Research has shown that the first 1,000 days of life, from conception to a child’s second birthday, are the most significant for health and development. A mum-to-be who eats a healthy, varied diet can have a positive impact on the lifelong health and eating habits of her child. For the first two trimesters, a healthy balanced diet made up of fruit and vegetables, protein-rich foods, dairy foods and unrefined carbohydrates, like whole grains, will provide all the nutrients your growing baby needs, from Vitamin A to Zinc.

FIRST TRIMESTER: 

In the first trimester eating at least a small breakfast can help relieve the symptoms of morning sickness, and breakfast eaters are more likely to get all the nutrients they need than those who skip it. If you don’t have breakfast, the tendency can be to reach for unhealthy snacks that are high in sugar and fat, and low in essential vitamins and minerals.

SECOND TRIMESTER: 

In the second trimester the morning sickness can ease off and you might have more energy. It’s a good time to think about what you are eating, you have six months to give your bump lots of good nutrients, and what you eat between now and the birth will have a big effect on your child’s future health.

THIRD TRIMESTER: 

It’s not about eating for two! In fact it’s only in the last trimester that you need an extra 200kcal a day as your baby’s weight increases to get ready for birth. You won’t need more than this because your body adapts to help you get the extra nutrients you need. Opt for low GI snacks which will help keep you feeling fuller for longer, like a slice of granary toast with mashed avocado, black pepper and lemon juice, or a handful of nuts.

DEVELOPING YOUR BABY’S TASTES: 

A baby’s first food is the amniotic fluid in the womb, and research shows that the foods you eat as a mum-to-be will change its flavour so your unborn child experiences these new tastes. There also appears to be a link between the foods mums eat frequently during pregnancy and the foods their children grow up to enjoy as babies become familiar with and remember the flavours they first tasted in the womb.

Mums-to-be often develop a sweet tooth or crave salty snacks during pregnancy, but there is no evidence that your body needs what you crave. Dr Rana Conway says, “The problem with eating more junk food is that you end up eating less of the good stuff. Plus, when mums-to-be eat a high Glycaemic Index (GI) diet – and most junk foods are high GI foods – babies in the womb are exposed to slightly higher levels of glucose. So why not try a junk food swap to help keep cravings under control?

SIX JUNK FOOD SWAPS:

1. Chocolate. SWAP WITH: strawberries dipped in a good quality dark chocolate with a high percentage of cocoa solids.

2. Ice cream. SWAP WITH: sliced banana with natural yogurt, a swirl of honey and some flaked almonds.

3. Crisps. SWAP WITH: plain or lightly salted popcorn.

4. Cake. SWAP WITH: toasted wholemeal bagel with mashed banana and a sprinkle of cinnamon.

5. Fizzy drinks. SWAP WITH: Pure fruit juice mixed with sparkling water.

6. Chewy sweets. SWAP WITH: a small handful of dried apricots or raisins.

For more delicious pregnancy recipes from Dr Rana Conway visit www.organix.com/recipes/bumptobaby or download your free copy of the Organix Little Book of Good Food – Bump to Baby www.organix.com/bumptobaby Once baby arrives their journey with food continues, from breastfeeding to milk feeds to weaning, and you’ll want to help them learn to love good food every step of the way. For lots of weaning advice, tasty foods to try and recipes visit organix.com