Friday, February 01, 2008

Eating during pregnancy

I was bored this morning, so I decided to have a look on the net to find out a bit more about the things you should or shouldn't be eating if trying to get pregnant or if you are pregnant. It's information that's useful for me right now, and may be useful to some of the people who read my blog at some point in the future, so I think I'll post the info here. If nothing else it'll make it easier for me to find in the future. LOL!

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Eating well for a healthy pregnancy

Keeping your weight under control and eating a balanced diet can help you conceive, and help you to have a healthy pregnancy and baby

A healthy pregnancy starts well before conception. Your diet during the few months before you conceive can significantly increase your ability to get pregnant and be as important for the baby’s well being as what you eat during pregnancy itself.

Supplements:
It is vital to take at least 400 micrograms of folic acid daily when trying to conceive, as well as during the first 12 weeks of pregnancy, as this greatly reduces the risk of your baby having a congenital neural tube defect such as spina bifida. Folic acid tablets are widely available from chemists.

Do:
Remember to take your folic acid supplement every day.
Eat plenty of folate-rich (the natural form of folic acid) foods as well. Include plenty of dark green leafy vegetables, such as spinach and watercress, nuts, pulses, whole grains and fruit juices.

Don’t:
Take excessive amounts of vitamin A, as this can cause foetal abnormalities. Check any supplements you are already taking and make sure you're not exceeding the RDA (recommended daily amount) for vitamin A. Avoid liver, and products that contain it, such as paté.

Alcohol:
Women who are pregnant or who are trying to concieve should avoid drinking alcohol. You may find getting pregnant more difficult if you drink, and even quite modest alcohol intake during pregnancy can lead to Foetal Alcohol Syndrome, a wholly avoidable birth defect that can leave a child with severe learning difficulties, poor physical health and a distinctive appearance.

Do:
Stop drinking alcohol if you're planning to get pregnant.

Don’t:
Drink alcohol while you're pregnant, and be very cautious afterwards when breastfeeding. Alcohol passes straight through the placenta, and even quite small amounts will make your unborn baby drunk and ill.

Food safety:
Bacterial infections such as listeriosis, salmonella and toxoplasmosis can be particularly dangerous for both pregnant women and their unborn babies. The bacteria can infect the unborn baby, causing great harm and interfering with normal development.

Do:
Avoid unpasteurised soft cheese, such as brie and camembert.
Cook eggs thoroughly and avoid any foods that incorporate raw or lightly cooked eggs, such as home-made mayonnaise, sauces and puddings.
Make sure all meats are cooked though. Undercooked hamburgers and other minced meats are particularly dangerous to your unborn baby. Barbecues can be hazardous, so treat all meat with caution.
Wash your hands after handling raw meat.

Don’t:
Eat liver or liver products, as this is a very rich source of vitamin A.
Eat more than two portions of oily fish a week, or more than four cans of tuna, due to risk of contamination with environmental pollutants.
Eat shellfish, marlin, shark or swordfish, due to risk of contamination with heavy metals such as lead and mercury.

Healthy balance:
A well-balanced diet will supply all the energy and nutrients needed by you and your growing baby.

Do:
Eat plenty of fruit and vegetables, at least five portions a day.
Eat plenty of foods from the starchy carbohydrate group, such as breads, cereals, rice, pasta and potatoes. Choose wholegrain versions whenever you can.
Consume low-fat milk and dairy products to ensure a good intake of calcium. Make sure you go outside for at least half an hour a day, exposing your skin to daylight. This will ensure your body makes an adequate amount of vitamin D, needed to absorb calcium from the diet.
Eat moderate amounts of protein foods, such as meat, fish, eggs, soya, pulses and nuts. Have a good variety to ensure adequate protein as well as important nutrients such as iron, zinc, magnesium and essential fatty acids, including omega 3 fats.
Stay active and move around.

Don’t:
Eat for two. You don’t need many extra calories during pregnancy. Be guided by your appetite and when you feel hungry between meals, choose a healthy snack such as a fruit scone, a yoghurt, a slice of cheese on toast or a handful of dried fruits.
Try to lose weight during pregnancy. You may end up with a nutrient deficiency.

Morning sickness and heartburn:
Morning sickness is most common during the first three months and can happen at any time during the day. Heartburn and indigestion often occur during the later stages of pregnancy.

