The expectant mother can do a great deal to help herself to have a healthy pregnancy.
The medical care and checks which she receives from her GP and antenatal clinic will make sure that any of the more serious problems are detected and dealt with, but with a positive attitude to her health and by using her own common sense, she can avoid the minor problems as well.
If the expectant mother has developed some good basic health rules in preparation for her pregnancy, she will have a sound base to work from.
Food If she follows a good eating plan based upon a balanced diet, many of the minor problems of pregnancy will not occur.
Such things as constipation, indigestion, heartburn and nausea can be helped by adjustments to her diet.
Every expectant mother should have a good idea of basic nutrition, both for her own sake and for the sake of her family.
There are five main food groups: A.
Meat, fish and eggs B.
Milk, cheese and yogurt C.
Cereals, nuts, pulses (e.
g.
beans, lentils) D.
Salads, fruit and vegetables E.
Fats and oils To achieve a balanced diet during pregnancy and avoid dietary problems:
Too much weight put on during pregnancy is difficult to take off afterwards; total weight gain should not be more than 12 kg (26 lb) 45).
Carbohydrates provide energy but eating too much carbohydrate produces fat, so avoid too many potatoes, cream cakes, fried foods, sweets and puddings.
g.
, diabetes, should consult their doctor when they become pregnant.
It is suspected that dietary deficiencies just before conception and during pregnancy can cause physical handicaps to babies: for example, severe lack of calcium or Vitamin D can contribute to bone deformities and rickets.
One source of Vitamin D is sunlight, so immigrants to the UK who are used to sunnier climates may need to increase the amount of Vitamin D in their diets.
If the diet of the expectant mother is sensible, balanced, and varied, she should not need to take vitamin or iron tablets - unless advised to do so by her doctor.
The medical care and checks which she receives from her GP and antenatal clinic will make sure that any of the more serious problems are detected and dealt with, but with a positive attitude to her health and by using her own common sense, she can avoid the minor problems as well.
If the expectant mother has developed some good basic health rules in preparation for her pregnancy, she will have a sound base to work from.
Food If she follows a good eating plan based upon a balanced diet, many of the minor problems of pregnancy will not occur.
Such things as constipation, indigestion, heartburn and nausea can be helped by adjustments to her diet.
Every expectant mother should have a good idea of basic nutrition, both for her own sake and for the sake of her family.
There are five main food groups: A.
Meat, fish and eggs B.
Milk, cheese and yogurt C.
Cereals, nuts, pulses (e.
g.
beans, lentils) D.
Salads, fruit and vegetables E.
Fats and oils To achieve a balanced diet during pregnancy and avoid dietary problems:
- Have at least two items from each group every day.
For example, have meals containing meat, fish or eggs with some dairy products, cereals for fibre, at least two lots of fresh fruit and vegetables, and small amounts of fat. - Groups A, B and C are protein foods, which are essential for the expectant mother.
Choosing foods from group A or B with group C foods will ensure a complete amino acid balance, and a well-planned vegetarian diet will give all the necessary nutrients during pregnancy.
Vegans (vegetarians who eat no animal produce), however, may not have enough Vitamin B12.
They may need to supplement their diet with Vitamin B12 tablets. - The foods in groups C and D will give the roughage which is required for expulsion of waste, and will help to prevent constipation.
- Group D will give many of the necessary vitamins.
Fruit and vegetables should be eaten raw or only lightly cooked, as overcooking destroys much of the food value.
Have some Vitamin C every day.
such as an orange or a blackcurrant drink. - Fats and oils (group E) are obtained from animals (saturated fats) or vegetables (polyunsaturated fats).
Too much animal fat may be unhealthy, so use vegetable oils for cooking.
Do not eat too much fat, or oil of any sort; it is indigestible and can cause nausea and heartburn as well as excess weight. - Iron is essential during pregnancy to prevent anaemia, which can cause tiredness, dizziness and headaches.
Red meat, offal, cocoa and watercress are all good sources of iron.
The doctor will prescribe iron tablets if necessary. - The expectant mother should not be 'eating for two'.
Overweight can cause severe problems such as swollen feet and ankles, strain to the heart, breathlessness and fatigue.
Too much weight put on during pregnancy is difficult to take off afterwards; total weight gain should not be more than 12 kg (26 lb) 45).
Carbohydrates provide energy but eating too much carbohydrate produces fat, so avoid too many potatoes, cream cakes, fried foods, sweets and puddings.
- Strongly flavoured foods such as curries, chutneys and pickles may cause indigestion and heartburn and should therefore be avoided.
- Dishes containing uncooked egg white, e.
g.
some cheesecakes and cheeses made from unpasteurised milk, should be avoided during pregnancy.
g.
, diabetes, should consult their doctor when they become pregnant.
It is suspected that dietary deficiencies just before conception and during pregnancy can cause physical handicaps to babies: for example, severe lack of calcium or Vitamin D can contribute to bone deformities and rickets.
One source of Vitamin D is sunlight, so immigrants to the UK who are used to sunnier climates may need to increase the amount of Vitamin D in their diets.
If the diet of the expectant mother is sensible, balanced, and varied, she should not need to take vitamin or iron tablets - unless advised to do so by her doctor.