Transcript Healthy Eating

Healthy Diet in Pregnancy
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Why is a healthy diet
important during pregnancy?
Help baby develop and grow
Help keep mum healthy and well
Important to eat a variety everyday to get
the right nutrients
No need to eat for two!
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Other messages
• Regular eating – this keeps blood sugar at a steady level
and avoids cravings for quick fixes such as high
fat/sugar snacks. Eating at regular intervals during
pregnancy can also help to alleviate nausea during the
early weeks.
• Keeping a food diary and menu planning. Both of these
tools can help clients to monitor what they are eating –
and support them in eating healthily. Meal planning – on
a weekly basis can help clients to think more creatively
about eating healthy meals
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Other messages
• Diets – dieting are rarely successful in the long term and
usually result in the person putting the weight lost back
on again. This is because they are not adapting
sustainable eating habits. We all know we can only go
without the foods we like for so long. It is much better to
adopt a healthy attitude to what we eat, eat a balance of
foods and eat high fat/sugar foods in moderation.
• In pregnancy, the aim is to minimise weight gain and to
foster positive eating habits. It is not for clients to lose
weight – although some clients do lost some weight if
they have long bouts of sickness.
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Other messages
• Meals rather than snacks
In order to build good eating habits, it is important to eat
healthy meals during the day, with healthy snacks in
between. Lots of snacks are not good for us as they are
eaten and forgotten quickly, digested more quickly and
can leave us still feeling hungry so we are likely to eat
more. A balanced meal will take longer to be digested
and keep our energy levels at the right place for longer.
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Fruit and Vegetables
Provide vitamins and minerals
Provide fibre which helps digestive system work better
Eat vegetables lightly cooked or raw to get the most benefit
Remember to wash them well
Frozen, tinned and dried fruit and vegetables all count
Aim for more than 5 portions a day
Potatoes are NOT a fruit/vegetable
If you have some fruit/veg at every meal, it becomes easy
to slot in 5 a day
Remember that some clients may currently eat none at all
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5 a day
What is a portion?
For adults, a measure of a
portion is 80g. For children, a
portion is approximately the
size of their clenched fist.
Only one glass of fruit juice
per day counts in your 5 a
day.
Try not to have too much
dried fruit as this has more
concentrated sugar in
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Starchy Foods
Also known as carbohydrates
Important source of vitamins and fibre
These foods should be the main part of every meal
because they provide the energy for the activity that we do.
Try and eat wholemeal varieties wherever possible as
these contain more fibre to keep the digestive system
moving.
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Starchy Foods
Did you know that all of the following are types of
carbohydrates?
Bread
Rice
Crackers
Crisps
Cereal
Pasta
Naan Bread
Lentils
Potatoes Popadum Cornmeal
Bagels
Yams
Couscous Pizza
Beans
Oats
Tortilla
Squash
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Meat, Fish and Alternatives
Meat, fish, and alternatives provide us with protein and
vitamins and minerals and contribute to a healthy diet. This
includes meat (not liver), fish, poultry, eggs, beans, pulses
and nuts
Some of these should be eaten every day – and guidance
suggests 2 portions of fish a week. For some of your
clients it may be a big jump from no fish to at least 2
portions a week.
When choosing meat, try to choose lean cuts or cut the fat
and skin off meat before cooking.
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Meat, Fish and Alternatives
All of these are classed are meat, fish or
alternatives?
Meat (not liver)
Fish – including tinned fish
Chicken and other poultry and eggs
Beans and Pulses – beans, lentils, chickpeas, broad beans
Nuts and seeds – poppy seeds, pumpkin seeds,
You will shortly look at types of meat, fish and nuts to avoid during pregnancy.
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Milk and Dairy Foods
Contain calcium and other nutrients
Choose low-fat varieties wherever possible; semiskimmed/skimmed milk, low-fat yoghurt
Some dairy products can also be high in salt or
sugar which should be avoided – for example,
ready prepared milkshakes
Cheeses that need to be to avoided during pregnancy will be covered
later.
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Fats and Sugary Food
Only eat a small amount of these foods
Sugar contains ‘empty calories’
These foods contribute to weight gain and obesity
Fat is very high in calories, however, some fat is
required in the diet for energy including fat soluble
vitamins and EFAs
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Avoid having too much
Fatty foods
Foods high in sugar
Caffeine
Oily fish
Tinned tuna
Alcohol
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Healthy Snacks
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Sandwiches, pitta breads
Salad vegetables
Low-fat yoghurt or fromage frais
Hummus and bread or vegetable sticks
Apricots/figs/prunes
Vegetable and bean soups
Unsweetened breakfast cereals or porridge and milk
Milky drinks or unsweetened fruit juices
Fresh fruit
Baked beans on toast or baked potato
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Activity 1
Putting the eatwell plate into practice.
Consider some examples of common family meals and
how these would meet the template of the eat well plate.
Plan a week’s worth of meals for your client.
Make sure you include snacks and some less healthy
options in moderation.
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Alcohol
During pregnancy, the government advises that
you should avoid drinking alcohol.
If you do choose to drink
– Don’t have more than 1 or 2 units once or
twice a week, and
– Don’t drink so that you feel drunk
Alcohol can affect the development of the baby
if taken above these guidelines.
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Caffeine
High levels of caffeine during pregnancy can result in;
– Babies having a low birth weight
– Miscarriage
Caffeine is naturally found in lots of foods such as
coffee, tea and chocolate and is added to some soft
drinks and energy drinks
Some cold and flu remedies also contain caffeine – talk
to a health professional before taking these
Don’t have more than 200mg a day (2 mugs of instant
coffee, 5 cans of coke, 2 mugs of tea)
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Foods to Avoid altogether
Mould ripened and blue veined cheeses and cheese made
from unpasteurised milk
Liver and foods made from liver
All pates including vegetarian
Unpasteurised milk
Fish liver oils and vitamin supplements containing Vitamin A
Raw shellfish
Raw eggs
Shark, marlin and swordfish
Peanuts and foods containing peanut products (if you have a
history of allergies)
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Foods you don’t need to avoid
Shellfish as part of a hot meal
Live or bio yoghurt
Probiotic drinks
Fromage frais/crème fraiche/soured cream
Spicy food
Mayonnaise/ice cream/salad dressing (as long as they have
not been made using raw eggs)
Honey
Many types of cheese (list in appendix)
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Safe Food Preparation
 Always wash your hands
 Prepare raw and ready to eat food separately
 Wash utensils used to prepare raw food before
using again
 Keep cloths, tea towels and hand towels clean
and change them frequently
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Cooking Food
 Thaw meat and poultry fully before cooking
 Check food is piping hot all the way through
 Don’t reheat food more than once
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Chilling Food
 Put food that needs to be chilled in the fridge
straight away
 Cool cooked food as quickly as possible and
then put in the fridge
 Store raw meat and poultry in a sealed container
at the bottom of the fridge
 Don’t overload the fridge
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Eating in Pregnancy Quiz
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