Foods to be aware of due to a higher risks of food poisoning and parasites.
- Pate & soft/blue cheese- opt for cottage cheese or cheddar
- Raw eggs & poultry- avoid buying chilled pre chicken, raw mayonnaise or chocolate mousse.
- Raw shellfish & sushi
- Green or sprouting potatoes
- Liver- Risk because it has a high vitamin A content. You do need Vitamin A but its suggested that if you opt for Liver make sure its only a small portion and you have it once a week.
How much extra do you need to eat?
Ante Natal- Extra 200- 300 calorie.
Post Natal you will need to increase your calorie consumption by 500 calories a day if you’re breast feeding.
Morning sickness trying to keep it at bay
- Always eat breakfast, preferably containing some protein food such as yoghurt or eggs
- Eat small meals and frequent snacks fruit and seeds
- Avoid refined and sugary snacks
- Avoid high content of saturated fats
- Drink plenty of water
- Decrease intake of dried fruit or undiluted fruit juice, both provide concentrated sugar
- Take multivitamins which contain a good level of vitamin B and zinc
- Ginger may help to relieve the sickness and settle your stomach- if take capsule or have tea
As a general guild you are likely to gain about 4kg (8lbs) by end of the 20 weeks and about 1 pound per week. Every women and her baby are individuals so weight gain will vary.
Keeping blood glucose balanced is one of the most important factor in maintaining stable energy levels and not gaining excess weight.
- White carbohydrates- white bread, white rice, cakes & biscuits
- Sugary foods- sweets & fizzy drinks
- Artificial sweeteners
- Too much caffeine
- Carbohydrate- only meals or snacks
- Avoid missing meals
- Eat wholegrain foods- wholemeal or rye bread, brown rice & oat cakes
- Fresh Fruit
- Sweeten food with honey or fruit
- Drink plenty of water will dilutes fruit juice
- Balance diet- Carbohydrate with protein.
- Aim to eat 3 meals a day with two snacks in between breakfast, lunch, lunch and supper.
- You need an extra 500 calories if you are beast feeding. Also drink plenty of water because if you are dehydrated, over tired or stressed, your milk supply will be affected. You need to approximately drink at least 3 litres just over 5 pints a day
- Increase iron and zinc try to do this through food sources if not you might need to take a supplement
- Stock up on Amino acid glutamine. It’s particularly effective for mending cuts and wounds
- Ensure you have rich Vitamin K sources in your diet after giving. You will naturally pass on the vitamins to your baby through breast feeding. This will help to prevent haemorrhagic disease which affects 1 in 10,000 babies.
- Breast feeding will help you lose excess weight- because your baby is consuming about 500 calories a day, even when you’re eating more; you are more likely to find shifting any extra pounds easier.
- Insure you are having an adequate protein intake, particularly if you are not eating meat. A lack of protein could lead to not producing enough milk