| When you are pregnant there is lots of advice on | | | | contain bacteria which could cause food poisoning. |
| what you should and shouldn't be eating. This | | | | Also make sure you wash your hands after |
| guide is designed to help you sift out the facts | | | | dealing with raw meat and all raw meat is kept |
| from the old wives tales. | | | | away from food ready to eat. |
| It is important to eat a balanced diet whilst | | | | * Liver and Vitamin A supplements - You need |
| pregnant to make sure your baby gets all the | | | | some vitamin A, but having too much means that |
| nutrients it needs. It should also give you the | | | | levels could build up and may harm your unborn |
| energy you require to care for your growing | | | | baby. Ask your GP or midwife if you want more |
| baby. | | | | information. |
| You should try to eat: | | | | * Some types of Fish - Fish is good for you and |
| * Plenty of fruit and vegetables (aim for 5 | | | | your baby and shouldn't be avoided all together |
| portions a day) these can be fresh, tinned, dried, | | | | however it is not recommend you eat Shark, |
| frozen or in juice. | | | | Marlin and Swordfish because the high levels of |
| * Plenty of starchy foods such as bread, pasta, | | | | mercury they contain could damage the baby's |
| rice and potatoes - try to choose wholegrain | | | | nervous system. For this reason also you should |
| options | | | | limit your Tuna intake to a maximum of 2 tuna |
| * Foods rich in protein such as lean meat and | | | | steaks of 2 medium sized cans per week. Also |
| chicken, fish (aim for at least two servings of fish | | | | have no more than two portions of oily fish a |
| a week, including one of oily fish), eggs and pulses | | | | week. Oily fish includes fresh tuna (not canned |
| (such as beans and lentils). These foods are also | | | | tuna, which does not count as oily fish), mackerel, |
| good sources of iron. | | | | sardines and trout. |
| * Plenty of fibre. This helps prevent constipation | | | | * Raw Shellfish - Avoid raw and undercooked |
| and is found in wholegrain bread, pasta, rice, | | | | shellfish as it may contain bacteria which may |
| pulses and fruit and vegetables | | | | cause food poisoning. |
| * Dairy foods such as milk, cheese and yogurt, | | | | Peanuts: |
| which contain calcium to help growing bones | | | | Serious allergies to nuts and nut products and |
| Vitamins and Minerals: | | | | some seeds affect about 1 to 2% of people in |
| * Folic Acid - Folic acid has been shown to reduce | | | | the UK. Your baby may be at higher risk of |
| the risk of neural tube defects such as spina | | | | developing a nut allergy if you, the baby's father, |
| bifida. Ideally you should take a daily 400 | | | | brothers or sisters have certain allergic conditions |
| microgram (mcg) Folic Acid Supplement from the | | | | such as hay-fever, asthma and/or eczema. |
| time you start trying to conceive until the end of | | | | If your baby is in this higher-risk group, you may |
| your first trimester (12 weeks). However if you | | | | wish to avoid eating peanuts and peanut products |
| haven't been taking it start when you find out | | | | when you're pregnant and breastfeeding. |
| you are pregnant. You should also eat foods | | | | Alcohol and Caffeine: |
| containing folate - the natural form of folic acid - | | | | Opinions vary on how much, if any, alcohol is safe |
| such as green vegetables and brown rice, fortified | | | | to drink whilst pregnant. The Food Standards |
| bread and breakfast cereals. | | | | Agency recommend you limit your alcohol intake |
| * Iron - Pregnant women can become deficient in | | | | to 1-2 units once of twice a week. |
| Iron so make sure you eat lots of iron rich foods | | | | Caffeine should also be limited although it isn't |
| such as red meat, pulses, green vegetables, bread | | | | necessary to cut it out completely. It is important |
| and fortified breakfast cereals. Try to have some | | | | not to drink more that 300mg a day as high |
| Vitamin C (found in fruit juices, and fruit and | | | | levels of Caffeine can cause babies with low birth |
| vegetables) at the same time to help your body | | | | rates and even miscarriage. |
| absorb the Iron. If your blood iron levels become | | | | Each of these contains roughly 300mg of caffeine: |
| low your midwife will recommend some iron | | | | - 3 mugs of instant coffee (100mg each) |
| supplements. (Note: Although liver contains Iron it | | | | - 4 cups of instant coffee (75mg each) |
| is best avoided during pregnancy - see below - | | | | - 3 cups of brewed coffee (100mg each) |
| What to Avoid) | | | | - 6 cups of tea (50mg each) |
| * Vitamin D - Vitamin D is found is a small | | | | - 8 cans of cola (up to 40mg each) |
| number of foods but we get most of out Vitamin | | | | - 4 cans of 'energy' drink (up to 80mg each) |
| D from the summer sunlight. If you are not | | | | - 8 (50g) bars of plain chocolate (up to 50mg |
| spending much time out in the sun it is worth | | | | each). Caffeine in milk chocolate is about half that |
| taking a 10mcg supplement daily. (Note: If you are | | | | of plain chocolate |
| out in the sun take care not to burn) | | | | Remember Caffeine is also found is some cold |
| * Vitamin A - Avoid supplements containing | | | | and flu remedies so always check with your GP |
| Vitamin A as too much is harmful to your unborn | | | | or pharmacist before taking anything. |
| baby. (See below - What to Avoid.) | | | | Foods you DON'T have to avoid (dispelling the |
| What to Avoid: | | | | myths): |
| There are some foods is best to avoid during | | | | It is OK to eat the following: |
| pregnancy because they may make you ill or | | | | * Shellfish, including prawns - as long as they are |
| could harm your baby. | | | | part of a hot meal and have been properly |
| * Some Cheeses - You should avoid soft, ripened | | | | cooked |
| cheeses such as Brie, Camembert and blue veined | | | | * Live or bio yogurt |
| cheese such as Stilton. You should also avoid | | | | * Pro-biotic drinks |
| cheeses marked as 'unpasteurised'. These cheese | | | | * Fromage frais |
| may contain a bacteria called Listeria which may | | | | * Crème fraîche |
| harm your unborn baby. | | | | * Soured cream |
| * Pate - Pate could also contain Listeria so should | | | | * Spicy food |
| be avoided | | | | * Mayonnaise, ice cream, salad dressing - as long |
| * Eggs - Avoid raw egg and food containing raw | | | | as they haven't been made using raw egg. |
| or partially cooked eggs. This is because of the | | | | Generally, mayonnaise, ice cream and salad |
| risk of salmonella which can cause food poisoning. | | | | dressing you buy in shops will have been made |
| It is OK to eat eggs which are cooked through so | | | | with pasteurised egg, which means it's safe to |
| both the white and yolk of the egg is solid. | | | | eat. But it's better to avoid home-made versions |
| * Meat - Avoid raw or undercooked meat. Make | | | | if they contain raw egg. You should also avoid |
| sure all meat you eat is cooked right through so it | | | | soft ice-cream (more commonly known as Mr |
| is piping hot and no pink meat is left. This is | | | | Whippy) from machines as it's possible that the |
| especially important with poultry and food | | | | pipes in the machine can harbour bacteria if not |
| containing minced meat like burgers and sausages. | | | | cleaned correctly. |
| This is because raw and undercooked meat might | | | | |