Healthy eating in pregnancy

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The nine months of a pregnancy can seem a daunting experience; changes
in body shape, mood swings and general day-to-day activities all amount to an
intense and sometimes testing time. Snacking away on whatever takes your fancy
may seem a great idea, but eating healthily during this time can be one of the
most beneficial things you can do to help you and your unborn to stay fit,
healthy and happy.

"Pregnancy is one of the most nutritionally demanding periods of a woman's life"
says Susan Borra from the International Food Information Council. "An adequate
supply of nutrients, including protein, calcium, vitamin D, iron, and folic acid
is essential to support tremendous foetal growth and organ development. Pregnant
women need to choose nutrient-dense foods to assure an adequate nutrient intake
without overdoing on calories."

To ensure a healthy diet for mother and child, it is recommended that pregnant
women stick to diet rich in protein, fibre, calcium and iron. In general it is
recommended that you intake at least five portions of fruit or vegetables a day,
this being even more important to follow whilst pregnant to ensure fibre levels
are kept high. To maintain high calcium levels, diets should be rich in dairy
products such as milk, cheese and yoghurts; this combined with lean red meat and
chicken along with a high intake of foods such as rice and pasta which have a
high starch content, will ensure the best possible diet for mother and child.

Fish is another important source of nutrients however whilst pregnant it is best
to stay clear of eating marlin, shark or swordfish and to limit the amount of
tuna you intake to no more than 2 steaks a week. Tuna has been shown to include
high levels of methylmercury, which could affect the nervous system of unborn
children so it is best to keep a relatively low intake of this particular fish
whilst pregnant.

Two major concerns regarding nutrition during pregnancy centre around the lack
of both folic acid and iron in women's diets.

Folic acid is the synthetic form of the nutrient 'folate' which is regularly
used in vitamin supplements. Folate can be found in foods such as leafy
dark-green vegetables, legumes, citrus fruits and juices. To ensure a high
intake of folic acid, a vitamin known to reduce the risk of spina bifida, it is
recommended that pregnant women take 400 micrograms of a folic acid multivitamin
every day until they are 12 weeks pregnant.

To ensure a mother's iron levels are high, foods rich in vitamin C that help
your body absorb iron such as fruit, vegetables and juices are important to eat
on a regular basis; as well foods that will help your body maintain these iron
levels, such as pulses, red meat, bread and fortified breakfast cereals.

Try to avoid unpasteurised cheeses such as soft and blue veined varieties for
example Brie, Camembert Stilton and Danish Blue, as well as raw or lightly
cooked meat and liver. Soft boiled eggs and foods where raw eggs are used should
also be given a wide birth, including homemade mayonnaise.

Being pregnant shouldn't deprive you of the foods you enjoy but by sticking to a
diet dense in protein, fibre, calcium and iron, you can give your child the best
possible balance of nutrients whilst they are growing and developing. Keeping
you and your body healthy and happy during pregnancy gives your child the best
possible start to their life, leaving you both smiling on the inside and out.