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Rosie Dodds. Safe Food: What to eat and drink in pregnancy
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Contents
Introduction
1 What is ‘healthy eating’?
Getting the balance right
Treats
Food choices from across the world
What is a nutrient?
What are carbohydrates?
Starchy carbohydrates
Sugary carbohydrates
Wholemeal foods
How much starchy carbohydrate?
What are minerals?
What are vitamins?
Why are vegetables and fruit so important?
Shopping for fruit and vegetables
How much vegetables and fruit?
What about protein?
Animal protein
Vegetable protein
How much animal protein?
How much vegetable protein?
What about milk foods?
Can’t drink milk?
How much milk?
What is so bad about fats and sugar?
The problem with fats
Saturated fats
Mono and poly: the unsaturated fats
Essential fatty acids
Trans fats
What’s wrong with sugar?
Last, but not least – water!
Urine infection
Key points
2 More about healthy eating
Folic acid: a very important vitamin for babies
Folic acid supplements
Planning a pregnancy?
Foods rich in folic acid (best first)
Vitamin B12: another B group vitamin
Foods rich in vitamin B12 (best first)
Vitamin A: harmful if you have too much
Vitamin C: needed every day
Foods rich in vitamin C (best first)
Tips for preserving vitamins
Antioxidants: nutrients fighting pollution
Vitamin D: the sunlight vitamin
Calcium: a mineral for strong bones and teeth
Foods rich in calcium (best first)
Zinc: the fertility mineral
Foods rich in zinc (best first)
Iron: for healthy blood
Foods rich in iron (best first)
Tips on getting plenty of iron from your food
What about salt?
Understanding food labels. What are calories?
What is the ‘RDA’?
Key points
3 Safety first
‘Why do I have to be so careful?’
Changes during pregnancy
What foods should I avoid?
Listeriosis
Using convenience foods
Salmonella
Salmonella and eggs
Toxoplasmosis
Toxoplasmosis and cats
Vitamin A
How to keep food safe
Keep germs out of food
Choose food carefully
Store food carefully
Always, always wash your hands before preparing food
Remember that animals and kitchens do not mix
Keep work surfaces, dishcloths and other equipment scrupulously clean
Stop germs multiplying in food
Cool quickly any foods that have been cooked but are to be used later
Be particularly careful with the storage of raw meat
Take care with eggshells
Destroy any germs in food
Cook meat and poultry carefully
Eat food soon once cooked
It’s not always easy
Key points
4 ‘But I feel so awful’
Pregnancy sickness
Why?
‘What about my baby?’
Things that may help pregnancy sickness
Little and often
How to tell when pregnancy sickness may be harmful
Nutritious snacks and quick, no-cook meals – for pregnancy and afterwards
Rest – as much as you can
Ginger for pregnancy sickness
Other ideas for coping with sickness
Choosing a take-away meal
Heartburn
Ideas to try
Constipation
Relieving constipation by adding fibre to your diet
Other things to try
It can be difficult
Key points
5 Eating for two?
‘How much should I be eating?’
It’s not just fat …
Baby
Extra fluid
Energy stores
‘What is a good weight for me?’
Working out your BMI
What your BMI means
‘I feel I might be overweight’
Weighing scales and pregnancy
‘I am worried that my baby isn’t growing’
Your baby’s birthweight
Specialist help
Pregnancy and eating disorders
Going without food during pregnancy
Illness
Planning a pregnancy?
Gestational (pregnancy) diabetes
How our bodies use glucose
Checking for gestational diabetes
Treatment
Glucose in your urine
Diabetes and your diet
Key points
6 Healthy eating and lifestyle
Alcohol and pregnancy
Alcohol and your baby
How much is too much?
Units of alcohol
‘I didn’t know I was pregnant’
Drinking less alcohol
Alcohol and you
Smoking – you know the risks!
Smoking – how it harms your baby
Smoking and antioxidants
Planning a pregnancy?
The best for your baby
Nicotine chewing gum and skin patches
‘My friend smoked 30 cigarettes a day and gave birth to an 8lb baby’
‘I think having a small baby would make labour easier’
Drugs and pregnancy
Planning a pregnancy?
Taking care during pregnancy
Drugs of addiction – ‘street drugs’
Pregnancy and drugs of addiction
Caffeine
How much caffeine is too much?
Cravings and aversions
What is pica?
Key points
7 Questions and (some) answers ‘Will my baby be all right?’
‘Junk’ food
‘Does fruit have to be fresh?’
How to grow fresh vegetables – without a garden!
Going to the dentist
Dental care during pregnancy
‘Do I need iron tablets?’
Side effects
Checking for anaemia
Overseas holiday
Buying food
Choosing a meal
Organic food
Babies
Breast milk
Organic food – meeting the cost
The problem with peanuts
Pregnancy
Breastfeeding and peanuts
Avoiding peanuts
Key points
8 After the birth
You and your midwife
Easy to forget!
The early days
Don’t forget to drink!
If you have had a caesarean section
Trapped wind
Anaemia
Going to the toilet
At home with your baby
Gifts of food
Moving on
Weight changes after pregnancy
Take care!
Not eating enough?
Natural weight changes
Exercise – it’s worth the effort!
The secret of successful weight loss
Cutting down on fats
Watch the sugar too!
Hidden sugars
Tips for cutting down on sugar
More help needed?
Key points
9 Breastfeeding
Getting ready for breastfeeding
Making plenty of milk
How much extra?
Make sure you drink enough
Mixed feeding?
The breastfeeding hormones
Healthy 500 for breastfeeding (how 500 calories look)
Special needs
Vegan diets
Vitamins A and C, and the B group
Healthy bones
Breastfeeding and your bones
Calcium-rich foods
Non-milk calcium foods
More than one baby?
The vitamin D question
‘Why does my breastfed baby need extra vitamin K?’
Fatty acids
Getting help with breastfeeding
Exercise that you enjoy
Drugs and breastfeeding. Take care!
Caffeine
Smoking and breastfeeding
Cannabis
Alcohol and breastfeeding
‘I’ve been told that drinking stout will help my milk supply. Is this true?’
Colic
‘Should I change my diet?’
Breastfeeding and allergies
Key points
Index
About the Authors
Other Titles in this Series
About the Publisher
