Gillian McKeith's Food Bible (44 page)
Read Gillian McKeith's Food Bible Online
Authors: Gillian McKeith
Liver products and supplements containing fish liver oils, as they can be excessively high in vitamin A, a buildup of which could be harmful during pregnancy.
Certain types of fish including shark, swordfish, and marlin. In addition, have no more than two portions of oily fish (tuna, mackerel, sardines, and trout) a week. This is because these fish contain traces of mercury—a toxic metal.
Raw shellfish, as they sometimes contain harmful bacteria and viruses.
Alcohol, caffeine, and cigarettes.
Peanuts—if the baby’s father, brothers, or sisters have a nut allergy. Avoid any foods to which there are allergies in the family.
Foods that are generally unhealthy such as fried foods; foods high in saturated fats; sugar and all foods that contain sugar; refined grains, white rice, and white flour products such as white bread and white pasta; junk foods and table salt.
Supplements
Folic acid (400 mcg) until week 12 of the pregnancy, as this B vitamin helps to prevent neural tube defects such as spina bifida. Alternatively, take a good multinutrient formula specifically designed for pregnant women, as it will contain vital nutrients for this time of life, especially folic acid, calcium, iron, and zinc.
Probiotics to aid regular bowel function and improve nutrient absorption.
Prenatal multivitamin.
Taking a superfood supplement containing wheat grass juice or powder or spirulina can also be a useful way of increasing your nutrient intake.
Coping with food cravings
As many as half of all women experience food cravings during pregnancy. The most common are for sweet, salty, or spicy foods. Cravings may be because of the increased calorie needs at this time, while another explanation may be that they are signaling nutritional deficiencies. A further reason could be low blood-sugar levels, especially when the cravings are for sweet foods. While it’s fine to indulge yourself if the foods you are craving are healthy, try not to give in to them if they are for the wrong types of foods. If you follow my dietary guidelines above, eat a wide variety of foods, include healthy snacks in between main meals, and take a prenatal multinutrient food supplement, your cravings should begin to subside. Also make sure you drink enough water, as this can help control unhealthy food desires.
MORNING SICKNESS
Morning sickness is common in early pregnancy. It does not often occur before the fourth week of pregnancy and usually does not continue past the sixteenth week. However, it is not limited to the morning and, for some women, continues throughout the pregnancy. Symptoms include nausea and often vomiting. This can make eating a healthy diet difficult at a time when it is most important to do so. With my own clients, I have been able to fully eliminate or at least dramatically reduce nausea during pregnancy through the introduction of B vitamins, mainly B
6
, zinc, and very low-level herbal-source iron. The (B vitamin) nutrients help the liver and gall bladder to unload toxins more effectively so that the reaction to the hormones is lessened or neutralized.
Eat/drink
Peppermint and chamomile teas, which can be calming to the digestion.
Rye toast or crackers. Snacking on these can help to stave off the nausea.
Bland foods rather than heavily flavored foods. Cooked whole grains such as brown rice and quinoa are ideal.
Mugs of warm water. It is vital to keep well hydrated, especially if you experience vomiting.
Freshly pressed organic vegetable juices. These can replace minerals that may be lost through vomiting. They also supply readily available nutrients needed for your health and fetal development.
Avoid sugar and refined carbohydrates, alcohol, spices, caffeine, and fatty foods.
Herbs and supplements
Always consult with your GP before taking any supplements.
Keep vitamin B
6
drops with you and take every four hours. Vitamin B
6
has excellent antinausea effects.
Magnesium works well with B
6
to reduce nausea and balance hormones.
Vitamin C and vitamin K taken together may help.
Extra tips
Although ginger is widely known for its antinausea effects, use with caution during pregnancy. Ginger candy or a little bit of grated ginger steeped in hot water every now and then is fine. But do not take ginger capsules while pregnant.
Eat small meals and snacks regularly. Low blood sugar is a common trigger, so eat every two to three hours and do not let yourself get really hungry. Have a small snack before you go to bed to reduce the likelihood of waking in the night with nausea.
Get adequate sleep and rest. Having a rest during the day can be helpful.