Preconception
The
health of a mother and baby is influenced not only by diet during pregnancy
but also by diet before conception. Eating a healthy diet before pregnancy
will give your body a good store of nutrients for the baby to draw on during
pregnancy. The foetus is most susceptible to nutritional imbalance during
the first few months of pregnancy because this is the time of most rapid
development.
If you are very underweight
or overweight, you should try to achieve an acceptable weight for your
height by a sensible and well-balanced diet.
If you take the contraceptive
pill, it is a good idea to come off and use an alternative method of
contraception a few months before conceiving. This is because the pill
can alter levels of some nutrients, particularly vitamin B6, folate
and zinc. Ensure that you have a well balanced diet with plenty of
fresh fruit, vegetables (especially green vegetables) and wholegrain
cereals. Try to avoid fatty foods, sweets, biscuits and cakes.
Now is the time to make other
healthy lifestyle changes and so stop smoking, cut down on alcohol
and drinks containing caffeine such as tea, coffee and cola. Try a
barley drink such as Barley Cup, or herb and fruit teas instead.
If you find you are pregnant
before you have had time to think about preconception, then don't worry,
there is still plenty of time to make healthy changes to your diet.
Pregnancy
Pregnancy
is a time when good nutrition is vital, for vegetarians and non-vegetarians
alike. It is a time of readjustment as well as growth. The nine months
are divided up into three divisions of three months each called trimesters.
Many women experience changes in mood, activity and appetite with the
different stages of pregnancy.
There is no truth in the old
saying that pregnancy means eating for two. The extra energy needed
is only 200-300 calories a day for nine months. This is equivalent
to two slices of bread with margarine or a jacket potato with baked
beans or cheese. Some women do feel a lot more hungry than this and
if they are gaining weight at the right rate, they should eat according
to their appetite.
 0-3
Months
Women usually feel different
and may experience tiredness as well as a feeling of sickness particularly
in the morning (see advice on morning sickness). Calorie needs are
only about 100kcal more in the early stages of pregnancy and some women
do not experience much increase in appetite until the end of this period.
3-6
Months
Appetite usually increases after
the first three months and this period requires about 300-400kcal extra
calories a day. Extra calorie needs should be met by cereals, pulses,
nuts and seeds, dairy products (unless vegan) and starchy vegetables
such as potatoes.
6-9
Months
The baby is maturing now and
this is a time for easing up on activity and preparing for the birth.
The baby takes up a lot of space and may press on the stomach, reducing
the capacity for food. Many women feel they need to eat small meals
more frequently at this stage. Normal weight gain during pregnancy
is about 22 to 28 pounds or one and a half to two stones (10-12.5kg).
Weight gain often slows down during the last few months of pregnancy.
Exercise
It is a good idea to do some form of exercise during pregnancy. Antenatal
clinics normally advise on appropriate exercise. Swimming or gentle yoga
are often recommended.
Nutrients Fluid
You may find that you are more
thirsty during pregnancy. This is natural as fluid intake should increase.
Never allow yourself to become over thirsty and include plenty of fresh
water, dilute fruit juices, milk (soya or cow's) and herb teas. Drinks
containing caffeine (tea, coffee and cola) should be limited and alcohol
should be avoided altogether if possible.
Protein
Increased protein needs in pregnancy
are usually met simply by the extra calories from more foods. Protein
can be found in milk, cheese, eggs, soya milk, tofu, cereals, nuts
and pulses. A normal variety of these foods will provide adequate protein.
Intake of dairy products and
eggs should not increase dramatically. Some people believe that excessive
amounts may sensitise the baby in the womb to allergies towards these
foods.
Iron
The need for iron is increased
during pregnancy, especially during the later stages. Anaemia, due
to iron deficiency, is common in pregnancy whether you are vegetarian
or not. Vegetarians should be especially careful to include plenty
of iron in their diet as vegetable sources are not as well absorbed.
Good vegetarian sources of iron
can be found in wholegrain cereals, pulses, green vegetables and dried
fruits. Iron absorption is increased if taken with a good source of
vitamin C, which can be found in fresh fruit and vegetables. Tea contains
tannin which can inhibit iron absorption and should not be taken an
hour before or after a meal.
Many doctors routinely prescribe
iron tablets for pregnant women. Iron tablets may not be needed unless
a blood test demonstrates anaemia. Iron levels normally decrease during
pregnancy as the blood becomes more dilute. Some women prefer to take
a natural iron supplement, such as Floridix, which is available from
health food stores.
Calcium
and Vitamin D
The body needs extra calcium
during pregnancy, especially in the later stages, to enable the baby's
bones to develop. Calcium absorption from the gut is more efficient
during pregnancy and this should provide enough to meet requirements.
Vegans and vegetarian women who consume few dairy products need to
be particularly careful to ensure adequate calcium in the diet. Some
vegan women, especially if they intend to breast-feed, may decide on
a calcium supplement as a wise precaution, although with a good vegetable
intake of calcium, it may not be necessary.
Good sources of calcium include
green vegetables, almonds, sesame seeds or tahini, cow's milk, tofu,
cheese, yoghurt, wholegrain cereals and pulses.
Vitamin D is essential for calcium
absorption and can be obtained from sunlight, margarine and dairy products.
Folate
Folate is one of the B vitamins
needed in increased amounts during pregnancy. Research has shown that
a deficiency of folate during pregnancy can lead to birth defects.
Vegetarians should not be at risk as the best sources of this vitamin
are green leafy vegetables, fruit, peanuts, yeast extract and wholegrain
cereals.
Vitamin
B12
Vitamin B12 is essential to
the growth and development of your baby. If adequate amounts of dairy
products, eggs and fortified yeast extract are included in your diet,
then you should have enough vitamin B12. It is especially important
for vegans to include a reliable source of vitamin B12 in the diet
during pregnancy. Some vegan foods, such as certain brands of soya
milk, margarine and soya products are fortified with this vitamin.
If the vitamin B12 in your diet is unreliable, then a supplement is
recommended.
What Foods and
How Much
The table below should be used only as a guide. A serving refers to a normal
sized portion that you would have for a meal or a substantial snack. For
example, a cereal serving can be two small slices of bread, a portion of
pasta or a large potato. A fruit serving is equivalent to one whole piece
and a vegetable serving is about 3.5oz (100g). A large portion of nutloaf
could be counted as a cereal and a nut serving. If you are gaining weight
normally, the size of a serving can be based on appetite.
It is a good idea to avoid sweets,
cakes, sugar and soft drinks as these provide extra calories without
giving much in the way of nutrients.
During pregnancy over-the-counter
medicines and tablets should be avoided unless prescribed by your doctor.
A vitamin and mineral supplement should not be needed if a good balanced
vegetarian diet is followed, but will not cause any harm if taken as
a precaution. |
