Pregnancy & Baby 

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10 steps to a healthy pregnancy

continued from page 1

Throughout the pregnancy

Healthy eating in pregnancy mostly involves improving the quality rather than increasing the quantity of food. The aim is to eat a varied, balanced diet and avoid excessive weight gain. An average weight gain in pregnancy is 10-12.5 kg (22-28 lbs), around 4kg (8-9lbs) of which is gained in the first 20 weeks. The main things to think about are:
Energy
You will need about an extra 250 calories a day. This is equivalent to a piece of fruit and 2 extra slices of bread. You should not be `eating for two' in terms of calorie intake. Neither should you be dieting in pregnancy. A recent study suggests that British women are dieting like never before in pregnancy. This may lead to an increase in birth defects or impaired organ development.
Calcium
Calcium requirement more than doubles during pregnancy. Try to drink a pint of milk or equivalent every day. 30g (1oz) of cheese or a small pot of yoghurt contains the same amount of calcium as 200mls (1/3 pint ) of milk. Non-dairy sources of calcium include broccoli, white bread, and small bones in oily fish such as sardines, pilchards or whitebait.
Iron
You need more iron, and iron tablets are no longer routinely prescribed in pregnancy, so you need to eat more iron-rich foods. Good sources include lean red meat, iron fortified breakfast cereals, eggs, dried fruits and all green leafy vegetables. Liver is no longer recommended as a regular source of iron due to its very high vitamin A content. It can however be eaten in small quantities occasionally.

Exercise in pregnancy. Unless you have previously miscarried, or are threatening to miscarry, it's fine to carry on with your usual level of exercise providing it's not too extreme. I usually advise against working out with heavy weights or doing contact sports such as Judo. Swimming is good exercise throughout pregnancy, especially when you get heavier and find other forms of exercise taxing. The same philosophy applies to your sex life (which is a good form of exercise) and which can carry on as usual, providing there are no miscarriage concerns. And don't forget to make time just to rest, relax, and enjoy being an expectant Mum. You'll get precious little time to yourself after the baby arrives!

Antenatal Care. It's really important to go for regular antenatal check ups. You may be feeling fine, but the check can pick up problems before you become aware of them. You should also contact your doctor or midwife, in between routine checks, if you experience any vaginal bleeding, abdominal pain, or unusual vaginal discharge. During the pregnancy, you will get used to feeling the baby moving around, and get used to the variation in the movement pattern. If you feel that the movement pattern has radically changed, or if you haven't felt any movements for 24 hours, you should contact your midwife or doctor.

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• Pregnancy & Baby Home

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