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If you are pregnant, it is more important than ever to have a healthy diet, good for you and your developing baby. You do not need to drastically change what you eat, but there are some important things to think about.
Here we provide key facts about what should and should not eat for a healthy pregnancy.
There is no special diet that you need to eat when you are pregnant. The most important thing is to follow a healthy diet that provides sufficient energy and nutrients for your baby to grow and develop. The basic principles of a healthy diet is the same for everyone and includes the following.
certain nutrients, such as iron and calcium, which is essential for your baby grows. If you are already eating a healthy diet, you do not need to make any changes. This is because during pregnancy your body adapts to absorb more nutrients from your food. But it's a good idea to make sure you include enough of the right foods in your diet.
certain food products can also be fortified with calcium or iron. This means that it is added during the manufacturing process. Examples include dairy-free alternative products such as soy milk, and breakfast cereals. It will say on the label if the nutrients have been added.
It is recommended that you take folic acid and vitamin D supplements while you are pregnant. You need more of this vitamin during pregnancy, and it is difficult to get enough from other sources. You must be careful to not take vitamin supplements containing vitamin A (retinol) while you are pregnant. It includes a multivitamin containing vitamin A. The large amounts of vitamin A can be harmful to an unborn baby.
If you are pregnant and under age 18, or on certain benefits, you may qualify for the government's Healthy Start scheme. This entitles you to free vitamin supplements. See 'other useful sites' for more information.
It is recommended you take folic acid supplements during early pregnancy to reduce the risk of your baby is born with neural tube defects. This is a serious types of birth defects that can affect your baby's nervous system. An example is spina bifida.
You should take 400 micrograms (mcg) folic acid supplement every day from when you start trying to conceive until you are 12 weeks pregnant. If you do not take folic acid before, start as soon as you know you are pregnant. You may need to take more than this if there is a high risk you run a pregnancy affected by a neural tube defect. This is possible if you have a family history of neural tube defects, or if you have diabetes. You may also need to take a higher dose of folic acid if you are taking medication for epilepsy. Talk with your doctor to find out more.
As well as taking folic acid supplements, may help to eat a lot of foods that contain folate (the natural form of folic acid). Foods rich in folate include green vegetables, orange juice, and breads and cereals that have been fortified with folic acid (it is added during manufacturing).
Vitamin D is important for bone health and your baby will need either a supply it to grow and develop. Your skin produces vitamin D when it is exposed to the sun, but the sun is only strong enough in the summer in England. You can also get some vitamin D from some foods, such as oily fish and eggs, but it's hard to get enough of these resources.
If you are pregnant, you are at a higher risk of not getting enough vitamin D. It is recommended that you take 10 micrograms (mcg) vitamin D supplement every day while you are pregnant or breastfeeding, to ensure you get enough.
Iron is important during pregnancy because your body needs it to make sure your baby grows have sufficient blood supply. Most women get enough iron from their diet during pregnancy, so it does not need to take iron supplements. It is thought that during pregnancy, the better your body to absorb more iron from your food.
Some women find that their iron levels do become low during pregnancy. If this happens, the doctor or midwife may recommend that you take iron supplements.
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There are certain foods that are not safe to eat when you're pregnant, and people that you should limit your intake. In the table below we list of foods you should not eat when you're pregnant -. And whether there are alternatives that are safe
raw or partially cooked (runny) eggs that do not bear the mark of British Lion, and foods that may contain eggs (including eggs of non-poultry and eggs from outside the UK) can be infected with Salmonella. This can cause premature labor or miscarriage.
This is fine to eat raw or undercooked eggs if they bear the mark of British Lion. Suggestions updated in 2017, because the risk is now considered a very low Salmonella in eggs produced under this scheme.
If you're not sure if the eggs have British Lion mark or those from outside the UK, it's best to cook them thoroughly.
Mold-ripened soft cheeses, such as Camembert, Brie and blue cheese soft may contain harmful bacteria called Listeria. Although rare, Listeria infection can cause miscarriage or stillbirth, or serious illness in your baby.
You can eat different types of cheeses including hard cheeses (eg, cheddar and stilton) and processed cheese (eg, mozzarella, cottage cheese and cream cheese).
