Pregnancy Yes-Yeses – part II

As promised we bring you the second part of foods that are good for pregnant women

Hero No.4: Vitamin D

Vitamin D is an important part of our normal diet, it has the important properties of increasing calcium absorption and thereby encouraging healthy bone growth. It has also been shown to help in preventing certain cancers, heart disease, diabetes, and arthritis. In food, Vitamin D is mostly found in cod liver oil, salmon, mackerel and tuna. Ordinarily, this would be great, as they also contain omega-3 fatty acids which are great for the heart unfortunately for pregnant women, these foods may also contain Vitamin A, which, taken in excess, can harm the health of the baby (check the labels!) So the alternatives to consider are foods, such as breakfast cereals, juices, and dairy products: milk, some yogurts and cheese. Still, with their lower Vitamin D content, it is strongly advised that you take supplements containing 10mg of vitamin D every day. But better yet, get Vitamin D from its most plentiful source, sunlight.

A few minutes exposure to the sun every day will boost vitamin D in your body, leaving you feeling healthier and even happier. Get out there!

Hero No.5: Fibre to ease the way

Constipation is a constant complaint during pregnancy, but taking in plenty of fibre will definitely get rid of the problem. Whole grain breads and cereals, dried beans and lentils, fruits and vegetables are great and tasty sources of fibre.

Hero No.6: Keep yourself hydrated with plenty of fluids

Be sure to drink plenty of fluids during pregnancy -if you are not used to consuming water regularly, try to make it a habit. Consuming at least eight glasses of liquid daily will avert or alleviate constipation. Water, milk, juice, broth or soups can all provide the fluids you need, so indulgence aplenty! Do not however indulge too much on soda and other sugary drinks; their nutritional value is practically nil. and they will only serve to keep you thirsty and help you gain weight with all the calories they contain. Even those diet drinks with artificial sweeteners are not recommended during pregnancy.

The No-nos

It is important to know the foods that you should avoid when you are pregnant, in order to keep your baby safe.

Soft Cheeses

Soft cheeses with white rind, like Camembert. Brie and blue cheese are made with mould. And they may contain listeria, a type of bacteria that is harmful to the foetus.

Raw eggs

Try not to eat raw eggs, and foods containing raw or partially-cooked eggs. You should only eat eggs that are cooked enough for both the white and yolk to be solid. This is to avoid the risk of salmonella, which causes food poisoning. Although Mayonnaise is usually made with raw egg, you can easily find a type that uses pasteurized egg. which is acceptable.

Raw meat

Do be wary of meat that has not been well cooked, especially with regard to products made from minced meat, such as sausages, hot dogs and burgers. Again, because of the risk of bacteria, make sure that the meat you eat is hot all the way through and no pink meat is left. When handling meat yourself, be careful that you wash your hands afterwards, and that you keep it from foods that are ready to eat.

Liver products and supplements containing Vitamin A

Make sure you do not have too much vitamin A. This means you should avoid foods with strong Vitamin A content, such as liver and liver products. Also avoid taking supplements containing vitamin A or fish liver oils. Although some Vitamin A is healthy, too much may create a build up and harm the foetus.

Raw fish and some types of fish

Shark, swordfish and marlin. You should also limit the amount of tuna you eat to no more than four medium-size cans of tuna a week (170g per can). This is because of the levels of mercury in these fish. At high levels, mercury can harm a baby’s developing nervous system. Do also be careful to restrict to two portions a week, the amount of oily fish you eat (fresh tuna, mackerel, sardines and trout.) But do remember that eating fish is good for your health and the development of your baby. Therefore, you should still aim to eat at least two portions of fish a week, including one portion of oily fish. Do not eat any raw fish, especially shellfish (oysters, clams).

Raw vegetables

Especially when not made at home under peak hygiene.

Alcohol and caffeine

When you are pregnant, it is best to stop drinking alcohol altogether.

You should limit the amount of caffeine you have each day to no more than 300mg, but you do not need to cut it out completely. Caffeine occurs naturally in a range of foods, such as coffee, tea and chocolate, and is also added to some soft drinks and ‘energy’ drinks. High levels of caffeine can result in babies having a low birth weight, or even miscarriage.

Each of these contains roughly 300mg of caffeine:

•  3 mugs of instant coffee (100mg each)
• 4 cups of instant coffee (75mg each)
• 3 cups of brewed coffee 100mg each)
• 6 cups of tea (50mg each)
• 8 cans of cola (up to 40mg each)
• 4 cans of ‘energy’ drink (up to 80mg each)
• 8 (50g) bars of plain chocolate (up to 50mg each).

So if you snack on a bar of plain chocolate and drink 3 cups of tea, have a can of Coke and a cup of instant coffee in one day, you will have reached your 300mg limit.

*Remember that caffeine is also found in certain cold and flu remedies; always check with your GP or another health professional before taking any of these.

END: PG 16/47-48