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!
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.
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.
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.
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.
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.
Stop drinking alcohol if you're planning to get pregnant.
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.
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.
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.
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.
A well-balanced diet will supply all the energy and nutrients needed by you and your growing baby.
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.
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.
Eat little and often.
Avoid fatty and spicy foods.
Drink plenty of water.
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.