Healthy Diet and Lifestyle in Pregnancy

Healthy Diet and Lifestyle in Pregnancy

Pre-conception
A women’s health and nutritional status before she becomes pregnant are known to affect her health and the health of the foetus during pregnancy.
Women who are planning to get pregnant are advised to eat a balanced diet before they conceive.
A diet which is lacking in any nutrient may worsen when a women becomes pregnant e.g. a diet which is low in iron before pregnancy may lead to iron deficiency anaemia during pregnancy
Pregnancy
Why is diet so important?
Pregnant women need to make sure that their diet is providing enough energy and nutrients for the baby to grow and develop and for their own baby to cope with the changes taking place. The last 3 months of pregnancy is when nutrient demands increase the most as this is when the final growth and development of the foetus takes place.
Should a pregnant women eat for two?
A pregnant women does not need to eat for 2, she needs only an extra 200 kilocalories per day to meet her increased energy requirements
What should you eat when pregnant?
Eating healthily often means just changing the amount of different foods that you eat rather than cutting out all your favourites
The ‘eat well plate’ illustrates the mixture of different foods you need in your diet and the proportions you should eat
Eat plenty of fruit and vegetables
These provide the vitamins and minerals, as well as fibre which helps digestion and prevents constipation
Eat them lightly cooked in a little water or raw to reduce the amount of vitamin C lost
Frozen, tinned and dried fruit and vegetables are good too
Aim for at least portions a day

