HEALTHY EATING IN PREGNANCY

What is Healthy Eating in Pregnancy ?

Healthy eating during pregnancy really means increasing the quality rather than quantity of food in your diet. The basic principles are to eat a healthy, well-balanced diet with lots of variety while keeping weight gain appropriate. You can expect to gain about 10 to 12.5 kg (22 to 28 pounds) during the course of a normal pregnancy. Around 4 kg (8 to 9 lb) is usually gained in the first 20 weeks. This does vary and some women even lose weight during the initial months due to morning sickness.

What is Healthy Eating in Pregnancy used for ?

Although there are some special things about diet in pregnancy, it is often a good time to introduce healthy eating to the rest of the family.

How does Healthy Eating in Pregnancy work ?

During pregnancy the unborn baby receives all of its nutrition from the mother. However, even when the mother is malnourished the baby will rarely become short of any essential nutrient: if the mother's diet is not adequate the baby will "raid" the mother's own reserves especially for iron, calcium and other nutrients. To keep herself strong and healthy, the mother must look after herself and prevent any deficiencies from occurring. This is especially true with two or more pregnancies close together.

What does the diet involve ?

PRECONCEPTION ADVICE Extra folic acid is recommended before conception and for the first 12 weeks of pregnancy. This markedly reduces the risk of spina bifida, a birth defect which affects the baby's spine. Good sources of folic acid are spinach, brussels sprouts, fortified breakfast cereals, soft grain fortified bread, Bovril. Lightly cooked vegetables contain folic acid in smaller amounts. Some doctors routinely prescribe a tablet supplement. If you are overweight , weight loss is often recommended before pregnancy because excess weight can sometimes cause complications. However, it is not recommended after conception, apart from in exceptional circumstances. Sometimes the doctor or dietitian will advise you on preventing further weight gain during pregnancy rather than actual weight loss. DURING PREGNANCY The main points to remember are: Energy : calorie requirements are usually increased by about 250 calories per day. This is equivalent to a couple of extra potatoes or slices of bread or pieces of fruit. It is unnecessary to eat more fatty foods or sweets. Protein : most people eat plenty of protein and the requirements during pregnancy increase very little. Only average portions of meat, fish, cheese and eggs are needed. Breads, cereals, pulses, and nuts are also good sources of protein. Iron : iron requirements increase during pregnancy. The baby has to increase its stores to last for the first 6 months of life (breast milk is low in iron). Good sources of iron are lean red meats, fortified breakfast cereals, sardines, well cooked egg (yolk), green leafy vegetables, dried fruit and bread. Try to eat two foods from this list each day. Liver is no longer recommended due to its very high vitamin A content. Your doctor will keep a check on your iron levels throughout pregnancy and sometimes may recommend an extra iron tablet supplement if necessary. Calcium : your need for calcium more than doubles during pregnancy. It is needed to form the baby's bones and teeth. Aim to drink a pint of milk or equivalent per day to meet your calcium requirements. A serving of yoghurt or 30 grams (about 1 oz) of cheese contains the same amount of calcium as 200 ml (a third of a pint) of milk. Other good sources include small bones in oily fish, white bread, ice-cream and broccoli. Vitamin and minerals : the requirements for most vitamins and minerals increase; however, supplements are rarely needed if your diet is well balanced and contains variety. Alcohol : this is not generally recommended during pregnancy, especially in the early months. An occasional glass (equivalent to one glass of wine, half a pint or one measure of spirits) once or twice a week is thought to be safe in the later stages. Caffeine : a maximum of 2 to 3 cups of coffee or tea every day is usually recommended. Caffeine makes you pass water more often. Many women find that they lose interest in tea and coffee anyway during pregnancy.

What to watch out for with Healthy Eating in Pregnancy

Morning sickness is most common in the early weeks of pregnancy. To prevent it try some dry plain biscuits before getting out of bed. Some women find that ginger helps reduce nausea: try gingernut biscuits or ginger ale. Others find that blackcurrant juice or flat cola works quite well. Heartburn becomes more common in the later stages of pregnancy as the baby grows bigger and presses on the stomach. Very spicy or fatty foods tend to make it worse. Try eating smaller amounts of food more often and relaxing after a meal. Constipation can often be controlled by a high fibre diet. Enjoy wholemeal and wholegrain products, and lots of fruit and vegetables. Remember to drink lots of fluids. Aim for 6 to 8 cups a day. Do not add unprocessed bran to your food. Salmonella infection is one of the commonest causes of food poisoning, giving rise to sickness and diarrhoea. It may not cause any harm to the unborn child but it is best to avoid it by ensuring that eggs and poultry are well cooked. Listeria is a bacterium which even in a mild form of illness to the mother can result in miscarriage or stillbirth of the baby. The following foods are known to have high levels of the bacteria, so it is best to avoid them during pregnancy: ripened soft cheeses such as Camembert, Brie, and blue veined varieties, pate, prepared salads and cook chill products if not properly reheated. Toxoplasma has been found in raw meat and cat "droppings". Avoid eating raw meat during pregnancy. Toxoplasmosis can be passed on to the baby via the afterbirth and can cause eye and brain problems. Be sensible. Wash your hand carefully and often. Remember to store food properly and eat foods before the sell by date to enjoy a healthy pregnancy and baby.

What if not followed ?

You would not feel so well, you may become anaemic and tired, and the chances of having a healthy baby would be reduced.