What does a nutritionist eat when she’s pregnant?
Celebrity nutritionist and now mum-of-four Gabriela Peacock recently welcomed Felix into the world, her beautiful new baby boy. We asked her to share what food and drink she kept top of the menu during her pregnancy journey.
Once you’re expecting, what you eat and drink takes on a dizzying new significance as the building blocks for a little person. What are the best things to eat when you’re pregnant? What should you avoid? The whirlwind of tips, warnings and advice can be intimidating, if not occasionally terrifying. So, where to start?
“I think the most important thing to do is to listen to your body,” says Gabriela, qualified nutritionist and founder of GP Nutrition. For her, the best place to start is staying calm. Instead of stressing about the ‘perfect’ diet, take a balanced approach to taking care of your nutrition. "Everyone is an individual. It’s important to be relaxed and enjoy this time,” she says.
Gabriela, how did your diet change after you became pregnant?
I think the main difference for most people is cutting out foods that aren’t recommended during pregnancy. For example, alcohol, unpasteurised cheeses, raw meats and fish and caffeine. I love sushi, so I missed that the most! While I was pregnant I preferred to eat small meals more often, so I’d snack on bowls of fruit with some coconut yogurt or avocado on toast between smaller breakfasts, lunches and dinners.
Is it better to eat when you’re hungry or at set times?
It’s so individual because you really do need to listen to your body. It’s important to me to keep my blood sugar steady, so I preferred to eat small meals more often to support myself through the pregnancy.
Did your diet change from trimester to trimester?
During the first trimester of my last pregnancy I had terrible morning sickness, so I was just trying to eat small meals of plain foods and make sure I got the right nutrients through simple smoothies and soups. Towards the end, I needed lots of energy, so I was eating grains, beans and sources of lean protein to keep me energised.
It’s vital to make sure you’re getting lots of vitamins, minerals and fibre. I enjoy eating healthily anyway, but I focused on the most nutritious foods for pregnancy, making sure that I regularly ate the rainbow with lots of fruits and veg of all different colours, and three portions of dark green leafy vegetables daily to make sure I got my folate.
“I was really sick but ginger tea was my saviour – sipping it throughout the day when I felt ill! I always had a pot of fresh lemon, ginger and Manuka honey with me – it’s my absolute favourite." – Gabriela
What are some good tips for dealing with morning sickness?
With morning sickness, the most dangerous thing is dehydration. If it’s extreme sickness – hyperemesis – you need to discuss it with your doctor. I was really sick with my kids, but ginger tea was my saviour, sipping it throughout the day when I felt ill! I always had a pot of fresh lemon, ginger and Manuka honey with me – it’s my absolute favourite. Ginger and peppermint teas can ease nausea, and staying hydrated is essential.
I found that eating small and often can also be really helpful for morning sickness, as can plain foods like wholegrain bread and pasta or easy-to-digest things like soups, smoothies and stews.
What do you think about the idea of ‘eating for two’?
I don’t think you need to eat for two, but it’s important to lean into your cravings – as long as you balance them with a healthy meal composition. It’s common during pregnancy for women to eat a lot of carbs, but there are choices of carbohydrates. If you have pasta, try wholegrain, chickpea or pea pasta. And focus on eating protein with these carbohydrate cravings. If you find that you’re hungry more often, then it’s great to include some healthy snacks.
What was on your snack list?
I ate hummus with vegetable dippers, avo on toast, cottage cheese with some crackers. For sweeter options, fruit, nuts and seeds. I always tried to include a source of healthy fat and protein within my snacks to nourish myself and my pregnancy like avocado, olive oil and nuts or seeds.
Did you have any cravings?
I craved a lot of fruit during my pregnancy, also anything cold or citrusy, so I had ice and lime in everything!
What should pregnant women eat to support their gut health?
Probiotic foods, such as natural live yoghurt, kefir, sauerkraut, miso and kimchi will help regulate how your digestion works and also assist the breakdown and absorption of foods, which is incredibly important during pregnancy. You’re growing this new human being so you need all your nutrients: macronutrients, such as protein, fats and carbohydrates, and also the micronutrients – vitamins, minerals and essential fats.
If you don’t like the taste of some of those fermented foods, or your pregnancy is giving you an aversion, then a probiotic supplement can be very useful. Later, if you’re breastfeeding, keep on taking it and all that good bacteria will be passed on to your baby.
