Diet, exercise and lifestyle |
How much should I eat during
pregnancy?
Pregnancy
is a time when you need take care of your health. You can achieve it
with eating a well balanced diet and staying fit.
A well
balanced diet ensures good health for you and your baby. Pregnancy is
not the time to start a drastic diet but also not the time to put on
too much weight. On average, women put on 10-12.5 kg (22-28 lb) over
the whole of their pregnancy.
- Try
to have at least five portions of fruit and vegetables a day; favour
wholegrain versions of starchy foods; have enough protein, as well
as milk and dairy products.
- Take
at least 400 micrograms of folic acid a day while you're trying to
get pregnant, and during the first 12 weeks of pregnancy. Folic acid
reduces the risk of your baby having a neural tube defect, such as
spina bifida.
- Don't
worry if you get pregnant unexpectedly and weren't taking folic acid
supplements. Start taking them as soon as you find out and until
you're past the 12th week of pregnancy.
- Avoid
alcohol as it can seriously harm your baby's development.
- Decrease
your caffeine intake to less than 200mg a day.
- Eat
safely as bacterial infections such as listeriosis, salmonella and
toxoplasmosis can be dangerous for pregnant women and their unborn
babies.
- Ensure
good hand hygiene; washing and cooking meat, fish, fruit, vegetables
and eggs thoroughly; heating ready meals until they are piping hot.
Because
your body is going through changes, don't hesitate to ask your GP
or gynaecologist any questions regarding what you should eat or
should avoid during pregnancy.
Staying
active
Keeping
fit may help you to adapt to pregnancy easier than someone who is out
of shape.
Exercise improves
muscle tone, strength, and endurance. In turn, this will:
Before
starting any exercise programme, make sure you follow safety
guidelines
now that you're pregnant and ask your GP or gynaecologist for advice.
Consult
your doctor if:
- you
are not sure if certain food or exercise is good for you during
pregnancy
- you
are gaining more weight than recommended
- you
have any questions regarding your lifestyle.
At Richmond Practice, our midwife,
as well as our gynaecologists and GPs, can
offer information and practical help on diet and lifestyle.
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