DIET plays an important part in a baby’s development and the very early weeks before you may realise you are pregnant are crucial. So, it is a good idea to review your eating habits well in advance.
WHAT SHOULD I EAT?
Don’t be tempted to “eat for two”. This idea is completely out of date now. When you are pregnant your body uses food more efficiently. Aim at having a diet that contains a variety of:
- Fruit and vegetables (five or more servings a day)
- Lean meat, fish and pulses (beans and lentils)
- Milk, cheese and eggs
- Try not to eat too many sugary and fatty foods. If you are a vegetarian, eat plenty ofcereals, seeds and nuts.
- Bread, cereals, rice, pasta and potatoes
WHAT ABOUT FOLIC ACID?
Folic acid, one of the B vitamins, is very important for the normal, healthy development of your baby during the early weeks of pregnancy. If you are planning a pregnancy, you should take a daily supplement of 0.4mg of folic acid before you become pregnant and for the first 12weeks of your pregnancy, as this reduces the risk of spine bifida. Spina bifida (a malformation of the baby’s spine) occurs atsome point during the first 28 days ofpregnancy — exactly when is not known.But if supplementation is not started untilyour pregnancy is confirmed, the damagemay already have been done.So, if you are planning to have a baby orsuspect you may be pregnant, ask your pharmacist for a folic acid supplement.Unless you have free prescriptions, it is
cheaper to buy folic acid.You should also make sure that your diet provides plenty of folic acid. You can obtain folic acid from foods such as
- Raw or lightly cooked green vegetables
- (eg, broccoli, Brussels sprouts, cabbage,peas, spinach, watercress)
- Bread and fortified breakfast cereals
- Potatoes and baked beans
- Oranges and fresh orange juice
VITAMIN A
Too much vitamin A could harm your baby, particularly during the first three months of pregnancy. But you won’t get too much vitamin A from a normal varied diet, unless you eat a lot of liver. The Department of Health advises all pregnant women, as well as those hoping to become pregnant, not to eat liver or products made
from it, such as liver pate and liver sausage.
IRON
Your doctor may or may notprescribe iron tablets. But you should still make sure that your diet contains plenty of iron. Iron is found in red meat, bread (especially wholemeal), fortified breakfast
cereals (eg, bran flakes), green vegetables,nuts and beans. Eat a good source ofvitamin C (eg, fresh orange juice, tomato,salad) with every meal or snack as this helps iron absorption.
CONSTIPATION
Constipation can be acommon problem in pregnancy. Try toinclude the following foods in your diet:
wholemeal bread, brown rice and pasta,high fibre cereals, plenty of fruit andvegetables, boiled or jacket potatoes with skins, and beans, peas and lentils.Drink plenty of fluids — at least nine cups per day — and take regular, gentle exercise.
LISTERIA
Listeria is a germ that cancause a ’flu-like illness. It is important toavoid listeria while you are pregnant
because it can cause birth defects. If you arepregnant and you have symptoms like ’flu,see your doctor immediately.Listeria has been associated with somefoods. You should avoid soft cheeses, such
as Brie, Camembert and blue-veined cheeses, but you can enjoy hard cheeses,cottage cheese, cheese spread and processed cheese. Don’t eat pate, under cooked meat,soft boiled eggs and unpasteurised milk.
Avoid all recipes that use raw eggs. Reheatall ready-cooked meals (especially poultry)
until they are piping hot. Wash all fruit,vegetables and salads thoroughly.
WEIGHT
You will probably gain nearly14kg (2 stone) while you are pregnant.Keep an eye on your weight but do not tryto “diet”. If you are worried about yourweight, ask your doctor or midwife for advice.
ALCOHOL
Both you and your partner should avoid alcohol when you areplanning to become pregnant, and you
should also continue to avoid it during thefirst three months of your pregnancy. Afterthe first three months or so, the odd drinkis unlikely to do any harm, but the less you drink the better for your baby.
SUPPLEMENTS
Ask your pharmacist’sadvice before buying any dietary supplements. Do not take any supplements
containing vitamin A — this includes codliver oil and halibut liver oil — unless your doctor tells you to do so.
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