Fat receives lots of bad press so it can be easy to think that fat must be avoided at all costs to have a healthy diet. However, fat is an important part of our diets, pregnant or not.

It gives us energy, is vital for cell structures and hormone production and it contains Vitamins A, D E & K (the fat soluble ones) and essential fatty acids, like Omega 3 and 6. Another less scientific reason why we need fat – it adds a lot of taste to our foods.

The problems arise if we eat too many high fat foods or choose the wrong types of fats. Then we can end up with lots of extra weight to lose and we can miss out on the important so-called ‘good’ fats we need.

So choose wisely and you won’t go wrong:

  • More of the fats found in oily fish (omega-3) – great for baby’s eye and brain development
  • More of the fats from seeds and seed oils (rapeseed oil for salad dressing)

Sources of omega 3 fatty acids: flaxseeds, avocado, salmon and walnuts

  • More of the monounsaturated fats – olive oil, a drizzle for stir fries/dressings
  • Less of the fat from chocolates, cakes and biscuits
  • Less of the fat from fried foods – chips, sausages, crisps, tortilla chips
  • Less of the butter and spreads on bread, potatoes and sauces (use sparingly)

The long chain Omega 3 polyunsaturated fatty acids (LCP’s) are one of the most important things that you can make sure you are getting enough of during your pregnancy.

These fatty acids play a really important role in your baby’s developing eyes and brain.

These fatty acids play a really important role in your baby’s developing eyes and brain. Eating oily fish 1-2 times per week while you are pregnant will make sure that you are getting enough of these fats to support your baby’s future health.

Remember that fats can make food fun – just use a light hand and choose wisely to get what you and your growing baby need. Check out our recipe section for some ideas during your pregnancy.

Why not contact our Nutrition Team if you would like to chat about this further.