Safe Food: What to eat and drink in pregnancy. Rosie Dodds

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СКАЧАТЬ fats are found in polyunsaturated fats that have been artificially processed in some way. For example, reheating vegetable oil changes the (healthy) fatty acids in that oil to (unhealthy) trans fats. A similar thing happens when liquid fats are hardened to use in factory-produced pastry and hard margarine. Butter, cream and cream cheese also contain some trans fats. The words ‘hydrogenated vegetable oil (or fat)’ on food labels means that the food probably contains trans fats.

      We talk more about avoiding the unhealthy types of fats in Chapter 8.

       What’s wrong with sugar?

      There are two main types of sugar:

      

sugar added to foods during processing or cooking, and

      

basic sugars that are a natural part of nutritious foods like fruit, vegetables and milk.

      The main problem with added sugar is that, although it gives us an energy boost, it contains no other nutrients at all. In fact, because our bodies need to work to digest sugar, nutrients from other foods eaten at the same time are wasted. Too much added sugar actually drains nutrients from our bodies.

      Eating sugary foods fills us up – so we can’t eat other, healthier foods. Too much added sugar contributes to tooth decay and to an unhealthy weight gain. Sugary foods don’t satisfy us for long – so we soon feel hungry again. Finally, sugary foods – cakes, chocolates and sweets – tend to be expensive. So, bad food value all round!

      The problem is that many of us really like the taste of sugar. Some women find that they want to eat more sugary foods at certain times of their menstrual cycle – or at different stages of pregnancy. It can be very hard saying ‘no’ to a tube of sweets or bar of chocolate at times like this. Try to think instead about the other type of sugar – the natural sugar found in fruit or in milk. Foods containing this kind of sugar are rich in many nutrients. When you crave a sugary snack, reach for things like kiwi fruit, bananas and cherries, dried fruit, a slice of fresh bread, a couple of digestive biscuits or some unsalted nuts.

      We talk more about cutting down on sugar and sugary foods in Chapter 8.

       Last, but not least – water!

      We all need to drink plenty of water and other fluids. A good intake of liquid throughout the day helps with the smooth running of virtually every part of our body. When we drink enough water our digestion works better, our joints ache less and our skin is softer. Drinking plenty of water can relieve and help prevent many ailments – headaches, constipation, urine infections.

      Drinking more while you are pregnant may seem odd, because many women already find they need to go to the toilet more often, especially at night. But there is a reason for this. When you are pregnant, your body contains extra blood and other fluids, to meet the needs of your baby – and your kidneys need to work harder to cope with the additional demands. It is important that you drink plenty to meet your baby’s needs, and to keep yourself in good health. Cutting back on what you drink to avoid getting up to go to the toilet at night can be harmful. Pregnant women are prone to urine infections and constipation and a good intake of fluid will help prevent both of these problems.

      During pregnancy, try to drink 6–8 glasses of water, or other fluids, each day – not counting milk or alcohol. Some women find cold tap water very refreshing; others prefer bottled or fizzy water, unsweetened fruit juices or weak squash (avoid those with added sugar!). Many women enjoy coffee or tea, including the fruit and herbal types, or alcohol-free wines and beers. (More about tea, coffee and alcohol in Chapter 7.) The main thing is to find drinks that you enjoy.

       Urine infection

      Signs of a urine infection may include pain when passing urine, needing to go to the toilet often, or needing to go very urgently. Your urine may be dark in colour, cloudy or smelly. If you are worried that you may have a urine infection, start drinking plenty of water to wash out the germs, and contact your family doctor or midwife.

      In this chapter we have described a basic plan for balanced eating: plenty of starchy carbohydrates, lots and lots of fruit and vegetables, small amounts of protein and milk foods, tiny quantities of fatty and sugary food – and plenty of water and other fluids. Enjoy your food!

       Key points

      

A balanced meal contains plenty of starchy carbohydrates, lots of vegetables and fruit, small amounts of protein and dairy produce, and tiny quantities of fatty and sugary foods.

      

Try to eat five servings of fruit and vegetables each day (fresh, tinned, frozen or dried). Remember that over-cooking will reduce the vitamin content of these foods.

      

Aim for two servings of animal protein, or two to three servings of vegetable protein, each day.

      

Try to have three servings of milk, or milk-based foods (cheese, yoghurt, and so on) each day.

      

Choose foods low in fat and sugar to allow for the occasional treat of sweets or crisps. Remember that unsaturated fats are healthier than saturated fats.

      

Water is important! Try to drink 6–8 glasses of water, or other fluid, each day. (This does not include milk or alcohol!)

       2 More about healthy eating

      In this chapter, we talk in more detail about some of the vitamins, minerals and other nutrients mentioned in Chapter 1.

      Eating the kind of balanced diet described in Chapter 1 will ensure that you take in plenty of most vitamins and minerals without worrying about any extra foods or supplements. There are a few exceptions to this – the most significant one being folic acid, one of the B group of vitamins. This is a very important vitamin for pregnant women – and for women planning a pregnancy.

      There are a few other vitamins and minerals that certain groups of women may need to take special note of: for example, vitamin B₁₂ if you eat a vegan diet, iron if you had very heavy periods before pregnancy, and vitamin D if you rarely go out of doors. Read on to find out more.

       Folic acid: a very important vitamin for babies СКАЧАТЬ