“It's probably one of the hardest things but sleep and rest is so important for the body during pregnancy. A sleep routine can be helpful, with meditation or a warm bath before bed to help you fall asleep." – Gabriela
What else helped you during your pregnancy?
It’s probably one of the hardest things but sleep and rest is so important for the body during pregnancy. Trying to create a sleep routine can be helpful, with meditation or a warm bath before bed to help you fall asleep. Waking up during the night can be triggered by having low blood sugar, so it’s important to have a good portion of protein in your evening meal or a protein-rich snack before bed, like nut butter and apple, cheese and crackers, yoghurt or turkey or salmon with supper.
What changes should you make to your diet if you’re breastfeeding?
Everything you eat and drink at this point passes through to your baby. For example, coffee is a stimulant that will get passed on. The NHS recommends up to 200mg of caffeine a day, and you’ll get a lot of that from just one mug of coffee (about 140mg). You could have smaller or weaker coffees, or instead have a couple of green teas, which are amazing and have less caffeine (about 75mg), and are extremely good for your immunity. I’m not going to tell anyone to stop drinking coffee, but be conscious that it will stimulate your baby.
Make sure you're eating lots of nourishing and satisfying foods that include good sources of healthy fats like avocado, complex carbs like wholegrains and porridge, fruit and vegetables. Cruciferous vegetables, like broccoli, Brussels sprouts and cauliflower, sometimes cause bloating for the baby. I wouldn’t say don’t eat them, because they’re some of the healthiest vegetables you could eat, but if your baby reacts to them, you might want to watch it.
Should we be taking supplements, before, during and after pregnancy?
Yes, because vitamin D and folate are essential for your baby’s development and you have high requirements during pregnancy that can be hard to get from your diet. It can be easier to get these from a multinutrient supplement, but it’s essential to check that it contains beta-carotene as a form of vitamin A, and not retinol. Beta-carotene is the only safe form of vitamin A for baby development. It’s always a good idea to talk about this with your midwife or doctor.
Omega 3 is also important. It’s anti-inflammatory and immunity-supporting for the mother. Most of a baby’s brain is made of fats and omega fats are the main ones. Aside from eating the sources of omega 3 – oily fish, nuts and seeds – I recommend omega 3 supplements to all my clients.
If you have a digestive imbalance or your digestion wasn’t great pre-pregnancy, consider probiotics. I took probiotics throughout all my pregnancies because it regulates your digestion and supports your microbiome but it also supports the immune system, which you want to build up to pass it on to the baby.
“Don’t rush anything, don’t stress about stuff. Don’t judge yourself but be organised and have a loose plan in your head. It really helps." – Gabriela
What’s special about your new EverydayMe Pregnancy supplement?
It was always my dream to create the ultimate pregnancy multinutrient, and I’m really excited about it. It’s an all-in-one supplement of daily nutrition for every step of your pregnancy journey, whether you’re trying for a baby, pregnant or breastfeeding. So you don’t need to fuss with stopping and starting lots of different supplements before, during, and after your pregnancy.
I’ve included 22 vitamins and minerals with all the essentials for your baby’s development, plus some fantastic extras. It has natural L-methylfolate, the most bioavailable form of folic acid, which your body can absorb just as easily as if it came from food. This can help prepare you for pregnancy up to three months in advance. It also includes Co-Enzyme Q10, a powerful antioxidant that supports fertility.
We’ve included choline, a vital nutrient for brain development, as well as a natural source of iodine, which is important for your baby’s neurological development. We need much more iodine during pregnancy and even more if breastfeeding! It also has vitamin D and B vitamins for your energy, and magnesium for your sleep, all in bioavailable forms. Plus myo-inositol, which helps regulate your blood sugar levels. We worked really hard to make EverydayMe Pregnancy deliver all the baseline support needed for you and your baby.
What's the most common question you get asked by pregnant clients?
A lot of new mums are thinking about weight and getting back into shape, which is not something I encourage. The baby is the priority and if you’ve just been pregnant, you really need to relax and be kind to yourself. Don’t rush anything, don’t stress about stuff. Don’t judge yourself but be organised and have a loose plan in your head. It really helps. Take time to enjoy your new baby and allow yourself to rest and recover, as much as possible!
