Much is written about the need to have a "balanced" diet when pregnant. Or you will hear comments like "make sure you get enough protein". Sometimes specific amounts of various nutrients or minerals are mentioned as being necessary for the wellbeing of the mother and growing baby.

If you were to take it all literally, you would be spending an inordinate amount of time measuring and weighing your food. So much so that it would become an unacceptable focus of your daily life, almost to the exclusion of all else.

I believe that what you eat when you are pregnant is important to your wellbeing and that of the baby's but there is a simpler way to go about it. It is safe to assume that whatever you are eating now has been sufficient to get you to this point in your life.

Lets look at some simple ways you can optimize your diet. It would be of great benefit for you partner to join you on this venture. Although he is not nurturing the growing baby, he can nurture and support you by improving his dietary habits as well.

What I am going to suggest is that you maintain your current eating habits but substitute certain elements:

Foods to Avoid

Eliminate Junk Food. Junk food contains nothing but empty calories. It will not give you any nutritional benefit but will in fact use the B vitamins that would otherwise be used to maintain a healthy nervous system.

Raw Protein Foods. Sushi, raw oysters, pate, raw or undercooked meats and poultry. All are possible sources of bacteria that can harm a developing baby. Of particular concern is the bacterium that causes Toxoplasmosis.

Soft Cheeses. Camembert and Brie. Soft cheeses have been linked to the potentially fatal bacteria Listeria monocytogenes. For the short time (relative to the rest of your life), that you are pregnant it is best to avoid all soft cheeses.

Alcohol. Excess alcohol consumption during pregnancy is known to cause foetal alcohol syndrome, a condition characterised by specific physical features of the newborn as well as mental retardation. Binge drinking can have the same effect. The question remains how much is too much. Alternatively, what is a safe amount? There is no answer to these questions only the knowledge that the baby will get the same amount of alcohol through his or her body that you do and you are a whole lot bigger than your baby is.

Caffeine. Four cups of coffee a day have been linked to miscarriage, low birth weight babies and sudden infant death syndrome. Some women find that they are suddenly revolted by coffee during their first trimester, which helps to make it easier to give up. Be aware that there are many things that contain caffeine besides coffee. For example tea, cola, cocoa and chocolate.

The Occasional Treat

If you find yourself hanging out for a naughty morsel and feeling really deprived then just do it. The occasional treat is not going to undo all your good intentions as long as it is only occasional. The important thing is to avoid the nutritional losers and empty calories inherent in processed foods, packaged snacks and sugar-loaded desserts. Have a banana smoothie rather than a milk shake or fruit sorbet or gelato rather than ice cream.

At the end of the day food is meant to be enjoyed. So enjoy it for yourself and for you baby.

Article prepared by Akal Khalsa

Akal Khalsa is a Sydney based midwife and provides midwifery services including: homebirths, pre-conception consultations, childbirth preparation, nutritional advise and breastfeeding support.

For more information Contact Akal.