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1 Your health in pregnancy This chapter describes some of the things you should think about to make sure you and your baby stay healthy during pregnancy. W HAT SHOULD YOU EAT? A healthy diet is an important part of a healthy lifestyle at any time, but particularly if you are pregnant or are planning a pregnancy. Eating healthily during pregnancy will help your baby develop and grow and will help keep you fit and well. You don’t need to go on a special diet, but make sure that you eat a variety of different foods every day in order to get the right balance of nutrients that you and your baby need. You should also avoid certain foods to be on the safe side. There’s no need to ‘eat for two’ when you are pregnant. It’s the quality not the quantity that’s important. With a few exceptions you can continue to eat all the foods you enjoy (see Take care with some foods, page 11). Eating healthily often means just changing the amounts of different foods that you eat rather than cutting out all your favourites. The Balance of Good Health illustrates the mixture of different foods you need in your diet and the proportions you should eat them in. This is illustrated below. THE BALANCE OF GOOD HEALTH Fruit and vegetables Try to eat at least five servings a day. This can include a glass of pure fruit juice. This food group includes fresh, frozen and canned fruit and vegetables, salads, dried fruit, fruit juices. Bread, other cereals and potatoes Make these the main part of every meal, eat wholegrain varieties when you can. This food group includes bread, potatoes, breakfast cereals, pasta, rice, oats, noodles, maize, millet, yams, cornmeal, sweet potatoes. Meat, fish and alternatives 8 Eat one or two servings a day. Choose lean meat, remove the skin from poultry and cook using the minimum of fat. Try to eat oily fish once or twice a week. This food group includes meat (except liver), fish, poultry, eggs, beans, pulses, nuts (except peanuts). Foods containing fat, foods containing sugar Limit the amount you eat. This food group includes all spreading fats, oils, salad dressings, cream, chocolate, crisps, biscuits, pastries, ice-cream, cake, puddings, fizzy drinks. Milk and dairy foods Try to eat several servings a day, using low-fat varieties whenever you can. This food group includes milk, yoghurt, fromage frais.
Your health in pregnancy • Eat plenty of fruit and vegetables as these provide the vitamins and minerals, as well as fibre which helps digestion and prevents constipation. Eat them lightly cooked in a little water or raw to get the most out of them. Frozen, tinned and dried fruit and vegetables are good too. Aim for at least five portions a day. • Starchy foods like bread, potatoes, rice, pasta, chapatis, yams and breakfast cereals are an important part of any diet and should, with vegetables, form the main part of any meal. They are satisfying, without containing too many calories, and are an important source of vitamins and fibre. Try eating wholemeal bread and wholegrain cereals when you can. • Lean meat, fish, poultry, eggs, cheese, beans and pulses are all good sources of nutrients. Eat some every day. • Dairy foods like milk, cheese and yoghurt are important as they contain calcium and other nutrients needed for your baby’s development. Choose low-fat varieties wherever possible. You can get four litres or seven pints of cow’s milk free per week if you receive Income Support or income-based Jobseeker’s Allowance (see page 132). • Try to cut down on sugar and sugary foods like sweets, biscuits and cakes and sugary drinks like cola. Sugar contains calories without providing any other nutrients the body needs. It also adds to the risk of tooth decay. • Cut down on fat and fatty foods as well. Most of us eat far more fat than we need. Fat is very high in calories and too much can cause excess weight gain and increase the risk of heart disease, and it can contribute to being overweight. Avoid fried foods, trim the fat off meat, use spreads sparingly and go easy on foods like pastry, chocolate and chips which contain a lot of fat. Choose low-fat varieties of dairy products, e.g. semi-skimmed or skimmed milk, low-fat yoghurt and half-fat hard cheese. Have drinks which contain caffeine – coffee, tea and colas – in moderation, as there may be a slight risk that too much caffeine will affect your baby’s birth weight. Try decaffeinated tea and coffee, fruit juice or mineral water. 9
Page 1 and 2: Pre the nancy gbook Your complete g
Page 3 and 4: Pre the nancy gbook Your complete g
Page 5 and 6: 11 LABOUR AND BIRTH Getting ready f
Page 7 and 8: Your pregnancy at a glance 16-20 we
Page 9: Introduction Every parent is differ
Page 13 and 14: Your health in pregnancy VEGETARIAN
Page 15 and 16: Your health in pregnancy S MOKING W
Page 17 and 18: Your health in pregnancy P HYSICAL
Page 19 and 20: Your health in pregnancy Foot exerc
Page 21 and 22: Your health in pregnancy PARVOVIRUS
Page 23 and 24: 2 Conception To understand about co
Page 25 and 26: Conception T HE WOMAN’ S MONTHLY
Page 27 and 28: Conception T HE BEST TIME TO GET PR
Page 29 and 30: Conception K NOWING THAT YOU’ RE
Page 31 and 32: How the baby develops WEEKS 4-5 Wee
Page 33 and 34: How the baby develops WEEKS 15-22 T
Page 35 and 36: 4 Deciding where to have your baby
Page 37 and 38: Deciding where to have your baby HO
Page 39 and 40: Deciding where to have your baby B
Page 41 and 42: 5 Feelings and relationships From t
Page 43 and 44: Feelings and relationships WORRYING
Page 45 and 46: Feelings and relationships FAMILIES
Page 47 and 48: Feelings and relationships C OPING
Page 49 and 50: 6 Mainly for men Some pregnancies h
Page 51 and 52: Mainly for men PRACTICAL SUPPORT Yo
Page 53 and 54: 7 Antenatal care and antenatal clas
Page 55 and 56: Antenatal care and antenatal classe
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Antenatal care and antenatal classe
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The feeding question B REASTFEEDING
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The feeding question You can get he
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The feeding question HOW OFTEN AND
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The feeding question B OTTLE FEEDIN
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The feeding question The teat As yo
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9 Problems Your body has a great de
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Problems FEELING HOT IN PREGNANCY D
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Problems can empty it properly. The
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Problems VAGINAL DISCHARGE Almost a
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10 What you need for the baby This
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What you need for the baby O UT AND
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11 Labour and birth This chapter de
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Labour and birth PAIN RELIEF IN LAB
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Labour and birth • your contracti
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Labour and birth AT THE HOSPITAL Go
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Labour and birth • The heartbeat
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Labour and birth You can have your
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Labour and birth treatment takes ab
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Labour and birth A vaginal breech d
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When pregnancy goes wrong been due.
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13 The first days with your new bab
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The first days with your new baby c
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The first days with your new baby v
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Babies who need special care I NCUB
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The early weeks: you L OOKING AFTER
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The early weeks: you T HE ‘ BABY
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16 The early weeks: your baby The b
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The early weeks: your baby baby can
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The early weeks: your baby CHANGING
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The early weeks: your baby WASHING
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The early weeks: your baby W HERE T
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Thinking about the next baby? conta
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Rights and benefits How much is it?
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Rights and benefits £500 SURE STAR
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Rights and benefits You must have n
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Rights and benefits Your contractua
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Rights and benefits conditions will
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Rights and benefits What happens wh
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USEFUL ORGANISATIONS Some of these
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Daycare Trust 21 St George’s Road
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Blooming Awful 29 Windermere Avenue
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The Pregnancy Book “It contains e
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