Do:
Eat little and often.
Avoid fatty and spicy foods.
Drink plenty of water.

Don’t:
Skip meals.

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Something that doesn't seem to have been mentioned in that article, but which I know to be important is caffeen (I think I spelled that right). I've read in sevoral places that you should limit your caffeen intake to a maximum of four servings per day. This doesn't just apply to coffee. Tea contains almost as much caffeen as coffee, and - apparently - chocolate contains a fair amount of caffeen too, so those things have to be considered as caffeen portions.

Tori

13 comments:

theteacher said...

As of August thsat will be useful info for me too!

KAYLEE said...

God you has me for a second I thought you were pregnant thats why you were posting this LOL hope you are well?

KAYLEE said...

*had

Tori_Z said...

Rach:
Yeah, you were one of the people I was thinking might want to read it, since Carl told me you were going to be trying once you were married.

Kaylee:
I'm not pregnant (that I know of anyway) but trying to boost my chances of it happening.

I'm fine, you?

KAYLEE said...

Thats good Tori.I know You would be alot happier then that post showed if you were :) I am not feeling that great :(

Tori_Z said...

Kaylee:
Yeah. Well, at least it should be only a matter of time now :)

Sorry you're still not feeling too good :(

KAYLEE said...

just promise me that the kid wont keep you from visiting my blog LOL! thank you..........its mainly just feeling tired all the time :(

Tori_Z said...

Kaylee:
LOL! Well, I can promise you that I wont stop visiting blogs just because I have a kid. I can't however promise to get on every day. How often I get on will depend on how much I can get the kid to sleep. So, if I get one that sleeps well I'll be able to check blogs every day, but if I don't then don't expect to see me more than once a week, especially at first. LOL!

KAYLEE said...

LOL okay i will take you visiting once a week if I have to but, I like you commenting more.You are a sweet kind Person :)

ChicagoLady said...

A lot of that seems common sense for every day, not just if you're wanting to conceive.

Folic acid is very important all the time, leafy green vegetable are high in it. A deficiency in Folic Acid causes your nerve endings in your hands and feet to die, and it will spread up your extremeties so that you will lose all sense of feeling when holding things or walking.

Tori_Z said...

Kaylee:
Well, between now and when I do have a baby I will be able to check the blogs at least almost every day. Afterwards it depends on the kid. If I get one like little Catrin from upstairs then I'll still be on the blogs almost every day, but if I get one like little Cerys from upstairs then I'll be lucky to manage the once a week thing. LOL! Catrin is one of those good babies who sleep well, and are happy to just lay quietly and look at stuff when awake. She only cries if she "needs" something. Cerys is one of those demanding babies who cry just because they aren't getting attention, and even at 2 years old she's still not sleeping more than two or three hours at a time. And, I'm not exactly going to go through all this trouble I'm going through to have a kid then ignore it because of the blogs, am I? LOL! (don't worry, I know you wouldn't expect me to do that, no matter how much you enjoy my comments and blog posts)

ChicagoLady:
Yes, I agree. A lot of it is common sense for daily living. Basically, eat a healthy, balanced diet and you'll be better off for it whether you're trying for a baby or not.

KAYLEE said...

NO i wouldnt expect you to do that at all! coming from a family that basically has done that(ignoring kids) I wouldnt want to see anyone eever do that.I am just amazed that you keep trying to have that kid.LOL! Some people would have given up by now but, not you.

Tori_Z said...

Kaylee:
I don't understand how people can do that. I always thought it was natural for a mother to want to go to her child and comfort him or her when he or she cries. Unfortunately, I've seen enough to know that the world doesn't work like that. At least, not any more. Maybe it did once, but now... *sigh*... now I think most people just have the kids because they couldn't be bothered to use birth control and were either too ashamed to admit they don't want them, or thought they'd keep them around to do the things around the house they don't like to do. That's my opinion anyway.

As for me continuing to try. As long as we can keep me ovulating there's no medical reason why I can't have a baby, so I see no reason not to keep trying. Besides, I'm the kind of person who stubournly sticks to the goals I've set myself until I get what I want, and I want a baby. One day I'll have one. Whether it takes one year or ten, it doesn't matter. But one day I'll have my baby.