Starchy foods like bread, potatoes, rice, pasta and breakfast cereals
These are an important part of the diet of a pregnant woman.
They are satisfying without containing too much calories and are important source of vitamins and fibre
Try eating wholemeal bread and wholegrain cereals when you can
Lean meat, fish, poultry, eggs, cheese, beans and pulses
These are all good sources of protein. Eat some every day
Dairy foods like milk, cheese and yogurt
These are important as they contain calcium and other nutrients needed for your baby’s development
Choose low-fat varieties wherever as possible e.g. semi-skimmed or skimmed milk, low fat yogurt and half-fat cheese
Try to eat at least 3 portions a day
Try to cut down on sugar and sugary foods
This group includes sweets, biscuits and cakes and sugary drinks like cola
Sugar contains calories without providing any other nutrients the body needs.
It also adds to the risk of tooth decay and diabetes
Cut down on fat and fatty foods as well
Most of us eat more fat than we need
Fat is very high in calories and too much can cause excess weight gain and increase the risk of heart disease
Avoid fried foods, trim the fat off meat, use spreads sparingly and go easy on foods like pastry, chocolate and chips which contain a lot of fat
Salt – sodium chloride
Sodium helps keep the body’s fluids balanced and is found in table salt, salty snacks and processed foods e.g. ready meals, meat products and some breakfast cereals
Too much salt during pregnancy can increase blood pressure and this in turn can increase the risk of conary heart disease and strokes. Salt also causes problems such as sweating during pregnancy and can lead to pre-eclampisa
Nutrients
All food consist of one or more of the seven types of substances
1. Protein
2. Carbohydrates
3. Fats
4. Minerals
5. Vitamins
6. Water
7. NSP (Dietary fibre)
Water and NSP are not strictly nutrients
Proteins
Proteins are used to build the body and keep it in good repair. They are particularly important for building the brain, muscles, skin, blood and other tissues in order to make a strong healthy body. Protein foods can be obtained from both animal and plants
Carbohydrates
Carbohydrates provide energy
Starch and sugar both carbohydrate
When more carbohydrates is eaten than the body can use the remainder is changed into the body fat and stored until needed
NSP (Non – Starch Polysaccharide)
Although NSP is a carbohydrate it is not considered to be a nutrient, it is however very important because it prevents constipation, a common pregnancy ailment, which is caused by pregnancy hormones causing the bowl to be sluggish
NSP is a plant material which cannot be digested. It is present in vegetables, fruit, wholemeal bread, pulses such as peas, beans, lentils and cereals such as oats, wheat and brain
NSP gathers and collects all the waste material from the digestive system and helps to get rid of it on a regular basis from the body, which helps to prevent constipation
Minerals
Minerals are substances like calcium and iron, which occurs naturally in the earth. Fifteen minerals are known to be essential for various chemical activates, which take place in the body, and to build and repair tissues. Two minerals are particularly important in pregnancy they are iron and calcium
Iron
Importance in the production of haemoglobin which helps the red blood cells responsible for carrying oxygen to all living cells in the body
The foetus takes iron from the mother to store in its liver for after birth, this lasts for about 4 to 6 months
During pregnancy more iron is needed by the mother, the unborn baby and the placenta, iron also prevents anaemia
Liver is an excellent source of iron but should be avoided as it contains large amounts of Vitamin A which is harmful to the baby
It is a good idea to eat iron, rich foods alongside foods high in Vitamin C as this helps iron absorption
Calcium
Calcium makes sure the bones and teeth of the foetus develop properly. These start to form in the 8th week of pregnancy. Pregnant women need it because the calcium in their bones and teeth is used up by the baby
Many breakfast cereals are fortified with calcium
Twice as much calcium as normal is needed during pregnancy and is a good idea to choose low fat dairy products as a good source
Vitamins
Vitamins are complex chemical substances made my planets and animals. Generally the human body cannot manufacture vitamins so they have to be obtained from food. They are needed for various chemical activates in the body.
Vitamin C
Vitamin C aids the absorption of iron into the bloodstream and will also help to build a strong placenta. It is found in fresh fruit and vegetables and assists in keeping the gums healthy and prevents them bleeding. Vitamin C also helps wounds to heal
Vitamin C is lost during storage, preparation and cooking
Twice as much vitamin C is required during pregnancy
Folic Acid – type of vitamin B
Folic acid helps to form the neural tube correctly, which itself forms the spine and brain. It can prevent a condition known as spina bifda, where the spine can split and cause various degrees of disability
It is important to have lots of folic acid before conception and during the first 12 weeks of pregnancy when the baby’s spine is forming
The department of health had produced a report recommending that all flour be fortified with folic acid to reduce further number of children being born with spina bifida
Sources include green leafy vegetables, oranges, broccoli and breakfast cereals
You should also take 400 microgram folic, acid tablets
Vitamin D
Vitamin D is needed during pregnancy to keep the mother’s bones healthy and to provide the baby with vitamin D to last during the first few months
The best source of vitamin D is summer sunlight, being out in the sun for 15 minutes, two or three times a week can produce enough vitamin D (the pregnant mother does not need to sunbathe as this can be damaging to the skin)
Vitamin D is found in only a few foods such as margarine, butter, oily fish and eggs
Also absorbs calcium
The vegetarian mother
Vegetarian diet
As long as the mother eats dairy products both she and the baby can remain healthy. However she could increase both her protein and calcium intake. This can easily be achieved by eating more dairy products she may also be lacking in Vitamin D because the main sources of Vitamin D are animal based
Vegan diet
A vegan does not eat any animal products. These are rich in Vitamin B12. This vitamin is vital for the growth and wellbeing of the foetus it is also essential for the mother during breastfeeding. The mother will therefore need to add milk and eggs to her diet or take vitamin B 12 supplements through pregnancy and breastfeeding (vegan – eat nothing that comes from animals – cheese, eggs, honey)
Foods that may harm the unborn child
Foods avoid during pregnancy
Undercooked meat and poultry – salmonella
Raw and softly cooked eggs – salmonella
Soil from unwashed fruit and vegetables
Peanuts and products containing peanuts
Pate – high in Vitamin A
Soft cheese – brie
Liver and liver products – high in vitamin A
Unpasteurised milk from cows and goats
Listeriosis
This is a rare disease which, in its mild form resembles influenza. It’s caused by a species of bacteria which is able to grow in certain foods at normal refrigerator temperatures. It is important to avoid this disease during pregnancy because even a mild attack in the mother can result in miscarriage, still birth or sever illness in the new-born baby. Pregnant women should therefore avoid –
Soft cheese and veined chesses
Pate
Cooked chill meats
Meat which is not cooked thoroughly
Toxoplasmosis
This is a rare disease caused by the parasite toxoplasmosis and can be caught from cat faeces and contaminated soil. This disease is usually harmless to the pregnant woman perhaps a mild flu like illness, but if it passes to the unborn baby, it can cause damage to the nervous system and eyes. Toxoplasmosis is found in:
Meat
Soil
Vegetables
Fruit
Food Hygiene
What is food hygiene?
Food hygiene is concerned with the care, preparation and storage of food in order to prevent good poisoning
What is food poisoning?
Food poisoning is due to eating food which has been contaminated by bacteria to such an extent that it upsets the stomach and intestines causing gastro-enteritis. Food golden rues to food hygiene:
1. Keep food clean
2. Keep fresh food cold when being stored
3. Cook food thoroughly
4. Do not eat if past the ‘use by’ date
How does bacteria get into food?
Bacteria are too small to be seen by the naked eye. Food which contains bacteria may look, smell and taste good enough to eat. So how do they get into food?
Dirty hands
Dirty sinks and draining boards
Dirty work surfaces
Dirty dishcloths and sponges
Dirty towels and drying-up clothes
Dirty utensils – pots, pans, crockery, cutlery, glassware
Uncooked meat and poultry
Coughs and sneezes
Fingers or spoons that have been licked when preparing food
Septic cuts and sores
Flies
Rats, mice and their droppings
The main food poisoning bacteria
Food Poisoning
Symptoms
Food sources
Control of bacteria
Listeria (pregnant women are susceptible to listeria)
Mild flu-like symptoms such as fever, muscle aches, nausea and vomiting
Listeriosis in early pregnancy can cause miscarriage or serve illness in the baby when it is born
Unpasteurised cheese
Soft mould ripened cheeses
Uncooked meats
Smoked salmon
Pate
Ready meals
Ready to eat foods
Thoroughly cook raw food from animal sources
Thoroughly wash all fruit and vegetables
Reheat readymade foods until piping hot rather than eat them cold
Salmonella
Symptoms normally take 12 – 24 hours to develop and include fever, diarrhoea, vomiting and abdominal pain
Poultry
Raw meat
Eggs
Unpasteurised milk
Raw, unwashed vegetables
Wash hands thoroughly
Keep raw foods especially poultry away from cooked and ready to eat foods
Ensure chicken and other meats are cooked until piping hot in the centre to above 63 ͦC
Staphylococcus Aureus
Symptoms usually appear soon after eating contaminated foods and include sever, vomiting, diarrhoea and abdominal pain
Foods which require no cooking e.g. desserts and cream products
These bacteria often live on the skin of the hands and the nose; therefore very high standards of personal hygiene are required
Do not sneeze, smoke or cough over food
Keep cold food refrigerated
Keep hot food above 63 ͦC

