supply of EFA. Taking 1 tablespoon of cold pressed flax oil in a yoghurt smoothie or ground flax seed on your breakfast cereal in the morning can boost your supply of EFA and encourage regular bowel movements. Make up a jar of raw mixed seeds and nuts and add some dried fruits like prunes and apricots and take a handful as a snack.

3. Green leafy vegetables – spinach, broccoli, parsley, lettuce, sprouts, bok choy.

These vegetables are a high source of calcium, magnesium, Vitamin C and folic acid. Eat them daily in stir frys, salads and cooked dishes. Sea vegetables such as kelp, nori and kombu are high in iodine which supports thyroid gland function. Try the instant variety of Japanese miso soups (check that they are MSG free) and nori rolls.

4. Live yoghurt and fresh white cheeses.

As well as being a good source of calcium and protein, yoghurt contains beneficial bacteria that supports the digestive system and balances beneficial bacteria in the colon. Make smoothies with fresh fruits like banana and mango and strawberries for extra vitamin C. Fresh white cheese such as cottage cheese, ricotta, feta and goats cheese can be added to salads, used in cooking or as spreads on bread and crackers (oat cakes and rice cakes)

5. Pulses, eggs, fish or other lean meats.

These are high in protein, the minerals iron and zinc and B complex vitamins. The absorption of iron can be enhanced by eating them with foods containing vitamin C like green, orange or yellow fruits and vegetables. Fish also contain EFA and iodine. Choose free range or organic eggs. Sprouting beans and pulses also makes them easier to digest and richer in nutrients. 

Listen to your body's needs and eat foods you are naturally drawn to whilst keeping some balance and variety in your diet. Combined with exercise and times for relaxation you will be simply glowing with good health.

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