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I am having a baby - what should I eat?
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You have found out that you are pregnant and are excited, pleased and slightly apprehensive especially if this is your first baby. You want to do everything possible to help your baby, enjoy the pregnancy and to ensure a safe delivery of a healthy baby. Pre-pregnancy planning You should take care of yourself in the time before pregnancy and afterwards by stopping smoking, lowering your alcohol intake and eating more folate-enriched foods. |
If you are fit this is excellent and will increase your chances of having a healthy baby. Before and during the time that you are carrying the baby it is important to eat a well balanced diet. Of course you will put on weight over the months that the baby is growing. This is dependent on your height and weight, how much exercise you take and your calorie intake during the nine months. It is reasonable to gain 25 to 35 pounds (on average) during your pregnancy although a newborn baby weighs only a fraction of this. Although it varies from woman to woman, this is how those pounds may add up:
- 7.5 pounds – weight of average baby
- 7 pounds - your body's extra stored protein, fat, and other nutrients
- 4 pounds - your extra blood
- 4 pounds - your other extra body fluids
- 2 pounds - breast enlargement
- 2 pounds - enlargement of your uterus
- 2 pounds - amniotic fluid surrounding your baby
- 1.5 pounds - the placenta
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A healthy diet includes proteins, carbohydrates, fats, vitamins, minerals, and plenty of water. Many mothers increase their vitamin and mineral intake during pregnancy but this depends on the individual. I have composed tables of health tips for pregnant mothers.
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What you eat and drink when you are pregnant provides the main source of nourishment for your baby. In fact, the link between what you consume and the health of your baby is much stronger than once thought.
You should provide the extra food through eating the nutrients your growing baby needs. Calcium helps make and keep bones and teeth strong and while you are pregnant you still need calcium for your body, plus extra calcium for your developing baby.
Foods you'll want to steer clear of include:
- soft, unpasteurised cheeses (often advertised as "fresh") such as feta, goat, Brie, Camembert, and blue cheese
- unpasteurised milk, juices, and apple cider
- raw eggs or foods containing raw eggs, including mousse and tiramisu
- raw or undercooked meats, fish or shellfish
- processed meats such as hot dogs and deli meats (these should be well-cooked).
Listeriosis
This is a form of food poisoning caused by the listeria bacteria. It is often found in certain types of refrigerated foods. Any prepared food which has been standing for any length of time is susceptible to this bacteria. It is generally safer during pregnancy to eat freshly prepared foods. |
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Vitamins
The best way to obtain your necessary vitamins is through the food that you eat. Everyone used to take iron supplements during pregnancy but generally this is no longer required. This however may be recommended by your doctor if your blood tests show that you are anaemic. |
During the first trimester it is also best to avoid Vitamin A as this is stored naturally in the mother’s body. Folate is a vitamin from the B group and it is very good for the development of the baby’s central nervous system.
Until the 12th week it is often suggested that you take a folate supplement. You cannot overdose on either Vitamin B or C.
Zinc enriched foods are in the first food table as they help to boost the immune system. As your baby’s main organs are formed during the first eight weeks of pregnancy these are beneficial.
Learning about pregnancy |
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