As you enter pregnancy, you will receive all kinds of information and well-intentioned advice. All of this combines to try and give you the best information on which you can decide what will result in a comfortable, trouble-free pregnancy.
As HARTMANN Direct will go on to tell us, what you eat will have an impact on your developing baby, as well as on your body and how well it comes with the physical and emotional challenges of pregnancy.
So, what should you be eating? And what should you avoid?
Watch your weight
Weight is always a thorny issue and with many of us carrying a few excess pounds, pre-pregnancy is the perfect time to shift it – and keep it off. But don’t worry about it too much. Your body is a super clever machine. Eat what makes you feel good.
This means cutting out calorie laded, high sugar, high fat and high salt processed foods and enjoying a healthier diet. Gentle exercise to increase calorie expenditure is also recommended. Exercise helps with both the body and mood too.
What to eat: dark, leafy greens
You may read that increasing your intake of folic acid pre-pregnancy and in the first 12 weeks of pregnancy is essential for healthy development of the brain and nervous system.
Many women take a folic acid supplement to ensure that they have an intake of 400mc of folic acid daily, as a minimum. Some women will be advised to take a higher dose, dependent on pre-existing medical conditions and so on.
As well as taking a supplement, you can also increase the intake of folic acid naturally throughout your pregnancy by eating dark, leafy green vegetables. Kale, spinach, chard and broccoli all contain folic acid.
However, take care not to go overboard with too many vegetables as this can contribute to excess and uncomfortable wind, as well as loose stools.
As you up your fibre intake too, it is important to make sure you drink plenty although to help with bladder control, drink throughout the day rather than a lot at once.
What to eat: yogurt
Probiotic yogurt is a perfect pre-pregnancy snack as it contains good bacteria which helps to balance the gut bacteria. Too many bad bacteria can make for an uncomfortable digestive system but with pro-biotic yogurt, you increase your intake of good bacteria.
You may not be keen on the high fat versions, but the lower fat yogurts and drinks are just as good. In pregnancy, your immune system will be suppressed so that your body doesn’t reject the growing baby.
This doesn’t mean you have to stop eating yogurts or other dairy products but you may wish to consume less.
What to eat: lean meat and fish
Lean red meats are essential in pregnancy, especially to help enrich your blood with all the iron you and your developing baby need.
Fish is also a great food to have in pregnancy, with the oils great for your skin and hair, as well as for joints.
What to eat: beans
Baked beans are great but, there are many other kinds of beans, all shapes and sizes that are perfect for use in dishes, hot and cold. Beans contain more proteins and fibre than many other vegetables and so adding a handful of beans to a stew or a salad pays dividends.
What to eat: sweet potatoes
These potatoes have more of a flavour than ordinary potatoes and because they are also slightly orange in colour, they are also a source of vitamin A. Too much ‘preformed’ vitamin A in pregnancy can be dangerous – that is, from sources such as liver – sweet potato is the perfect way to get vitamin A in your diet without going overboard into dangerous levels.
They are also a great source of vitamin c, folate and fibre too.
It is important to have an array of different coloured fruit and vegetables. Pack your salads with multi-coloured veg such as peppers, carrots, red onion and so on. And make sure you get plenty of fruit too.
However, as with all changes to your diet, you need to have everything in moderation, relying too much on one food group or having too much of one particular type of food can also lead to problems.
There are also some foods you should avoid – check with your midwife or doctor if you are unsure, and helpful authoritative websites such as NHS Choices.
Eating healthy, watching your weight and moderate exercise are all ingredients for helping you enjoy your pregnancy.
HARTMANN Direct supply a range of incontinence pads ideal for use during pregnancy, as well as after the birth.
