Pregnancy Food Facts

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When you’re pregnant, mealtimes can seem a bit of a minefield. You may feel you get lots of advice about what to eat and what to avoid, but not told why, or worse, get given conflicting information. It may seem strange to be told not to eat certain soft cheeses and yet encouraged to eat plenty of dairy products. So how can you give your baby the best start in life and still enjoy your food?

Eating well during pregnancy means you will be providing your baby with all the nutrients he or she needs to grow and develop. You need plenty of starchy carbohydrates (bread, pasta, potatoes and so on) to give you a steady supply of energy. If you have wholemeal bread, pasta etc., you’ll also be getting dietary fibre, which can help prevent constipation. You should also aim to eat five portions of fruit and vegetables each day. These provide essential vitamins and minerals, including vitamin C to help iron absorption, and folic acid which helps bu’ld healthy red blood cells. To grow healthy new cells such as muscle and skin your baby also needs protein. You can get protein from meat and fish or alternatives such as eggs and pulses. Another important nutrient is calcium, which is found in dairy foods (milk, cheese etc), as it helps build strong teeth and bones.

Even if you are feeling sick it’s still a good idea to try to eat something. Eating will generally help with the nausea. Don’t get too hung up on what you’re eating at this stage; it’s better that you and your baby are getting something than nothing at all.

Snacks

Snacks may become an important part of your diet during pregnancy. Either because of nausea, or, as pregnancy progresses, because you can’t manage large meals and need something in between. Try to choose healthy snacks such as fruit, yoghurt, breakfast cereal or a sandwich with low fat cheese or ham.

Peanuts

If you have a family history of allergic disease the government recommend that you don’t eat any peanuts while you’re pregnant. This is to reduce the risk of your baby developing an allergy to peanuts, which can be serious. However, you can still eat all other types of nuts. There is no evidence to suggest that women without a history of allergy should avoid peanuts while they’re pregnant.

Fish Really is Brain Food

It’s not just an old wives’ tale - eating oily fish really could make your baby brainier. That’s because fish such as salmon, sardines and mackerel contain omega-3 fatty acids, which are essential for the development of your baby’s brain and central nervous system. However, they also contain dioxins and PCBs (pollutants), which may cause long-term health problems if you have too much. So you have to weigh the benefits against the risks. Taking this into account, the government recommends pregnant women eat one or two portions a week.
Certain fish such as shark, swordfish and marlin shouldn’t bre eaten at all during pregnancy as they contain high levels of mercury, whic can damage your baby’snervous system.

Caffeine

It’s fine to have some tea, coffee, cola and chocolate when you’re pregnant, but not too much. They all contain caffeine and having more than 300 mg a day of caffeine can increase the risks of low birth weight or miscarriage. The table below should help you to work out how much it is safe for you to have. If you’re finding it hard to think of alternative drinks, try some fruit tea, diluted juice or good old water. Drinking plenty of fluids can help with many common pregnancy complaints including headaches, constipation and urinary infections.

Give yourself a treat

Chocolate contains caffeine, but there’s a good excuse for giving yourself a little treat. A Finnish study found that six-month-old babies tended to smile and laugh more if their mothers ate chocolate regularly during pregnancy!

Category: Pregnancy
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