Healthy Eating during Pregnancy

A well balanced diet is important for good health, not only during pregnancy but even before conception. This ensures you have a good store of nutrients to meet the demands of your developing baby. Contrary to popular belief, you don't need to consume twice the amount of food that you usually do - it's the quality of what you eat, not always the quantity, that's important.

Variety is the key. Choosing foods from the four food groups daily will ensure you are getting a balanced diet. A good general rule is to cut down on sugar, fat and salt and eat more fresh fruit, vegetables and high fibre cereals. If you are already on a special diet for medical reasons, make sure to consult your doctor or dietician.

The four food groups
each * is equivalent to one serving

Group 1 Meat, fish and alternatives	Group 2 Milk
2oz cooked lean meat or poultry 3oz cooked fish 2 eggs (max 7 per week) 6 tbsp. cooked peas or beans 2oz cheddar type cheese 3oz nuts * Rich sources of protein and iron - choose a minimum of 3 servings daily	1/3 pint milk 1oz cheddar type cheese 1 bowl milk pudding 1 carton yoghurt Good sources of protein, calcium and vitamins - choose a minimum of 5 servings daily
Group 3 Cereal, bread and potato	Group 4 Fruit and vegetables
1 small bowl breakfast cereal 1 medium potato - boiled or baked 2 tbsp. cooked pasta or rice 1oz slice of bread As well as providing vitamins and minerals, the wholegrain varieties are rich in dietary fibre - choose high fibre cereals and breads frequently, choose a minimum of 6-9 servings daily	1/2 glass fruit juice 1 medium sized fresh fruit 2 tbsp. cooked fruit 1 small bowl home-made soup 2tbsp cooked vegetables or salad, minimum Rich sources of vitamins, minerals and fibre - choose a minimum of 4 servings daily

Important nutrients

Iron is necessary for healthy blood. Good dietary sources include red meat, egg yolks, green leafy vegetables, fortified breakfast cereals, peas, beans and lentils. In addition, foods rich in Vitamin C such as citrus fruits (oranges, grapefruit) can help the absorption of iron from your food, whereas strong tea or coffee can prevent it. Because of the high requirements of iron during pregnancy, your doctor may prescribe iron tablets for you if necessary.

Folate and Folic acid are vitamins essential for the formation and healthy growth of cells in your baby's body and can help prevent some birth defects, such as Spina Bifida. Folate is found in dark green leafy vegetables, Bovril and Marmite. Folic acid is found in fortified breakfast cereals and breads. Many women are advised to take folic acid supplements during their pregnancy, but it is also important to discuss this with your doctor even before conception.

Calcium is essential for the development of healthy teeth and bones. Good dietary sources include milk, yoghurt and cheese. Smaller amounts are found in green vegetables and softened bones of tinned fish like sardines and salmon. If you don't like milk, cheese or yoghurt, discuss alternative sources with your doctor or dietician. Vitamin D will help your body to absorb calcium from foods. Dietary sources include oily fish (herring, mackerel, salmon, sardines, tuna), fortified milk, margarine and eggs. Your body can also make vitamin D from the sunlight, so try to get outdoors daily.

Common problems during pregnancy

Morning sickness, despite its name, can occur at any time during the day for the first 12 to 15 weeks. Small, frequent meals throughout the day may help. Take food dry, such as dry toast without butter or plain biscuits and wait for about two hours before drinking any fluids.

Constipation is a common problem and can be relieved by regular exercise and increasing your combined fibre and fluid intake. High fibre foods include wholegrain breakfast cereals, wholemeal bread, whole-wheat pasta, wholegrain rice, fruit and vegetables. Raw bran is best avoided as it can interfere with the absorption of important nutrients. Drink at least 8 to 10 cups of fluid daily including water, unsweetened fruit juices, with tea or coffee in moderation.

Heartburn may be a problem especially during the end of pregnancy. Eating small, frequent meals and avoiding large meals or eating late at night will help. Avoid spicy and fatty foods, fizzy drinks. Milky foods may help to alleviate the symptoms. Try to relax at meal times.

Weight gain

The best guide to energy requirements in your diet is your rate of weight gain. If this remains within normal limits, then the energy content of your diet is satisfactory. There is no hard and fast rule as to how much weight you should gain during pregnancy, but the recommended is between 10 to 12 kg (22 to 27 Ibs). Most of this weight will be gained during the last two trimesters. If you think you are gaining too much weight too quickly, cut down on sugar, sweets, sweet biscuits, cakes, sugary minerals, fried and fatty foods. These provide limited nourishment and are high in calories. Do not try to lose weight when you are pregnant.

Foods to avoid

Some foods should be avoided during pregnancy because they contain bacteria, like listeria or salmonella, or they may have high levels of vitamin A which may be harmful to the unborn baby.

• Make sure eggs are thoroughly cooked. Avoid soft boiled or raw eggs, e.g. in home-made mousse or cheesecake.
• Avoid soft, unpasteurised cheese, e.g. camembert, brie, stilton, danish blue. Choose hard or pasteurised cheese instead.
• Avoid cod liver oil.
• Avoid soft ice cream (whipped).
• Avoid pate and raw, undercooked or reheated meat, poultry or fish.
• Liver is best avoided or at least kept to a maximum of once a week.
• Check 'sell by' and 'best before' dates on all food and drink.

Food hygiene is especially important during pregnancy.

• Wash your hands thoroughly after handling raw meat.
• Always wash your hands after handling animals.
• If possible, avoid changing cat litters yourself. Otherwise, wear gloves.
• Wash all fruit, vegetables and salads carefully.
• Wear gloves while gardening.

Alcohol should be limited to not more than one or two units once or twice weekly or, preferably, avoided completely. [half pint of beer, or 1 glass of wine = 1 unit; 1 measure of spirits = 1.5 units]

Smoking

If you are a smoker, try to stop, or at least cut down.

Vitamin supplements

It is important to always check with your doctor before taking any dietary supplements.

Sample meal plan