A Healthy Diet for a Healthy Pregnancy

Pregnancy is an exciting time, filled with many new discoveries and changes. You learn something new every day. The interesting thing is that each pregnancy is different. I have carried three pregnancies to term and the second and third felt like I had never been pregnant before! However, pregnancy and childbirth place great demands on your stamina and health. So it is important to keep yourself fit and healthy right up to and after the birth of your baby. This series of frequently asked questions aims on giving you the knowledge, motivation and confidence to maintain a healthy pregnancy.

What should I be eating now that I am pregnant?
You do not need a special diet because you are pregnant, but you need to eat healthily as your body has to do extra work during pregnancy. Studies have proved beyond doubt that what you eat can have far reaching effects on you baby’s health, immediately and in the long term. You should therefore make sure you have a well-balanced varied diet and that you eat regularly and often. In the last three months of your pregnancy, aim to increase your daily caloric intake by about 200 calories; the equivalent of a banana and a glass of milk.

What exactly is a balanced diet?
For health, you should eat on a daily basis sufficient protein, starch, fats, vitamins and minerals, as well as fibre, to ensure a balanced diet. When eaten in the right proportions, these foods promote health and vitality by providing energy, boosting our immunity and repairing our worn out tissues. In a nutshell, you should reduce your intake of fat and sugar to a minimum. These contain empty calories, which have very little nutritional value, but can cause weight gain. Include two servings of protein and two to four servings of dairy products every day. These are bodybuilding and are essential for the proper growth of your baby. Dairy products also contain calcium which is essential for proper development of the baby’s bones. Remember that dairy products contain saturated fats and are high in cholesterol. Avoid products like cream and butter. Go for low fat cheese and milk. Fruits and vegetables are essential because they provide vitamins and minerals. They also provide fibre and reduce constipation, which can be troublesome in pregnancy.

Aim at having four to five servings of fruit and vegetables daily. Starch based carbohydrates are a source of slow release energy, fibre, protein and B vitamins. You need more of these when pregnant or breast-feeding and you should have four to six servings per day.

Why should I increase my intake of fluid?
As your pregnancy progresses, there is a physiological increase in blood volume. Also, there is a dramatic increase in kidney function and output. You therefore need to increase your fluid intake accordingly. You should aim at taking in three to five litres of fluid every day. Drink more water and fresh juice. Avoid the fizzy drinks which are high in sugar. Regarding alcohol, it is difficult to give a safe limit because its effect varies from woman to woman. It is certain however, that high levels of alcohol in the blood lead to mental and physical problems in your child, which we do not want to happen. To be absolutely safe, avoid alcohol during pregnancy.

Are snacks and junk food bad during pregnancy?
Snacking in itself is not a bad thing. It keeps your sugar levels up and thus you avoid feeling faint from going without food for hours. Because of your high metabolic needs, the blood sugar gets depleted rapidly. This could explain why you feel the urge to eat often. However, you should try and snack on healthy foods which will release energy slowly. These include fresh fruit, nuts, raisins, unsalted popcorn and raw vegetables. Other junk foods like potato chips, cookies, crisps and pastries may produce a fast energy high They are high in calories, fat, sugar and salt and contain very few of the nutrients that your baby needs. They may also contain artificial colouring and additives that could be harmful to your baby. Sometimes you feel a craving for junk food. I had serious cravings for popcorn and chips, as well as deep fried chicken dripping in oil. The occasional snack in small proportions will satisfy your cravings without harming your baby but you should take care not to over do it.

How much weight should I gain?
Your weight should not be of concern unless you are underweight or seriously overweight. What is more important is the growth rate of the baby. His growth does not depend on your weight or how much you eat, but on the efficiency of the placenta and the quality of your food, which supplies the appropriate nutrients. It is suggested that a weight gain of 10 to 12kgs during your entire pregnancy is ideal. You will feel happier if you gain the weight steadily as the pregnancy progresses.

Can I stay on a diet during my pregnancy?
It is not a good idea to be on a diet while pregnant because it is very easy to deny your baby essential calories and nutrients. You will also need plenty of energy to cope with the extra physical demands of pregnancy and delivery. It is natural to gain weight in pregnancy and you should not be alarmed. Unless of course it is too much or too rapid, which could be a sign of an underlying disorder. If you eat sensibly and avoid foods with empty calories, you should lose the weight you gain easily after delivery.

How much can I smoke while I am pregnant?
Smoking is a definite no in pregnancy. Smoking, whether active or passive, reduces the amount of oxygen and nutrients passing through the placenta. If you or your spouse smoke, your baby s likely to have low birth weight, low intelligence and be vulnerable to falling II in the first months of life. The risk of bleeding, miscarriage or premature birth also increases. So as to give your baby a fighting chance in life, it is a matter of justice not to expose your child to cigarette smoke while you are pregnant. If you already smoke, try and stop before you get pregnant. It is the healthiest thing you can do for you and your unborn baby. Some people find cigarette smoke nauseating in early pregnancy and this helps them stop. For others, will power and determination are required. Look for support from your spouse or your doctor. Do not use nicotine patches in pregnancy to help you stop smoking.

END: PG24/38-39