Whether you are pregnant or planning to have a baby, it is recommended that you start taking 400 micrograms (mcg), of folic acid every day, as early possible. You should continue to do so until you are 12 weeks pregnant. This vitamin is known to reduce the risk of spina bifida.
What to eat
When pregnant, or trying to get pregnant, your diet should include plenty of protein, fibre, calcium, iron and other minerals and vitamins. These can all be found in the following foods:
 fruit and vegetables (aim for at least five portions of a variety of fruits and vegetables a day)
starchy foods such as bread, pasta, rice and potatoes
dairy products such as milk, cheese and yoghurt
lean meat and chicken
wholegrain bread and pulses
fish (two servings a week, including oily fish like sardines and mackerel - ensure fresh tuna consumption does not exceed two servings per week)
Pregnant women can become deficient in iron so it is important to eat plenty of iron-rich foods. A good intake of vitamin C through fruit, vegetables and juice helps your body to absorb iron. If your iron level is low, your GP or midwife will advise you to take iron supplements.
The following foods will help you to keep your iron level normal:
red meat
pulses
bread
green vegetables
fortified breakfast cereals
Foods to avoid include:
peanuts and foods containing peanut products if you, the baby 's father or siblings have certain allergic conditions such as hay fever, asthma or eczema
pâté
mould-ripened soft cheese (Brie, Camembert, goat 's cheese, etc)
unpasteurised milk
liver or liver products
shark, swordfish and marlin (all contain high levels of mercury)
too much caffeine and alcohol
raw eggs and food containing raw or partially cooked eggs
Although liver is a good source of iron, pregnant women should avoid eating it because it is high in vitamin A. It is also a good idea to take supplements containing 10mcg of vitamin D each day.
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(www.direct.gov.uk 18/09/2007) |
