Supplements and Foods during Pregnancy - what you need to know



Pregnancy places extra nutritional demands on a woman’s body and common medical advice is to increase the intake of certain essential nutrients prior to becoming pregnant, throughout the pregnancy and whilst breast feeding.


Gardeners know that you must nourish the soil if you want healthy plants. You must water the plants adequately, especially when seeds are germinating and sprouting, and they should be planted in a nutrient rich soil. Why should nutrition matter less in the creation of young humans than it does in the young plant?


Dietary supplementation of key nutrients is one way to ensure any shortages in the diet are covered.



It is well documented that folic acid or folate is essential pre conception. Lacto Bulgarius a lactic acid bacteria in our colons produces natural folate which helps prevent folate deficiency.


 Folate is a key player along with vit D and B12 in cell division. The critical early stages of foetal development. Low maternal folate status is a risk factor in the development of neural tube and other birth defects in the developing foetus along with premature birth or low birth weight. Folate is needed to make our DNA and develop healthy red blood cells.


We look to the colon to help promote healthy immune function, by having sufficient good bacteria’s we pass this good immunity onto the foetus, along with a vaginal birth the baby ingests these beneficial bacteria’s during the birth process. This is the basis of your baby’s immune system and continuing to supplement during breast feeding further ensures their strong immunity.

Evidence suggests that taking probiotic strains can reduce the risk of allergic disease within the developing child.



DHA- an essential omega 3 fatty acid is essential especially during the third trimester in which much brain development occurs, along with eye development and the development of the nervous and immune systems.

Oily fish provide this but a supplement with high DHA can be more efficient because of its purity.

Research has shown supplementing with an essential fat during pregnancy can protect against low birthweight.

In a trial, children born to mothers who supplemented with fish oil from 20 weeks gestation until delivery, displayed higher scores of hand eye co-ordination at 2 ½ years compared to mothers who were supplemented olive oil.

Another study showed that at 1 month of age babies from the DHA mother supplemented group had reduced cold symptoms with less coughing, phlegm and wheezing.

International experts recommend a minimum of 300 to 500mg of DHA daily for pregnant and lactating mothers.


In your packs you have a sample of Omegadophilus which I think is just perfect for pregnancy, contains EFA’S, Mg, Folic acid, Fe, Zn, vit B’s, D, E)




    1. A good probiotic – Bio- Acidophilus (Biocare) -1 daily
    1. A good fish oil, high in DHA – Fish oil 5 DHA : 1 EPA (Bionutri) – 1 daily
    1. Omegadophilus (Bionutri) 1 of each daily
    1. A good multi Vitamin and Mineral – Multi Essentials Pregnancy (Nutri)





ESSENTIAL FATS - Oily fish (salmon, tuna, mackerel, sardines), seeds, nuts, nut oils.

Extra virgin olive oil on salads, coconut oil and rapeseed oil to fry.


FIBRE – to avoid constipation and keep our bowels healthy

Bowels need to work properly to excrete old hormones efficiently so that food doesn’t linger and start to putrify, this would feed potential bacteria’s.

Proper bowel function also gets rid of chemicals, pesticides, heavy toxic metals, xenoestrogens.

Fresh fruit and vegetables, especially leafy green veg (Kale, broccoli, cabbage, spinach, leeks) – cooked and raw, rainbow colours – nutrient dense

Root veg (squash, sweet potato, carrots, parsnip, beetroot, pumpkin, turnip, courgette) Reduce potatoes and chips.


Wholegrains – brown rice, wholemeal/seeded bread, oats, rye, wholewheat pasta, wholegrain crackers, legumes, quinoa.

Avoid cakes, biscuits, pastries, fruit juice which are loaded with sugar – deficient in nutrients

Be a label detective.


PROTEIN – acts as the body building blocks to produce healthy cells

Good quality Eggs, poultry, meat, fish, dairy, nuts, seeds, quinoa, avocado, brown rice and legumes together, peas




    1. Always eat breakfast – porridge, natural yoghurt and fruit, muesli, my nutty granola.
    1. Reduce Stimulants – caffeine, alcohol, canned drinks
    1. Reduce convenient foods (often high in sugar, salt and fat, MSG) – take aways.
    1. Check labels for E numbers, artificial sweeteners (saccharin, aspartame), galactose, sucrose, maltose,
    1. Lightly steam your vegetables to avoid nutrient loss. Fry leeks, diced cabbage, sliced courgettes in coconut oil toss spinach in at the end.
    1. Limit white foods – bread, pasta, rice.
    1. Buy organic if you can to avoid a chemical cocktail going through to your baby.
    1. Buy local and seasonal – richer in nutrients and stored for shorter periods of time.
    1. Vary your foods to provide a wider variety of nutrients.
    1. Limit processed meats – sausages, bacon, salami.
    1. When buying dried fruit avoid any that contain sulphur dioxide (genetic mutations).
    1. Try toasted nuts and seeds as snacks – almonds, brazil, pecan, hazel, cashew, sunflower, pumpkin seeds.
    1. Avoid the no good cereals – Cocopops, Frosties – any sugar laden varieties. Instead have a natural sugar with nuts muesli, Weetabix with added seeds. My Nutty Granola.
    1. Avoid over produced flavourings - Instead choose black pepper, Himalyan salt, ginger, chilli, garlic, mustard, herbs, spices.
    1. Use proper butter not spreads. Use organic coconut oil, cold pressed olive oil for salads.
    1. Hot drinks – try herbal teas. Pukka - cinnamon!
    1. Cold drinks – dilute fruit juices, watch flavoured waters - higher sugar

Drink plain old fashioned water.

    1. Stop smoking.
    1. Wonder foods – avocado, broccoli, quinoa, onions, garlic, sprouted seeds


Avocado – rich in essential fats, folate, iron, Mg, K, vitamins A, B’s, C, E, K

Broccoli – rich in iron, sulphur, chlorophyll, vit A, B’s, C, it contains glucosinolate which supports liver detoxification.

Quinoa – high in protein, rich in vit B and E, calcium, iron, phosphorus and essential fats.

Onions – healing properties due to its sulphur content and quercetin a fabulous anti-inflammatory, its wound healing and histamine inhibiting activities, good for allergies and intolerance.

Garlic - contains allicin and sulphur compounds that boost the immune system due to their anti-bacterial and anti-fungal properties.

Sprouted seeds - living foods rich in chlorophyll, vitamins A, C, E, K and B’s, calcium, phosphorus, potassium, magnesium and iron.


In your bags you have a discount code “FINE” for the Natural Dispensary for any supplements, if you want more information on suitable supplements come and see me or drop me an email.

Check out my website for healthy tasty recipes.


THANK YOU,   Ruth  Pretty                                                                                 20/11/16



© Ruth Pretty 2011