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