Staying Healthy Diet for a healthy pregnancy It is important to follow the below, either when pregnant or trying to become pregnant. • Eat a healthy balanced diet. o At least five portions of fruit and vegetables each day. o Plenty of complex carbohydrates such as bread, cereals, potatoes, rice and pasta. o Not too much fat. o Not too many sugary foods or drinks. o Not too much salt. o Protein in moderation. • Include foods with plenty of iron, calcium and folic acid. o Iron is contained in foods such as red meat, pulses, green vegetables and fortified cereals. o Calcium is found in dairy products such as milk, cheese and yoghurt. o Folic acid is found in green vegetables, yeast extract, fortified bread and breakfast cereals. • Avoid foods and drinks, which may be harmful to the pregnancy. o Avoid foods with a high vitamin A content, such as liver or liver pate or vitamin tablets or supplements, which contain vitamin A o Don’t eat foods, which may contain listeria. Listeria is a type of bacteria, which does not usually cause problems in non-pregnant people, but pregnant women are more likely to become infected. It has been associated with miscarriage, stillbirths and infections in the baby after birth. Foods which are most at risk of carrying listeria and therefore should be avoided include: soft cheeses such as brie, undercooked meats and eggs, pates, shellfish and raw fish and unpasteurised milk. o Avoid foods, which contain a high level of mercury. High levels of mercury can damage the developing nervous system of an unborn baby. Fish such as swordfish, shark and merlin contain high levels so should be avoided. The amount of tuna consumed should also be limited. It is advisable to eat no more than two medium sized cans or one fresh tuna steak per week. o Reduce caffeine intake. A high caffeine intake has been associated with an increased risk of miscarriage and increases the risk of having a baby with a low birth weight. o Consider if you should eat peanuts. Women with asthma, eczema, hay fever or severe food allergies may wish to consider avoiding eating peanuts when pregnant. This may reduce the risk of the baby developing a peanut allergy in later life. o Reduce alcohol intake. The government now suggests that women should avoid any alcohol in pregnancy.

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