By CJ’s Fitbumps

Far too often I hear expectant mothers being told that they can now “eat for two” or “eat whatever you want” or “now you can eat takeaways everyday”.  I feel very passionately in that this is the wrong message to be giving as not only could this lead to unnecessary weight gain during pregnancy, it also does not provide a healthy focus on eating to cope with the demands of growing a baby and the nutrient requirements for mum and bub during each trimester.

Eating healthily during pregnancy

Whatever your own personal diet preferences, when you fall pregnant you take on the responsibility to ensure your food choices are fully nourishing for your child and you do have an obligation to ensure that what you eat provides the right nutrients to sustain their healthy growth and development.

Healthy eating during pregnancy

The key is to eat a colourful nutrient-rich range of fruit and vegetables on a daily basis plus incorporate healthy fats such as oily fish, nuts and seeds as well as lean sources of protein.  Healthy foods groups should not be restricted, you can eat carbohydrates, just ensure you have wholegrain versions of grains, breads and rice and enjoy potatoes!

By eating a wide variety of foods as close to their natural state as possible and ensuring foods with long lists of ingredients and words that are difficult to pronounce means you can be confident you are consuming the full range of nutrients required.

Plan ahead, stay on track

To stay on track I highly recommend planning out your meals for the week ahead and do this weekly.  This helps with preparation and eliminates the need to make decisions daily as well as rushing to the shops every other day when you could be busy and tired.

Healthy eating during pregnancy

Plan your meals and snacks so you know what you will need to prep and take with you.  By eating regularly throughout the day you can will also maintain your energy levels and avoid mid-afternoon slumps.

If you are cooking a meal in the evening, make more so you can either store and freeze or take with you for lunch the next day.

Beat food boredom

If you get bored of eating the same meals each week, find inspiration by browsing through online cooking magazines and websites for delicious recipes that are easy to make and tempt your taste buds!

Doing the grocery shopping online can be a huge help in terms of saving you time and avoiding queues and if you regularly by the same staple items creating one list and adding essentials to that as you go helps you stay on top of what you need.

Author CJ’s Fitbumps  CJ is a pre and postnatal holistic health coach, group exercise instructor, personal trainer, nutrition expert and author of The Winning Physique. She provides specialist pre and postnatal fitness classes and coaching at Riverside Ice and Leisure as well as offers one to one personalised health coaching programs lifestyle consultations and personal training. Find me at, email me via or call me 07557683770.