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Healthy eating during pregnancy
Eating a balanced diet during pregnancy is important for the health of you and your baby. However, this does not mean ‘eating for two’. Your pregnant body is even more efficient at making use of the energy you get from the food you eat, and you need no extra calories until the seventh month of your pregnancy. From then until you give birth, you only need an extra 200 calories a day.
Eating little, often and healthily is a good rule to follow, and this will also help if you are experiencing pregnancy sickness or heartburn.
Do eat:
- At least five portions of fruit and vegetables daily
- Protein foods, such as fish, poultry, eggs, soya and pulses
- Plenty of carbohydrates (bread, rice, pasta, potatoes, cereals)
- Milk and other dairy products (low fat, if possible) for calcium
- Green leafy vegetables, meat and pulses for iron
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Don’t eat:
- Soft cheese with a mouldy rind, such as Brie and Camembert, blue cheese, or any kind of pate, including vegetable pate (as these can contain the dangerous bacteria listeria)
- More than two portions of oily fish (e.g. fresh tuna, sardines, mackerel, trout) a week (these contain high levels of mercury, which can damage your baby’s developing nervous system)
- Marlin, shark or swordfish, or more than four cans of tuna per week (these also contain high levels of mercury)
- Liver or liver products, e.g. pate or sausage (these contain large amounts of Vitamin A, which can be harmful to your unborn baby)
- Raw shellfish, to avoid the risk of food poisoning
Alcohol
Alcohol passes into the bloodstream of your unborn baby through the placenta and too much alcohol can seriously harm him. Try to avoid drinking alcohol if you are pregnant or trying to become pregnant. Drinking can affect your ability to conceive. If you must drink while pregnant, NHS advice is to have no more than one or two units once or twice a week.
Caffeine
High caffeine intake can result in a low birth weight baby, or even miscarriage. NHS guidance is to have no more than 200 mg a day. Remember that chocolate, cola and energy drinks contain caffeine, as well as tea and coffee. A can of cola contains roughly 40mg of caffeine, and a 50g bar of dark chocolate around 50mg. Milk chocolate contains about half as much caffeine as dark chocolate.