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Your health in pregnancy VITAMIN SUPPLEMENTS It’s best to get the vitamins and minerals you need from the food you eat. Some people, like those on a restricted diet, need extra, especially vitamin D. Ask your doctor whether you should take vitamin supplements. Don’t take extra vitamin A supplements without advice as too much could harm your baby. FOLIC ACID This vitamin is special (see this page). You need to take a 400 microgram (0.4 milligram) tablet every day from the time you start trying to conceive. Continue taking the supplement right up until you’re 12 weeks pregnant. Even if you didn’t take folic acid before conceiving, it’s worth starting as soon as you find out that you’re pregnant, and you should still continue until you’re 12 weeks pregnant. If you have had a baby with spina bifida before, are taking medication for epilepsy, are diabetic or have coeliac disease, you will need to take a bigger dose of folic acid. Speak to your doctor about this. 10 Foods carrying this mark have added folic acid. VITAMINS AND MINERALS • Green, leafy vegetables, lean meat, dried fruit and nuts (see page 12 on peanuts) contain iron. If you are short of iron, you’re likely to get very tired and may suffer from anaemia. • Citrus fruit, tomatoes, broccoli, blackcurrants and potatoes are good sources of vitamin C, which you need to help you to absorb iron. • Dairy products, fish with edible bones like sardines, bread, nuts (see page 12) and green vegetables are rich in calcium, which is vital for making bones and teeth. • Margarine, oily fish (like sardines) and taramasalata contain vitamin D to keep your bones healthy and to provide your baby with vitamin D to last during the first few months of life. The best source of vitamin D is summer sunlight, but make sure that you wear a high protection sunblock when you are in the sunlight, and never burn. If you have dark skin, or always cover your skin, you may be particularly at risk of vitamin D deficiency. Ask your doctor if you need to take a vitamin D supplement. • You need extra folic acid from the time you start trying to conceive until the 12th week of pregnancy. This can help prevent birth defects, which are known as neural tube defects, such as spina bifida. You can get folic acid from green, leafy vegetables, but don’t overcook them as this destroys the vitamin. Some breakfast cereals and breads have had folic acid added to them, so look at the label. Regardless of what you eat, always take a 400 microgram (0.4 milligram) folic acid tablet every day. These are available from pharmacies and supermarkets or your GP may be able to prescribe them for you. Ask your GP or pharmacist for advice if you are unsure. WELFARE FOOD SCHEME Pregnant and breastfeeding mothers whose families receive Income Support, income-based Jobseeker’s Allowance or Pension Credit guarantee credit are entitled to receive: • four litres or seven pints of cow’s milk free per week • free supplements of vitamins A, C and D if required. Supplements are also available at low cost to all mothers at maternity and child health clinics. For further information see the leaflet Welfare Food Scheme Free Milk and Vitamins (WMVG1) available from your Jobcentre Plus/Social Security Office (Jobs & Benefits office).
Your health in pregnancy VEGETARIAN, VEGAN AND SPECIAL DIETS Providing a vegetarian diet is varied and balanced, it will provide adequate nutrients for you and your baby during pregnancy. However, iron and vitamin B12 can be hard to obtain from a vegetarian diet. Talk to your doctor or midwife about ways to increase intakes of these important nutrients. If you are vegan (i.e. you cut out all animal products from your diet), or you follow another type of restricted diet, such as gluten free, because of food intolerance (e.g. coeliac disease) or for religious reasons, talk to your doctor or midwife. Ask to be referred to a dietitian for advice on how to eat healthily during pregnancy. HEALTHY SNACKS • Sandwiches or pitta bread filled with grated cheese, lean ham, mashed tuna, salmon or sardines and salad • Salad vegetables washed thoroughly • Low-fat yoghurt and fromage frais • Hummus and bread or vegetable sticks • Ready-to-eat apricots, figs or prunes • Vegetable and bean soups • Unsweetened breakfast cereals or porridge and milk • Milky drinks or unsweetened fruit juices • Fresh fruit • Baked beans on toast or baked potato TAKE CARE WITH SOME FOODS Besides eating a wide variety of foods, t<strong>here</strong> are certain precautions you should take in order to safeguard your baby’s well-being as well as your own. • Cook all meat and poultry thoroughly so that t<strong>here</strong> is no trace of pink or blood and wash all surfaces and utensils after preparing raw meat. This will help to avoid infection with Toxoplasma, which may cause toxoplasmosis and can harm your baby (see page 18). • Wash fruit, vegetables and salads to remove all traces of soil which may contain Toxoplasma. • Make sure eggs are thoroughly cooked until the whites and yolks are solid, to prevent the risk of Salmonella food poisoning, and avoid foods containing raw and undercooked eggs like home-made mayonnaise, ice-cream, cheesecake or mousse. PREGNANCY AND WEIGHT Most women gain between 10 and 12.5 kg (22–28 lbs). Weight gain varies a great deal and depends on your weight before pregnancy. If you’re concerned, talk to your midwife or GP. They may have special advice for you if you weigh more than 100 kg or less than 50 kg. 11
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 and 10: Introduction Every parent is differ
Page 11: Your health in pregnancy • Eat pl
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
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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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