Real Life Diet Questions Answered

What diet should I follow before and during pregnancy?

Hi, I am trying to maintain weight, which is quite a struggle. I try to eat a balanced diet, but have to admit that I am not always successful, so I make up for it by extra exercise. It seems to work, but I am trying to get pregnant and started wondering if there is anything I can do now - before I get pregnant and then during pregnancy in order to stay slim even after having a baby. It worries me because I tend to put on weight anyway and it is more likely to happen when I cannot exercise a lot or when I do not have a strict routine. Is there anything I can do now? E.g. will more strength training help me get back into shape later? Is there any food I should focus on? And do you have any tips on diet during pregnancy? How much more should I eat? Will I need to exercise a lot less? Thank you!

Our expert says...

Thanks for your question(s)! It’s a very good idea to be preparing for pregnancy, and managing your weight beyond it, now. Essentially if you’re having a healthy pregnancy, there’s no harm in carrying on exercising, within reason, through the first two trimesters (remembering to take advice from your doctor and to avoid the high impact stuff.)  Right now though, as you’ve said, it would be a good idea to focus quite a bit on strength training, which raises your metabolism even when you’re resting, and not just during the exercise itself. Having a strong, toned body will help you deal with the rigours of pregnancy better, and assist in getting your body back sooner after the baby is born.

When you’re pregnant you’d be advised to eat a healthy weight maintenance level of calories which will usually be up at around 1800-2000 during the first 6 months and then to increase this by 200 per day for the last three months. In short, unless you are very overweight and specifically are told to do so by your doctor, trying to lose weight during pregnancy is not at all sensible for the health of the baby.

Food wise, go for a balanced and not restrictive diet based around 5 a day fruit and veg, energising starchy carbohydrates (like wholemeal bread and pasta) and lean meat (but also including 1-2 portions of oily fish a week). You should also have 2 dairy portions (e.g. low fat milk or yogurt) a day and this regimen should be complimented by 400 microgram folic acid daily, ideally taken from prior to falling pregnant until the 12^th week.

Your midwife will provide you with a list of foods to avoid during pregnancy, but essential these include unpasteurised, blue veined and cheeses with a sort white mould coating, as well as rare meat and liver

I hope this helps a bit!