The festive food plan for mums-to-beThere's a tiny new baby developing inside you. Here's the good news - the chances are that he will be born healthy. Here's even better news - you have the chance to make those odds better still just by eating well. So, although the festivities may pose some diet-challenges nutritionist, Sian Porter, is here to help you with your festive food plan!
Your needs nowFolic acid take a supplement (400mcg per day) until the 12th week of pregnancy (ideally you've been taking these supplements before you became pregnant too) as it's essential for the wellbeing of your baby. This is the ideal season to stock up on lots of green veg so have a big helping of brussel sprouts, which are bursting with folate. Oranges also contain folic acid so it may be worth popping a few in your handbag - useful for party games too! Iron this plays an essential part in aiding the growth of your baby so include plenty of iron rich foods. The iron found in meat, poultry and fish is better absorbed by the body compared with iron from other sources such as cereals (many breakfast cereals are fortified with iron), pulses (such as baked beans), vegetables (such as dark green leafy vegetables), and dried fruit. It therefore makes sense to eat a variety of these foods in order to maximize your iron intake. Remember to stay clear of liver, which although high in iron is also high in vitamin A. Instead, make sure you help yourself to turkey especially the dark meat. Use left over turkey in sandwiches or on its own as snack. Vitamin C helps your body absorb iron so eating fruit and vegetables or a glass of fruit juice at mealtimes, instead of wine, would be ideal. Vitamin A You need some vitamin A but the amount of vitamin A in a varied balanced diet (without any liver or liver products or supplements) should be enough to keep you and baby happy and healthy. Avoid liver, liver products, fish liver oil supplements like cod liver oil, vitamin A supplements as too much vitamin A is potentially harmful to your baby. Calcium It is vital that you get enough calcium for both your and your baby, so this Christmas stock up on low fat cheese (see party plan notes), smoothies, almonds and,cabbage as these all have naturally high levels. Aim for 2-3 servings per day of the lower fat varieties of dairy food (a serving is 1/3-pint milk, 1 pot yoghurt and small matchbox size of cheese). These are lower in fat but still an excellent source of calcium. Vitamin D - your supply of this vitamin will normally come from
sun on the skin. However, in pregnancy this source may not be adequate
to meet your increased needs and hence ensure adequate absorption of calcium.
Since vitamin D is present in many foods that could propose a risk to
you during pregnancy, a supplement of 10 ug/day is recommended. This is
particularly important for women with least exposure to sunlight eg Asian,
African and Middle eastern origin and women living in Northern Britain,
because their babies have a higher risk of rickets in the UK. Sources of goodnessHealthy eating is for life and all life stages. Eating a varied diet is now more important than ever to help you baby grow and develop and give your baby a great start to life .Eat a variety of foods from the food groups below. To give you the nutrients you and your baby need and to keep you energy levels topped up, aim for regular meals and healthy snacks in between. Starchy Food There is always plenty of tasty starchy food around this time of year. Base meals on these starchy foods such as bread, potatoes, rice, chapattis, pasta, noodles, starchy root vegetables like yams, oats, crackers and breakfast cereals. Choose wholegrain varieties where possible for extra fibre. Have large amounts at each meal and choose these foods as snacks. Swap a mince pie for wholegrain crackers and low fat cheese for a calcium rich after dinner treat or snack. Carb-free diets mean that you may have avoided them in the past but starchy foods are vital for a healthy mum providing energy, fibre, vitamins and minerals. For healthy options (we didn't just mean extra helping of roasted potatoes!), choose honey roasted parsnips (also rich in vitamin C) and sweet potatoes with your Christmas dinner. Fruit and Vegetables Try to have at least five portions of fruit and/or vegetables a day. Choose from fresh, frozen, dried, or canned (in juice) and remember a glass of pure juice counts as a portion (but only one a day!). There are lots of different and seasonal fruit and vegetables to choose from so load up on beetroot, parsnips, carrots, swede, turnips, satsumas, cranberries. Keep an eye open for the winter soups, casseroles and side dishes that contain seasonal root vegetables (parsnip, leek, carrot,swede).These are a good way of getting vitamins (especially Vitamin C) and minerals as well as dietary fibre in one bowl. Remember to peel carrots. A simple vegetable soup or turkey broth that is brimming with goodness is a welcome change from the rich food and the times you think you may have overdone it with the chocolate. Figs and dates are also in season and are perfect to munch on, as they are an excellent source of fibre. Don't forget the cranberry sauce bursting with antioxidants and vitamins. Supermarkets are full of winter fruity treats that look delicious but remember that many of these are loaded with sugar and fat so read the label! Meat, fish and alternatives such as beans, peas, lentils and eggs At the Christmas buffet, get your protein and iron fix with turkey or any other lean meat. Try to have fish twice a week and make one of these meals oily fish such as, sardines, pilchards, mackerel, salmon and trout for heart health. Avoid swordfish, marlin and shark. Pulses like beans and lentils are cheap and healthy and can be added to meat dishes or for a meat-free meal. Make sure beans are prepared and cooked properly. Foods that contain fat and sugar It can be hard to stick to healthier foods during this period. As well as all of the parties and meals out, we can sometimes comfort eat in the winter months. Try not to pick on the chocolate and sugar loaded treats, instead fill your plate with seasonal fruit, malt loaf, teacakes, fruit loaf, oat cakes, scones, dried fruit & nuts - the shops are filled with lots of novelty Christmas versions of these at the moment. Use all fats such as butter, oil, margarine and spreads sparingly. Measure oil when cooking or use a spray. Better still cook without fat by for example using a non-stick pan, dry roasting grilling rather than frying. Choose 'good' fat rich in polyunsaturates and monounsaturates and avoid saturated fat and Trans fats. Learn to read food labels Try to keep high fat foods as a treat rather than something you eat every day. These include cakes, biscuits, fried and pastry items, chocolate, crisps and savoury snack foods. Look for sugar free drinks and cut down on sugar you add to drinks, in baking and on breakfast cereals. Be aware of hidden sugar - a low fat fruit yoghurt can contain 5 tsp. of sugar, a bowl of breakfast cereal 3 tsp. and a can of fizzy drink 10+ teaspoons! What if.