Women’s health Pregnancy
When you’re pregnant it’s natural to want to know everything possible about being healthy for you and your baby – here’s what you should know
pregnancy Have a healthy
If you’ve just found out you’re pregnant, you might have lots of questions about the changes you may have to make to your lifestyle and how you can make sure your pregnancy is as healthy and happy as possible. You can ask your local Careway
pharmacist for advice on having a healthy pregnancy, including what you should eat, how much exercise you should do and whether or not you need to take any vitamins or other supplements while you’re expecting. In the meantime, we’ve put together
some information about healthy eating, so that you can enjoy your pregnancy without worry.
Healthy eating There’s nothing complicated about eating during pregnancy. Just follow a healthy balanced diet that includes:
• At least five portions of fruit and veg every day
• Starchy foods, including bread, potatoes, rice and pasta (preferably wholemeal versions)
• Protein such as meat (not liver), fish, poultry, eggs, beans and nuts
• Dairy foods such as milk, most cheeses and yoghurt
14 All About health
There are, however, some foods you should avoid…
Cheese Hard cheeses such as cheddar are fine to eat, but mould- ripened soft cheese – cheese with a white rind such as brie, camembert and some soft goats’ cheese like chèvre – are only safe to eat in pregnancy if they’ve been cooked. Also avoid soft blue cheeses such as Danish blue and gorgonzola, which are also only safe if cooked. Soft cheese that are made from pasteurised milk and aren’t mould-ripened are fine to eat, including cottage cheese, cream cheese and mozzarella.
Liver If you’re pregnant you should avoid liver and products that contain it. These may contain high levels of vitamin A, which can harm your baby.
Other meats Also avoid raw or undercooked meat, as there’s a risk it may contain a parasite that can cause an infection called toxoplasmosis. All types of pâté – including vegetable pâté – should be avoided too, as should game that’s been shot with lead pellets. Pre-packed meats such as ham and corned beef are safe to eat in pregnancy, but avoid some cold meats such as salami and pepperoni that haven’t been cooked.
Eggs If you want to eat raw or partially cooked eggs, the only safe ones to eat during pregnancy in this country are the ones that have a red lion stamped on their shell. If they don’t have the lion stamp, they must be cooked thoroughly until both the whites and yolks are solid before they’re safe for you to eat. Duck, goose and quail eggs should also always be cooked thoroughly.
Fish Avoid having more than two portions of oily fish a week, such as salmon, trout, mackerel, herring, sardines and pilchards. Most types of fish are safe to eat
during pregnancy, but avoid eating swordfish, marlin or shark, and limit how much tuna you eat (if you eat fresh tuna steaks don’t have more than two a week, or four medium-sized tins of tuna a week). Meanwhile shellfish should always
be cooked if you’re eating it while pregnant.
• Your GP or midwife can give you comprehensive details of foods that are safe to eat and foods you should avoid while you’re pregnant. Also ask your local Careway pharmacist for more pregnancy eating tips.
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