Enjoying A Healthy Lifestyle
There is no better time than pregnancy to continue to enjoy a pattern of healthy eating, reduced alcohol intake and gentle exercise.
Diet
A healthy diet during pregnancy ensures that mother and baby receive all the vitamins and minerals they need. A nutritious, well-balanced diet is varied and should include:
- cereals, bread, potatoes and pasta
- fruit and vegetables that supply vitamins and fibre
- meat, fish, eggs and pulses
- dairy foods, rich in calcium
- oily fish like salmon and trout
Foods high in sugar, salt or fat foods are unfortunately best in moderation. A well-balanced vegetarian diet can provide all that is needed, but vegans may need to take medical advice about vitamin and mineral supplements such as calcium, vitamin D and vitamin B12.
Smoking
Smoking while pregnant is not recommended. It has been proven to harm the developing baby. Growth and birth weight are likely to be affected. There is evidence to show that smoking during and after pregnancy may also increase the risk of cot death.
Folic Acid
Folic acid is found naturally in fresh dark green vegetables including broccoli, peas, green beans and spinach. Many breakfast cereals and some breads are fortified with folic acid.
Folic acid is the only vitamin supplement that is recommended for women who are otherwise eating a balanced diet. Folic acid is needed for the development of healthy red blood cells, and taking enough of it decreases the chance of a baby being born with brain or spinal chord defects.
Folic acid should ideally start to be taken three months before trying to conceive and should be continued for at least the first 12 weeks. 400 micrograms is the recommended daily dose, and is double the recommended dietary intake of 200mcg.
Alcohol
It is known that women who drink heavily risk harming their baby’s health Women who are pregnant should avoid getting drunk and binge drinking. Drinking one or two units, once or twice a week, is not thought to be harmful, but there is no proven "safe" amount.
Exercise
Moderate exercise is beneficial, especially if your body is already used to it. It is not wise to start a new or intensive exercise programme, but gentle exercise can be built up. Saunas and hot tubs should be avoided. Walking, swimming or special "aquanatal" classes are all excellent ways to remain healthy.
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