Maternity Fashion And Swimwear

Pregnancy is often though by women to be a time when they can ditch the diet and pig out, however nutritionists advise that it is really a time to take care over what you eat to ensure your baby is getting all the nutrients it needs.

How well you eat and how you care for yourself makes a big difference in the quality of nutrition which your baby recieves. Putting some effort into your eating plan during pregnancy will benefit your own health and the long-term health of your future baby.

Pregnancy is not necessarily nine months of eating for two, as in reality pregnant women you are well nourished to begin with do not have to eat too many more calories than they normally do. Even in the later stages if pregnancy when your babies growth is at its fastest, you only need to eat about an extra 300 calories a day.

300 calories can be found in an extra snack a day, such as egg on toast, or slightly larger meal portions. The most important aspect of nutrition during pregnancy is to ensure the quality of the food you eat is at its highest.

So what foods can you eat during pregnancy?

For Protein you should eat dairy products, milk, nuts and meats such as chicken and red meat. Protein is important as pregnant women need an additional 25g of protein a day than normal. Folic acid can be found in orange juice, fortified foods and spinach. Meat and dark leafy green vegetables will provide Iron.

Zinc is found in baked beans and nuts. Yogurt and cheese will supply essential Calcium. Choose low-fat cheeses and milk as they contain just as much protein and calcium as higher-fat products. Vitamin C is obtained from strawberries and tomatoes and Vitamin A is found in eggs and sweet potatoes.

Try and eat a variety of fruit and vegetables to ensure you benefit from all the vitamins, minerals, fibre and water they provide.

Breads and Grains provide essential fibre so go for wholegrain varieties of breads and pasta instead of white flour products.

Healthy Fats found in fish, nuts, legumes and seeds are an important part of your pregnancy diet as they contain essential fatty acids such as omega-3, which are important for the growth of the foetus.

A varied diet will ensure you are not lacking in important nutrients and you do not become bored with a monotonous eating regime.

Foods and Substances to avoid in Pregnancy

It is important to avoid substances which could be harmful to you or your baby during pregnancy. You should try and live a normal life and enjoy your pregnancy but watch out for certain foods and substances which may put you at risk.

Alcohol

Alcohol can affect your baby's development so if possible try and avoid drinking alcohol altogether. If this is not possible try and restrict alcohol consumption as much as possible.

Smoking

If you are pregnant and you smoke you are putting your baby at risk of lung defects and neurological damage.

Caffeine

Although it has not been proven that caffeine damages an unborn baby directly, there have been studies conducted which suggest that excessive amounts of caffeine during pregnancy are associated with low birth weight and miscarriage.

Recreational Drugs

Drugs can pass directly from mother to the unborn baby, causing addiction in the foetus and heart problems.

Medications

If you are taking medication or prescription medicine when you are pregnant you should seek advice from your doctor and see whether it is safe to continue.

Artificial Sweeteners

Artificial sweeteners have raised concern for pregnant women in that they may harm a baby. If you consume artificial sweeteners take them in moderation and try and avoid products containing saccharin and herbal sweeteners.

Fish

Eating fish provides the body with important omega-3 fatty acids, however some fish contain mercury which can harm an unborn baby's nervous system.

Avoid eating shark, swordfish, king mackeral and tile fish when pregnant and limit your intake to no more that two servings of fish a week, one oily and one non-oily fish portion.

You should also see the Avoiding Infection in Pregnancy page for advice on infection precautions.