10 tips for healthy living during pregancy
Having a baby is a major step in any woman's life. Healthy living during pregnancy is especially important.
- Eat a healthy diet
For everyone this means eating more fruit & vegetables (at least 5 portions each day), and more starchy carbohydrate foods like bread, pasta, rice, cereals and potatoes. Also eat less fatty, sugary and salty foods - choose lower fat, lower sugar and lower salt versions where possible. You are unlikely to need to take any extra vitamin or mineral supplements whilst pregnant (with the exception of folic acid - see below). - Don't eat for two
You shouldn't need to eat any more than normal for the first six months. It is only during the last three months of pregnancy, that on average an extra 200 calories a day are required, such as a slice of cheese on toast. - Increase your folic acid intake
This will reduce the risk of your baby having neural tube defects such as Spina Bifida. Folic acid requirements before and during the first 3 months of pregnancy treble to 600 micrograms. To achieve this amount, take a daily 400 microgram folic acid supplement and eat more foods naturally rich in folates (e.g. green vegetables, milk, yeast extract), as well as breakfast cereals and breads fortified with folic acid. - Guard against food poisoning
Whilst pregnant, food poisoning can be especially serious. Therefore, wash, defrost, re-heat or cook foods completely, and thoroughly wash your hands, kitchen surface and utensils before and after preparing foods. This is particularly important when handling salads and raw vegetables, poultry and raw meat. - Reduce the risk of Toxoplasmosis
Toxoplasmosis can be picked up from infected animal waste, particularly that from cats. Therefore, wear gloves when gardening or changing cat litter trays and wash your hands before preparing food. Keep any pets out of the kitchen. - Avoid certain foods during pregnancy
Avoid mould ripened soft cheese and blue cheese, soft whip ice-cream, unpasteurised cheese, pate and milk, raw or lightly cooked eggs, shellfish and meat, and foods rich in Vitamin A (e.g. liver, cod liver oil and liver pate). Also avoid nuts - which if eaten in large quantities whilst pregnant or breast feeding, could cause the baby to develop an allergy to them. This is particularly important if your family has a history of allergy or asthma. Young children should also avoid nuts. - How to cope with sickness & heartburn
Eating smaller, frequent meals and snacking on high carbohydrate foods, such as a plain biscuit, banana or bread often helps. Also avoid foods that upset you, e.g. spicy foods, sit up straight and take your time as you eat. - Don't smoke
If you smoke try to give up. The earlier you stop smoking and avoid passive smoking, the better for the health of both you and your baby. Smoking whilst pregnant increases the risk of still birth, miscarriage and cot death. Babies born to smokers are also more likely to have health problems. - Limit your alcohol
Drinking too much alcohol during pregnancy could, for example, result in your baby having serious mental retardation or stunted growth. Limit your intake to no more than 1-2 units of alcohol once or twice a week - the less alcohol you drink during pregnancy the better.
- Take regular exercise
To prepare for the demands of pregnancy it is a good idea to exercise before, during and following your pregnancy. Aim for three 20 minute sessions per week. Avoid jerky bouncy movements and if you have not exercised before, consult your doctor.