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Friday 21st April 2006

 

"Eating for two" by Professor John Erian

 

Many pregnant women become concerned about what they should or should not eat during pregnancy. Old wives tales abound and are often inaccurate or the information is out-of-date.  During pregnancy it is important that your diet is providing enough energy (calories) and nutrients for the baby to grow and develop, and for your body to deal with the changes taking place.

 

Ideally; you have been preparing for pregnancy by cutting down on alcohol and eating a varied and balanced diet for a few months and taking folic acid supplements. If your pregnancy has come as a surprise, don’t worry. It is not too late to give your baby the best possible nourishment for growing.

A healthy diet is based on :

• Bread, potatoes, and cereals. These foods should make up the main part (70%) of your diet. Preferably choose wholegrain varieties as they contain more fibre, vitamins and minerals.
• Fruit and vegetables. These include fresh, frozen and tinned varieties, salad vegetables, beans and lentils, dried fruit and fruit juice. Eat at least five portions per day (but fruit juice only counts as one portion however much you drink)
• Meat, fish and alternatives. Alternatives include eggs, nuts, pulses (such as beans, lentils and chickpeas) and vegetable protein. These are a source of protein, vitamins and minerals. Try to eat two or three servings per day.
• Milk and dairy products. These are a source of calcium and protein. Try to eat two or three servings per day, choosing the lower fat versions.
• Foods containing fat and sugar. These should be kept to a minimum, but the occasional bar of chocolate, in the context of a healthy diet, won’t do you or your baby any harm.

Pregnancy is not a license to start eating second helpings of chocolate cake and stuff yourself with other high-fat, high-sugar foods. If you do you will put on weight which you may find difficult to get rid of after you have had your baby. A woman of normal weight doesn’t actually need any extra calories during the first six months of pregnancy. This is because the body becomes more efficient at absorbing and using the nutrients from food. And for the last three months, the baby only adds an extra 200 kilocalories to your requirement. That’s about four apples, or two pieces of bread.

 

Although you are not eating for two in terms of calories, it is true that you need to eat for two in terms of nutrients. There are certain nutrients that are particularly important for the baby to grow. This is even more important if you are on a special diet, for example if you are a vegetarian.

Nutrient:

• Calcium: is important for the development of baby’s teeth and bones. You need a pot of yoghurt or a large glass of milk per day. Calcium is also found in dark green leafy vegetables, bread, pulses, dried fruit, fish with edible bones (for example sardines), baked beans, nuts, sesame seeds, enriched soya milk, and enriched orange juice.
• Iron: is important for the formation of red blood cells. Sources of iron include lean red meat, pilchards, dark green vegetables, beans, lentils, eggs, nuts, dried fruit, wholemeal bread and breakfast cereals.
• Folic acid: is important for the development of baby’s organs and tissues, reduces risk of spinal defects such as spina bifida. Sources of folic acid include enriched cereals and bread, green vegetables and oranges.
• Vitamin C: helps absorb iron. Most fruit and vegetables: blackcurrants, citrus fruits and citrus fruit juices are the richest sources.
• Vitamin D: helps absorb calcium. Oily fish such as herring, tuna (not white fish such as cod), eggs , milk, butter margarine and lower fat spreads.
• Omega-3 essential fatty acids: are important for baby’s brain and nerve development in late pregnancy. Sources include cold water fish (mackerel, herring, salmon, sardines). Try to eat one serving per week.
• Vitamin B12: for healthy blood. The only non-animal food source is seaweed but it is found in fortified foods such as marmite and breakfast cereals.

Things you should avoid during pregnancy include:

• Alcohol: Try to cut out alcohol altogether.
• High intake of Vitamin A: it is best to avoid liver, liver sausage and cod liver oil as they are high in vitamin A. The type of vitamin A found in fruit and vegetables is safe to eat.
• Raw or lightly cooked eggs: these may contain salmonella bacteria, which cause food poisoning. Cook eggs until the white and the yolk are solid, and avoid home-made mayonnaise, ice-cream, cheesecake or mousse.
• Soft ripened cheeses: such as Brie, Cambozola, Camembert and blue-veined cheeses for example blue Brie, Danish blue and Gorgonzola. These occasionally contain listeria bacteria, which can cause miscarriage or stillbirth.
• Pate: this should be avoided as it may contain listeria
• Shellfish: it is best avoided as it may cause food poisoning
• Peanuts
• Caffeine:  moderate amounts are okay to drink.

Good nutrition before you are pregnant will mean a healthier you and baby. If you are already eating a healthy balanced diet now few, if any, changes will be required during pregnancy.

 

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