Food Tips: Pregnancy & Menopause

Small fry
If you’re worried about mercury levels in fish and want to eat oily fish, choose those lowest down the food chain, where the toxic metal hasn’t had a chance to accumulate. Sardines, mackerel, anchovies and pilchards are good choices.

Tainted with toxins
Mercury is toxic to an unborn foetus and can stay in the bloodstream for over a year. Fish high in mercury include shark, swordfish and marlin. Fish that contain low levels include salmon, flounder, trout, haddock, tilapia and yellow fin tuna so choose these to be safe if you’re pregnant or trying to conceive.

Sup a supplement
After menopause, women experience a sudden drop in oestrogen levels which increases bone loss. To keep bones strong you need calcium and also vitamin D, which helps the body use calcium. If you diet isn’t rich in these substances, a vitamin supplement is a good idea.

Breast-feeding extra
Remember that if you’re breastfeeding you’ll need to consume an extra 300 calories a day to ensure your child gets the most benefit from your breast milk. This is the equivalent to a piece of wholemeal toast with butter, a full fat yogurt and a banana.

All for alfalfa
Alfalfa a sprouts are rich in phytoestrogens, especially isoflavones, which help relieve menopausal symptoms, as well as osteoporsis, cancer and heart disease, while cress is high in folic acid. Add sprouts to your salads and sandwich fillings for all-round women’s health.

Flax facts
Many pregnant women and vegetarians feel wary about eating fish but may be concerned they’re not getting enough omega-3 fats. For these women, flax seeds are another good source, and extra omega-3 is now being added to many foods, including yogurts and breads.

Drop nuts for your baby
If you’re pregnant, it’s worth avoiding nuts, particularly peanuts, if the baby is at risk of developing allergies. Avoid them if you or the baby’s father, brothers or sisters have certain allergic conditions such as hayfever, asthma and/or eczema.

Iron out problems
Low iron levels at the onset of pregnancy increase the risk of developing anemia after the baby is born. This affects almost a third of women, reducing energy. It can also contribute to postnatal depression. To maintain good iron levels eat lean red meat, fortified breakfast cereals, eggs, pulses, green leafy vegetables, dried apricots and prunes and wholegrain bread.

Grate some ginger
A great way to stave off nausea caused by pregnancy or other illness is to make yourself an infusion of ginger and lemon juice - not only will it calm your stomach, it will give you a vitamin boost too. Fresh ginger is the most beneficial.

Happy grazing
If you’re pregnant or thinking of trying to conceive, it’s important to snack regularly if you’re hungry – pregnancy isn’t the time to watch your weight. Women with regulated blood sugar levels (e, who didn’t let themselves get hungry) are thought to have children who perform better in brain function and memory.

Keep up the calcium
Pregnant women should aim for at least 1000 mg of calcium a day, which is more than women who aren’t pregnant. Dairy products are a great source, avoiding those that are made with mould, and there is also calcium in meat and fish and green vegetables. Low-fat yogurts, cottage cheese and dried apricots make good snacks.

Caffeine conscious
Pregnant women should limit their intake of caffeine as more than 300 mg per day (three cups of coffee, 6 cups of tea or 8 cans of cola) has been linked to miscarriage and low birth weight.