Good-quality food, low in sugar and high in carbohydrate from a variety of sources should be the basis of a healthy diet at all times, not only when you are pregnant. Opinions differ as to how many extra calories you actually need when you are pregnant (certainly you should not be ‘eating for two’), but the metabolism does change at this time – both to cope with the extra demands on your heart and lungs, and later while you are breastfeeding – so it is likely you will feel hungrier than usual once any morning sickness has passed.
Follow your appetite, without heading for instant junk’ foods. Snack on fresh and dried fruits if you are hungry between meals, and drink plenty of water. As a general guide, most women gain 10-12.5 kg (22-28 lb) during pregnancy and, although it is difficult to get rid of excess weight after the birth, it is usually more of a worry to your GP and midwife if you put on too little rather than too much weight while you are pregnant.
Make sure you have plenty of fresh fruit and vegetables, carbohydrates such as bread, cereals, pasta and rice, plus proteins such as eggs, pulses, meat and fish. A high-fiber diet, with plenty of fluid, may help combat constipation, which is common in pregnancy. Milk is a convenient source of many nutrients, including calcium and protein but if you do not like it, it is not essential. Everything found in milk can be obtained from either food too.
There have been few studies into the effects of alcohol on fetuses after the first 13 weeks, when all the major organs have been formed. As a result, there is no recommended ‘safe’ limit on the amount you can drink without harming your baby. For this reason, many doctors advise you not to drink alcohol at all while you are pregnant. Equally, there is no real evidence that the odd glass of wine or beer does any harm. But binge drinking and heavy habitual drinking do harm babies.
hygienemom 