The festive food plan for mums-to-be
Here is how eat well over the festive period with your festive food
plan!
> Your
needs now
Folic 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 goodness
Healthy 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.
- The revised DoH advice says: • Pregnant women or women trying to conceive
should avoid drinking alcohol; if they do choose to drink to minimise
the risk to the baby, they should not drink more than one to two units
of alcohol once or twice a week and should not get drunk (a unit is
half a pint of standard strength beer, lager or cider, pub measure of
spirits, ˝ a glass of wine or ˝ an alcopop).
- Remember many soft drinks (40mg per can of cola) as well as tea (50mg
per cup) and coffee (100mg per cup) contain caffeine - limit to 300mg
per day.
- Ginger can help nausea so try ginger ale, ginger beer or non-alcoholic
cocktails based on these drinks.
- Fruit juice counts as one portion of your '5 a day'
- Try a 'mulled juice' made from a cocktail of cranberry, orange and
red grape or berry juices - just warm up the juices and serve with a
dash of cinnamon and nutmeg or add a mulled wine sachet.
Indigestion
- This is as much part of Christmas as crackers and holly! Eating too
many particularly fatty, highly seasoned, rich foods can lead to indigestion,
which can be worse in pregnancy.
- Don't starve yourself if you are going out or eating later than normal
- small regular meals and healthy snacks are better than a blow out!
Wholemeal toast with honey and a glass of milk or yoghurt can be a good
pre-party snack or a bowl of fortifies breakfast cereal.
- Also, if you haven't already, try the variety of herbal teas on the
market. Peppermint and ginger are great for indigestion, green tea is
a great source of antioxidants and spiced apple or berry can be an excellent
substitute for mulled wine.
Party
food rules
Here 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 pounds
Party 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:
- Underweight - gain 12.5kg-18kg
- Normal - gain 11.5kg-16kg
- Overweight - gain 7kg-11.5kg
- Very overweight - gain at least 7Kg
 About
Sian Porter
Sian is well respected and experienced in the field of nutrition with
over 15 year's experience. A married mum of three, with children 4, 8
and 12, she understands how challenging it can be to provide a good, balanced
diet for her family. However, as a nutritionist and a state registered
dietitcian, she also knows the true importance of healthy eating.
In the past, she has contributed nutritional research to publications
such as Health Which? and Reader's Digest "Foods that Harm, Foods that
Heal" and can provide information and advice on the best foods to eat
for a breastfeeding mum and weaning babies.
Sian comments "On one hand, you have over-zealous application of healthy
eating by well-intentioned mums in the muesli belt; on the other hand
there is the daily diet of fizzy drinks and salty and sugary snacks. A
well balanced diet is about how often you eat different foods, how much
you eat, variety and enjoying your food."
Where
to next?
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