Nutrition in pregnancy
Why is a good diet important?

It helps to prevent birth defects - good nutrients are the building blocks of healthy development.

It can help enable an easier birth - when you are on a good diet, your body is healthier and in better shape. Certain nutrients such as protein and zinc have shown to have a direct influence on labour and the health of the uterus. Your baby and placenta are also healthier.

It protects you and your baby from infection by strengthening yours and your baby’s immune systems. It lessens your chances of miscarriage - a good diet will enable the placenta to grow properly and meet the needs of the developing baby. A healthy placenta is also less likely to detach from the uterus before labour, which is another cause of miscarriage.

It can make your baby healthier - positively influencing your baby's birth weight and health after birth. A good diet can also protect you from anaemia – a lack of iron is often caused by a poor diet and can lead to fatigue and other complications.





What not to eat

Food borne illnesses are a big risk during pregnancy and can harm your baby or lead to miscarriage. For this reason, there are certain things you’ll need to give up during pregnancy:

Meat and fish
  • Pâté (all types) – this can contain listeria bacteria
  • Raw or undercooked meat, including cured meat Liver – this contains very high levels of vitamin A which can be harmful to your baby
  • Certain types of fish - shark, marlin and swordfish contain mercury and other pollutants that can harm your baby’s developing nervous system.
  • Raw shellfish
  • Oily fish is great for the development of your baby’s nervous system and eyes, but make sure you don’t eat more than two portions (1 portion = 140g, cooked weight) a week – there is a risk they can contain pollutants, which can harm your baby. The same goes for tuna, so don’t eat more than 4 cans or 2 medium sized steaks per week.
Cheese and dairy
  • Cheeses with a soft rind like Brie and Camembert, and blue veined cheeses like stilton.
  • Unpasteurised soft cheeses such as goats’ cheese – these cheeses can contain listeria bacteria, (although this is rare).
  • Unpasteurised milk and milk products.
Eggs
  • Raw or partially cooked eggs - raw eggs might contain salmonella which can cause food poisoning.
  • Most shop-bought mayonnaises and dressings contain pasteurised eggs so are safe to eat, but check if you are eating out at a restaurant as they may make their own using raw egg.




Alcohol

Whereas previously the occasional drink (one or two units once or twice a week) was considered OK for a pregnant woman, Government advice now states that pregnant women should avoid alcohol altogether. The same advice is aimed at women trying to conceive.

High intakes of alcohol have been linked with an increased risk of miscarriage and low birth weight and abnormalities with development.





Caffeine

You should limit your intake of caffeine to around 200mg per day (approximately 2 mugs of instant coffee or 2 and a half mugs of tea).





Other things to avoid

As well as the foods and drinks mentioned above, you should also avoid contact with soil or cat litter by wearing gloves as they can carry harmful bacteria that can lead to foodborne illnesses, which may cause abnormalities in your baby.





Food safety

Make sure you limit the risk of food poisoning or food-borne illnesses with the following steps:
  • Always wash your hands with soap and hot water and dry them - before preparing food, after touching raw meat, after going to the toilet, sneezing, blowing your nose or touching animals (including pets).
  • Wash worktops with warm soapy water before and after preparing food, especially if you are preparing raw meat.
  • Dishcloths and tea towels are the perfect breeding ground for bacteria - wash your cloths and tea towels regularly and let them dry completely before using again.
  • Wash fruit and vegetables with running water before eating (even if you are going to peel them).
  • Use separate chopping boards for raw meat and ready to eat foods to avoid bacteria from raw meat being transferred.
  • Keep raw meat and ready to eat foods separately and don't allow them to come into contact or be placed on the same surface without washing it. Bacteria in raw meat can be killed when you cook it, but not if they are transferred to foods like salads, fruit or bread.
  • When you cook food, make sure that it is piping hot all the way through. When cooking meat, always check that they are cooked all the way through with no pink meat on the inside.
  • Make sure your fridge temperature is between 0 and 4˚C.
  • If you have leftovers or food that you are not going to eat straight away, cool it as quickly as you can (within an hour and a half) and then store it in the fridge or freezer. Eat foods that you have stored in the fridge within 2 days.
  • Harmful bacteria can grow in foods with a 'use by' date e.g. cooked meats, cheeses, prepared salads, - so don't eat them after they've gone past this.




What to eat/how much/extra calories

A pregnant woman does not need to “eat for two”, she should eat 150 kcal more per day during the first trimester and 350kcal more per day in the second and third trimester.





when you are on a good diet, your body is healthier and in better shape.




Food borne illnesses during pregnancy can harm your baby or lead to miscarriage.




A pregnant woman does not need to ‘eat for two’.
nutritional advice after birth

more

© Healthy Mums 2012 | Disclaimer
Follow Us