…What if I feel sick? Avoid becoming over hungry. Crazy though it may sound sometimes feeling sick is because you are hungry! Wrongly, you may think that by missing breakfast you can have another mince pie but this isn't the time to skip meals and during pregnancy being hungry can make you feel nauseous. Many women find that small, starchy snacks every 2-3 hours can help. The variety of party food offers you plenty of options - bread and savory sandwiches such as lean ham, cottage cheese, chicken or turkey are ideal as they are filling and not laden with fat. Some women find it better if they actually eat something in bed before getting up and get up slowly rather than leaping out of bed (not that this is possible later on in pregnancy with your bump but by then the nausea tends to have gone). Suitable bedside snacks would be oatcakes, wholegrain plain biscuits, cereal or bread/toast. Many people find that they can only stomach cold food. This is fine as long as you're are balancing what you eat and including a variety of foods. Other tricks include not being too full of liquids as a distended stomach can trigger vomiting so space out your drinks and drink in between meals rather than with. Sucking something sour such as lemon or sipping water with fresh lemon in it, though not great for your tooth enamel, could help too. Slowly sipping a fizzy drink like ginger beer can also help. If you have better times during the day, plate up a meal for later or cook extra when cooking for you other child. Cover plated meal and keep in fridge so when you are feeling hungry there is something ready for you. Get plenty of fresh air and make sure your house and work environment is well ventilated and free from smells. What if I'm constipated? If you are planning to overindulge, it is even more important to try to include some fibre. Fibre rich foods like wholegrain cereals, wholegrain breads, fruit and vegetables, pasta and pulses will help. If this doesn't sound like the Christmassy kind of food you want, prune juice can help, or try tasty seeds and dried fruit. Ensure you drink enough (1.5-2l per day which is about 6-8 glass) and be physically active appropriate to your condition such as a gentle walk. What about alcohol?Nobody knows how much - or how little - alcohol can harm a developing baby, so some health experts (including the Royal College of Physicians, and more recently, the Department of Health) recommend that pregnant women play it safe by steering clear of alcohol. The Royal College of Obstetricians and Gynaecologists and the Food Standards Agency (FSA) recommends a limit of one or two units of alcohol, once or twice per week.
Indigestion
Party food rulesHere are some food rules to guide you when considering which are the best foods to choose…. Take care beware the buffet table! Food left in a warm room can pose a risk of food poisoning from listeria and salmonella (see raw eggs below) ,so eat early in the evening if possible and ensure that any hot food is piping hot. Avoid completely Liver and liver products like pate. Avoid soft cheese with a rind, blue cheese, all pates (even vegetable) Raw or undercooked meat - make sure all meat is piping hot and cooked through, not pink in the middle. Raw or partially cooked eggs to avoid salmonella. Beware of puddings like mousses, cheese cakes made with raw egg, egg nog, real mayonnaise, Caesar salad dressing if made with raw egg. The levels of mercury in some fish could be at the high levels which can harm a baby's developing nervous system. The Food Standards Agency recommends completely avoiding eating shark, swordfish or marlin. Limit the amount of tuna you eat to no more than two tuna steaks a week (weighing about 140g cooked or 170g raw) or four medium-size cans of tuna a week (with a drained weight of about 140g per can). Raw shellfish. Danger zones Punches (you don't know their alcohol content!) Stick to homemade fruit punches or if you are going to a house party, bring your own. There are many healthy and non-alcoholic alternatives that are tasty and nutritious like 'mulled juice' (see alcohol section). Should I take supplements?You don't need to change your supplements just because it is Christmas and you should still carry on taking folic acid. If you eat a healthy and balanced diet, you really shouldn't be lacking in anything. What you should consider are healthy alternatives -if you eat lots of fresh fruit in the summer, most of which aren't in season at the moment, you should move onto winter fruits like satsumas, pears and apples now, and use dried, frozen and tinned fruit. Some supplements can be harmful for pregnant women and their developing baby such as vitamin A so aim to get what you and your baby need from your diet. As with anything, caution should be taken with alternative remedies as their effects particularly in pregnancy are unknown and could even be hazardous. If you are considering this or if you're in any doubt about what's right for you, you're advised to contact your GP, midwife, Registered Dietician or other relevant medical professional. Piling on the poundsParty but don't pig out! Remember there is no need to eat for two and being pregnant isn't the time to try and lose weight - your body needs enough energy and nutrients to provide for you and your baby. However, eating sensibly and being physically active during pregnancy should mean that you are only gaining the weight you need to. Your weight gain depends on your pre-pregnancy weight. The British Dietetic Association advises:
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About
Sian Porter