Avoid raw or undercooked meat, including poultry, sausages and burgers; and cured raw meat such as parma ham (proscuitto) and salami. cooked meat can be a source of salmonella and toxoplasmosis, which can have harmful effects on your baby's development. Make sure all meat is cooked thoroughly, and avoid raw meat such as parma ham.
Pâté (including vegetables) may also contain listeria. It's best not to eat pate while you are pregnant.
This contains vitamin A, which may be harmful to your baby. Do not eat liver or foods that contain at all when you are pregnant.
Exposure to lead can harm your baby's developing brain and nervous system. Eating a game that has been shot with lead can expose you to a dangerous level. Reduce or avoid, the type of meat. big game as sold in supermarkets in general has been farmed, and so it will not have or have very low levels of lead.
This may contain mercury. High levels of mercury can harm your baby's nervous system. Eat other types of fish such as this is generally good for you and your baby; although looking at the suggestions in oily fish below.
Limit your intake of some oily fish, such as fresh tuna, salmon, mackerel and sardines, and non-oily fish such as sea bass, bream, halibut and crab. These fish can contain low levels of pollutants, which can be dangerous if they build up in your body over time. Do not eat more than two portions of oily fish a week.
This may contain harmful bacteria, such as Salmonella, which can give you food poisoning. Cook shellfish thoroughly. Or, you might want to avoid at all to be on the safe side.
If raw or undercooked, it may contain Listeria. Make sure you thoroughly cook the food prepared.
This can be a source of toxoplasmosis. Wash all salad, fruits and vegetables thoroughly.
Drinking alcohol during pregnancy can have a variety of harmful effects, known as fetal alcohol syndrome. The current advice is not to drink alcohol at all if you are pregnant. If you drink alcohol before finding out you're pregnant, your baby's risk to be affected tend to be low, but avoid drinking more.
Limit your intake of tea, coffee, cola and energy drinks containing caffeine. High levels of caffeine can cause your baby to have a low birth weight and increased risk of miscarriage. No more than the following amounts to each day. Two cups of instant coffee or tea, or a cup of brewed or filter coffee or five cans of cola, or two energy drinks. Try decaffeinated tea and coffee or other alternatives.
Although you may feel more hungry than usual when you're pregnant, do not need to 'eat for two'.
You don 't have the extra energy needs during the first six months of pregnancy. Only when you reach the last three months you may need extra energy - about 200 extra calories per day. It's still not a lot - it's roughly the same as two slices of bread.
If you put on too much weight, may increase the risk of complications during pregnancy, such as diabetes and high blood pressure. It can also increase the risk of health problems for your baby.
There are no guidelines in the UK for how much weight you have to wear when you're pregnant - it varies a lot among women. But most women tend to use between about 10 and 12.5kg (one-half to 2 stones). Most of this weight is because your baby grows, not weight you put on through the meal.
If you're overweight, do not try to lose weight when you're pregnant - it can be dangerous for you and your baby. Instead it is suggested that you try to get down to a healthy weight before trying for a baby, or after you have your baby.
Being a vegetarian or vegan will not cause problems when you're pregnant -. As long as you eat a healthy balanced diet
Meat, fish and dairy products are good sources of certain nutrients. If you do not include this food, you just need to make sure you get these nutrients elsewhere. For example, you can get your protein lost in the meat of egg, soy, nuts, beans and pulses. Tofu and Quorn is also a good source of protein. Because you're not going to get iron from meat, eat lots of green leafy vegetables like watercress, and legumes such as peas and lentils. nuts andAnother source of good seed of iron.
If you're a vegan and do not eat foods from animal sources, you need to make sure you get enough calcium and vitamin B12. Bread, cereals and dairy-free alternatives are often enriched with nutrients, so check food labels before you buy.
If you're vegan, doctor or midwife may recommend that you see a nutritionist to assess your diet. This is to check whether you need to take supplements.
There are several common problems in pregnancy that can affect your normal diet. Here are three of the most common, and tips for dealing with them.
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A healthy balanced diet is important for your physical and mental wellbeing. Download our healthy eating quiz to find out how much you know about nutrition.
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Reviewed by Pippa Coulter, Freelance Editor Health, Bupa Health Content Team, December 2017 Expert reviewer Mr Paul McArdle, Registered Dietitian the next review due in December 2020
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