bg-mamma.com bg-mamma.com

Saturday, October 10, 2009

A healthy diet during pregnancy

It's important for both you and your baby to remain as healthy as possible throughout your pregnancy.

Q. How much should I eat?
A.
You do not need to eat extra food "for two" as it's not the quantity but the quality of the food you eat that's important. During the early stages of pregnancy, you may not want to eat certain things because of morning sickness - don't worry, just try to eat what you can. Later on in pregnancy, you may notice your appetite increases or gets back to normal once the nausea subsides.
Q. What should I eat?
A.
A healthy, balanced diet. Don't forget that what you eat goes to nourish your developing baby, so it's important that you eat sensibly and healthily in order to provide your baby with everything he needs and to keep yourself fit and well.
Q. What is sensible eating?
A.
Try to follow this simple guide to a varied and mixed diet.

Milk and milk products.
Try to drink milk every day. It is an excellent source of protein, calcium and many vitamins. If you don't like the taste of milk, try using milk in puddings, custards and sauces or on cereals. Alternatively, milk products, such as one carton of yogurt or an ounce of hard cheese are recommended.

Meat, poultry, fish, eggs.
Try to eat two portions of these each day as they are good sources of protein and iron (eggs must be cooked until the yolk and white are solid). You don't have to eat expensive cuts of meat as the cheaper cuts are just as good for you, but remember to trim off excess fat. Beans, peas and lentils are also good sources of protein and iron, especially for vegetarians. Oily fish such as sardines contain vitamin D which helps your body absorb calcium and is important for healthy bones.

Fruit and vegetables
Try to eat at least five portions every day as these are excellent sources of vitamins, minerals and fibre. Fresh, frozen and canned vegetables are all good for you, but remember not to overcook them, as this destroys the vitamin C content which is important for healthy skin and iron absorption.

Bread and cereals
Fibre and B vitamins are provided by foods such as potatoes, pasta, rice, and breakfast cereals. Try to eat some wholegrain bread and cereals every day, as they are high in fibre and provide a nutritious source of energy. Fibre can also help to prevent constipation, but remember to drink plenty of fluids with these high fibre foods.

Fat and oils
Butter, margarine, olive and vegetable oils are a rich source of fat and some vitamins. However, be careful about the amount of fat you include in your diet as too much can lead to weight problems.

Iron
Pregnant women can become deficient in iron therefore it is important that your diet contains plenty of iron rich foods, and foods containing vitamin C, such as a glass of fruit juice, with iron rich meals to help the body absorb the iron. Good sources of iron are red meat and fortified breakfast cereals.
Q. Are there any foods I should avoid?
A.
There has been concern about the safety of certain foods. There are some foods which are potentially harmful to an unborn baby. These foods may contain bacteria such as listeria and salmonella, or they may have high levels of vitamin A. Foods to be avoided are un-pasteurized cheeses, soft cheeses and blue veined cheeses (e.g., Brie, Camembert, Stilton, or Danish Blue) unless they have been pasteurized; pâté, raw or lightly cooked meat, liver or liver-based foods and cod liver oil. Soft boiled eggs or eggs used raw in foods, i.e. homemade mayonnaise and desserts such as mousses, are also best avoided.

It is also best to avoid eating shark, marlin or swordfish as these have been shown to contain relatively high levels of methylmercury, which might affect the nervous system of unborn babies.

If you suffer from diagnosed allergic conditions, or where the father or any other children in the family have a history of allergy, you may wish to avoid eating peanuts for the period of time that you are pregnant. This is because the development of allergy is known to have genetic links and consideration should be given to the possibility that the baby may be sensitized to peanut allergy. There is no reason for women who do not fall into this category to avoid eating peanuts. Refined peanut oils are unlikely to cause a problem.
Q. What about handling food?
A.
Always wash your hands before handling food or eating. Wash fruit and salad well, even pre-packed salads and always put chilled or frozen foods in the fridge or freezer soon after purchase. All reheated food must be piping hot before eating and food should not be reheated more than once. Always check the expiry date of any store-bought foods.

www.materna.ca

No comments:

Post a Comment