Registered qualified Personal Coach Leonie Dykes offers advice, encouragement and support on fitness and nutrition to help inspire and motivate East Riding Mums.


Want maximum nutrition during your pregnancy? Make sure these super foods are in your diet. Starting with your breakfast, this is an ideal time to add those extra calories (300) required during pregnancy to give you that extra boost of energy at the beginning of your day.

Some Important Foods for Pregnancy… name but a few

Whole grains

Enriched, whole-grain breads and cereals are fortified with folic acid and iron and have more fibre than white bread and rice. Work whole grains into your day: for example oatmeal, porridge or whole grain cereal for breakfast (remember to check your sugar content on your cereal on the nutrition label and ingredients).


nutrition facts

Check the Ingredient List

All of these are aliases for added sugar. The higher up the list it is, the more of it is in the product.

sugar lisr5


For the folate, fibre, calcium, lutein, zeaxanthin, carotenoids to foster healthy vision, and potassium for fluid balance and normal blood pressure. Broccoli also contains the raw materials for vitamin A production in the body.

Use as part of pasta and stir-fry dishes, steamed and topped with a smattering of olive oil, pureed and added to soups, or roasted: chop broccoli into bite-sized pieces, coat lightly with olive oil and roast on a baking sheet at 400 degrees Fahrenheit until tender, about 15 minutes.


A good source of protein, which provides amino acids you and your baby need. They contain more than a dozen vitamins and minerals, including choline, which is good for babies brain development. Be sure not to eat undercooked or raw eggs.

Why not combine egg on whole grain toast. Boiled egg with soldiers and broccoli…

Egg Muffins – Add chopped veggies and lean meat of your choice to a non-stick muffin pan, pour whisked egg over the top, bake at 350 until browned, about 20 minutes. You can prepare a large batch of these and refrigerate, then reheat and eat each morning.


Strawberries, blueberries, blackberries, cherries, the list goes on and all are fantastic for your pregnant body. Eaten in yogurt, on cereal or as an easy snack, berries are full of antioxidants, folates, fibre and vitamin C and make a delicious way to load up on nutrients. If you find they’re a little expensive to buy on a weekly basis buy frozen red berries (make sure you check that they’re free from added sugar or additives).

Full Fat vs Low Fat yogurt

Eating yogurt is a great way to give your calcium stores a boost especially if you’re not keen on milk.

As your baby draws on the calcium stored in your own bones to form and grow his or her own, it’s important to keep your supply topped up to reduce the risk of developing osteoporosis later in life. Low fat yogurt tends to be just as rich in calcium as full fat varieties but it’s important to choose options without added sweeteners or sugars for example Greek yogurt, not Greek style! Dress it up with fruit or crunchy, whole-grain cereal.

Warning: You MUST read nutrition labels! Even foods disguised as “health foods” can be loaded with added sugars.

This is a subject I could spend hours on ….

Here is a good link for planning meals throughout your trimesters. Enjoy 

10 power foods for preg.

Four cook books available on Amazon for recipes and ideas during your pregnancy..

Leonie, set up Modern LJ Pilates over 3 years ago and holds weekly classes across East Riding, she also offers 121 sessions from her home in South Duffiled. Take a look at her website here and look out for regular fitness and nutrition for mums articles here.


Pregnancy massage is a slow, soothing and calming massage for the various stages of pregnancy after the first trimester. Not only is it a highly relaxing treatment, it also helps to alleviate side effects such as backaches and swelling. For more information by Paul McKenna please see below resource:

Bodywork Massage

Lubna at Body Work Massage offers free help and guidance for women who can benefit from pregnancy massage.