Taking Care of Your Health During Pregnancy
The advantages of eating a healthy diet and good nutrition throughout your pregnancy are vital. The food you eat is your baby’s only source of nutrients. Eating a healthy, balanced diet and having realistic weight targets are not bad for your health — and the well-being of your developing baby.
We know and understand that it can be difficult to eat well during pregnancy. Cravings and morning sickness might cause you to overeat one some occasions and under eat on others. Discovering a harmony requires planning and control, notably during the first trimester. Poor nutrition has been linked to miscarriage and low birth weight babies. To help keep yourself on course, remember that what you eat affects your baby’s development and well-being. Your doctor will recommend dietary changes which are best for you and your baby. Ask your doctor about the diet that’s suitable for you.
Get the folic acid you need
What's folic acid?
Our bodies use it to make new cells. Folic acid is needed by everyone. It’s especially essential for women who are pregnant or planning to get pregnant. Having enough folic acid in your body before pregnancy can help prevent major birth defects of back and your baby’s brain.
Talk to your doctor about the right dose of folic acid.
Women who meet the following criteria may need more folic acid in their diet before and during pregnancy.
• Carrying twins or triplets
• Women with a previous history of having a baby with a neural tube defect (NTD)
• Women who have a family member with a NTD
Many NTDs can be prevented by getting enough folic acid every single day, starting before a woman gets pregnant.
Good sources of folic acid
Most prenatal vitamins and over-the-counter multivitamin nutritional supplements have the recommended amount of folic acid.
A Childs nutritional health starts in early pregnancy
Calcium
Calcium helps form an infant’s bones and teeth, which develop during the first four months of pregnancy. Calcium is found in milk, cheese, yogurt, cottage cheese and ice cream. To reduce calories and the fat, you're able to drink low-fat or skim milk instead of whole milk. Other great sources of calcium (particularly if you might have lactose intolerance) are contained in salmon, broccoli, tofu, kale, lettuce, spinach and mustard greens.
Protein
Protein helps build, repair and preserve healthy tissue. Pregnant women should get about 71 grams of protein each day. Great sources of protein include lean meats, poultry, fish, milk, eggs, cheese, grains, nuts and legumes.
Iron
A women’s need for iron almost doubles during pregnancy. Girls who do not get enough iron often feel tired. They can be also more at risk for illness. Most pregnant women want 27 milligrams of iron every day. Iron can be found in liver, legumes and nuts, dried fruits (for example, raisins, prunes and dates) and dark green leafy vegetables. Your doctor may prescribe an iron supplement or a multivitamin to be sure you get the iron you need.
Grains
Grains supply needed carbohydrates, your body’s principal source of energy. Many whole grains and enriched products also include iron, fiber, B vitamins, various minerals and protein. Fruits, vegetables and wholegrain breads are all great sources of fiber. Also, attempt to drink 6 – 8 glasses of water every day. Unsweetened fruit juices are also a great choice. Keep fizzy drinks with caffeine to the absolute minimum.
Foods to Avoid During Pregnancy
- Unpasteurised milk and cheeses pasteurisation kills bacteria in milk through heating
- cheeses such as brie and camembert, also blue cheeses like Danish blue, Gorgonzola and Roquefort
- pâté
- Meat that is under-cooked or raw
- cold cured meats such as salami, parma ham, chorizo and pepperoni
- liver - including liver sausage, haggis and pâté containing liver
- limit tuna to one 150g cooked weight fresh tuna steak or two 240g cans - 140g drained weight - per week
- soft-serve ice cream
- Fish that can be high in mercury. This consists of swordfish, shark and mackerel
- Uncooked fish, sushi and shellfish (for example oysters and clams). Pregnant women who eat raw fish can get an infection that can damage their unborn infant. You don't need to avoid fish completely
- Herbal teas and herbal supplements
- Caffeine should be limited to 200mg per day
- Alcohol - no amount of alcohol is safe during pregnancy
- Cigarettes
Useful Links:
Zita West: Vitamins and Supplement specially formulated for each Trimester.
Vitabiotics: Pregnacare Max and Pregnacare Plus are specially formulated for your vitamin and supplement needs during your pregnancy
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