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FOODS DURING PREGNANCY FOLIC ACID
Folic acid is water-soluble and experts recommend it to be taken in your diet daily because it cannot be stored in the body and is needed all the time for the growth of the baby. We are not a firm believer in taking supplements unless they come from a natural source. Folic acid can be obtained from broccoli, brussel sprouts, and chickpeas dried beans, fruits, peas, brown rice, and dark leafy vegetables. Some cereals and breakfast cereals are enriched with folic acid. First thing in the morning when you have not eaten since the night before is a good time to start taking folic rich foods for the development of your baby.
AVOID the following foods as they contain Listeria, which can lead to miscarriage stillbirth or illness problems when the baby is born.
ALCOHOL – When pregnant keep the amount to no more than 2 units twice a week, that’s one glass of wine twice a week as your maximum. Drinking more alcohol can increase the chances of major birth defects (fetal alcohol syndrome) or learning difficulties in your baby.
CAFFEINE – Limit your levels to under 300ml a day as this has been linked to smaller babies.
CHEESE -Soft Mould type cheeses such as Brie, Blue veined cheeses and Camembert, which increase the risk of Listeria. There is no risk from pasteurised hard cheese, cottage cheese and processed cheese.
EGGS - The department of health advises pregnant women not to eat lightly cooked eggs.
Eggs that have been cooked so that the white and yellow are solid are considered safe from salmonella food poisoning.
FISH – Limit this to ONLY TWO portions a week fresh or 3 medium size cans of Tuna a week to reduce the chances of dioxin.
FRUITS – Folic acid can be obtained from Bananas and oranges.
MEATS – Only eat cooked meats be careful or chilled meats that may have broken the chill chain from manufacturer to you.
OMEGA 3 is important for mums to be especially in the last 3 months before pregnancy as the baby’s brains dramatically. Once born your baby will obtain Omega 3 from breast milk.
The above figures are from our experience. Please remember everyone is different so will have their own unique needs. For your own individual needs please seek individual advice. Base your protein needs on age weight lifestyle (manual or office work) and sport energy expenditure
FEMALE PROTEIN NEEDS PER DAY
Pregnant women need 50-52 grams a day Breast-feeding women 52-56 grams per day
The above figures are from our experience. Please remember everyone is different. We all will have different requirements.
For your own individual needs please seek individual advice.
Your protein needs will change depending on age weight lifestyle (manual or office work) and sport energy expenditure.