A healthy lifestyle during pregnancy
While a healthy diet during pregnancy can help to ensure that the baby remains healthy and provides all the nutrients needed for a baby to grow, develop and maintain good health, other factors need to be considered too
Sleep and rest
Fresh air
Appropriate clothing
Exercise
Avoid harmful substances
Drinking alcohol during pregnancy
Scientists agree that heavy drinking by the mother on a regular basis is very damaging to the baby, especially during the first 3 months
When pregnant women drink alcohol it very quickly passes into her bloodstream
Once there it crosses the placenta and enters the baby’s bloodstream as well
The risks
Foetal alcohol syndrome
Smaller brain size
Brain damage
Organs are damaged
Damage to nervous system
Speech problems
Slow emotional and social development
Foetal alcohol syndrome
Babies born with foetal alcohol syndrome have brain damage, low birth weight, small heads and facial abnormalities
Many also have learning difficulties and behavioural problems
There is no safe level of alcohol during pregnancy
Drugs and Medicines in pregnancy
A drug is any substance that has some effect on the workings of the body. There are two main types
1. Medicines
2. Drugs

Medicines
These are given or prescribed by a doctor to treat disease or illness
These may be harmful to the mother before and during pregnancy
Medicines known to be harmful to an unborn baby are travel sickness pills and some antibiotics
Pain relief such as aspirin, paracetmol should be taken with care

Drugs
These are taken illegally for the effect they have
They are often habit forming – addictive
Addictive drugs cross the placenta and enter the babies bloodstream
The baby may be born addicted to the drug

The risks
Low birth weight
Heroin, cocaine and cannabis can damage the chromosomes in the egg and sperm which will lead to abnormalities in the baby
The baby will have withdrawal symptoms from the drugs immediately after birth

Smoking during pregnancy
Smoking during pregnancy is amongst the most damaging factors to the health and development of an unborn child
When a pregnant woman smokes a cigarette, some of the chemicals in the smoke pass from her lungs into her bloodstream and then to the placenta
At the placenta the chemicals pass from the mother’s bloodstream into the baby’s bloodstream
These harmful chemicals include nicotine and carbon monoxide

Nicotine
This causes the baby’s heart to beat much faster than it should

Carbon Monoxide
This is a poisonous gas which replaces oxygen in the blood. This means the baby will not grow as well as it should

The risks – during pregnancy
Premature birth
Miscarriage and stillbirth
Placenta damages, the baby does not receive the nourishment is needs
Low birth weight
Foetal abnormalities
Poor growth

The risks – after birth
Poor growth
Learning difficulties
Children who live in a home where there are smokers are more likely to suffer from asthma, bronchitis, pneumonia and other chest infections. These children are twice as likely to die from sudden Infant Death Syndrome (cot-death)