Pregnancy

If you are overweight before you are pregnant, your body will be placed under a much greater strain during pregnancy giving rise to back problems, joint pains, varicose veins, cardiovascular problems, haemorrhoids and stretch marks.

Now is not a good time to go on a reducing diet. However, if you have been eating a lot of high calorie junk food or a diet high in fat or starches, changing to more healthy alternatives like fruits, vegetables and wholegrains should result in a reduction in weight which will not harm your baby.

Eating little and often is better than eating three larger meals each day and if you suffer with “morning sickness” or are nearing the end of your pregnancy you will find that smaller meals, eaten more often, are easier to tolerate. Try to avoid eating a large meal after 7pm as calories not used up by bedtime will be turned to fat.

Although many women suffer from nausea in the first three months of pregnancy, they can also be hungry at the same time and food usually provides relief.

If you have feelings of sickness during the day (not necessarily in the mornings) you will probably find it more manageable by eating small, frequent snacks. You may also find that certain foods or beverages that you used to enjoy are no longer tolerable and some cooking smells may trigger an episode of nausea, too.

Here are some suggested snack foods which you can have available if you experience “morning sickness”:

Slice of wholemeal toast
Nuts and raisins
Dried apricots
Apple
Rice cakes
Raw vegetables eg. carrots, celery, tomatoes
Fruit juice
Muesli-type bar
Soft fruits eg. peach, plums, pear

Ginger has been found to help feelings of nausea. This can be taken as a herbal tea (1-2 cups a day) or by ingesting half a teaspoon (1/8 teaspoon x4 a day) of powdered ginger.

Raspberry leaf tea (1 - 3 cups a day) may also help, especially if combined with ginger, mint and a little lemon to give it more taste. Raspberry leaf tea has been used for centuries in pregnancy to smooth the muscles of the uterus, which is also helpful in labour.

If you have a juicer, mixing up the following juices may also help:
Ginger, kiwi fruit, mint and pineapple; apple, carrot and ginger; apple, fennel, ginger and peppermint/spearmint.

Studies have also shown that 25mg of Vitamin B6 taken three times a day can significantly reduce morning sickness but it is wise to tell your doctor or midwife that you are taking it.

The old saying "eating for two" is quite right - not in quantity of food but in quality. More nutrients are required during pregnancy because your baby will take all it needs from your resources and if they are low, you may become malnourished. It has also been shown that poor maternal nutrition may set the stage for the development of cancer later on in your baby’s life.

Foods you should avoid that may reduce your nutrient intake are:-

a) Processed Food - the nutrients are either reduced, removed or destroyed by canning, pasteurising or freezing. Do not Microwave your food as this destroys the nutrients and alters your blood.

b) Foods with artificial preservatives, flavourings or colourings - they contain high levels of chemicals which may affect your baby. Foods high in nitrites like hotdogs and bacon etc, can form nitrosamines in the body which are known carcinogens and have been linked to nervous system cancers in the baby. Nitrosamines can be found in shampoos, bubble baths and shower gels.

c) White foods - such as white flour, white rice, white pasta, white bread or white sugar. They contain little nutrition or fibre but are high in calories and starch.

d) Strong coffee and tea - they can upset your digestive system. The tannic acid in tea can prevent the absorption of iron from food if drunk with a meal and there are studies showing that tannic acid and caffeine may affect the baby.

There are certain nutrients which are essential to prevent birth defects as they are the building blocks for a new baby. The most well-known of these nutrients is folic acid which has been proven to prevent spina bifida. At least 400mcg of folic acid is needed daily and ideally, should be commenced at least three months before stopping contraception. If your pregnancy is unplanned, you may not have had the opportunity to increase your intake of folic acid so you should do so as soon as possible.

Folic acid can be found in citrus fruits, wheatgerm, wheatbran, nuts, pulses, wholemeal bread, eggs, brown rice, kidney beans and asparagus. Zinc helps the absorption of folic acid and can be found in meat, hard cheese, wholemeal bread, eggs, pulses, rice, green leafy vegetables and potatoes.

Your intake of Protein, calcium, magnesium and iron are also important at this stage and the vitamins A, B6, B12, C, D, E and K to prevent cleft palate, hydrocephalus (water on the brain), Siamese twins and kidney, limb, eye and brain malformation.

Some pregnant women find they are low in iron and your doctor may recommend increasing your intake of iron-rich foods.

There are two types of iron in foods – haem iron and non-haem iron. Haem iron is absorbed the best and can be found in red meat (1.9mg), liver (12.5mg), sardines (4.6mg) and egg yolk. The non-haem iron must have vitamin C for absorption and this can be found in dark green leafy vegetables like spinach and cabbage, dried fruits (5.8mg) like apricots, raisins and prunes, parsley (8mg) haricot beans/baked beans (2.5mg), and kidney beans, wheat bran (12.9mg), wholemeal bread (2.5mg) and cocoa powder (10.5mg). Fortified cereals also contain iron and the values can be found on individual packets.

Good sources of Vitamin C are: Citrus fruits like oranges, lemons, limes etc, red peppers, strawberries, cranberry juice, cherries, blackcurrants, broccoli, watercress, cabbage, and Brussels sprouts.

If your doctor advises iron tablets due to anaemia, then it is important that you eat a diet high in fibre as iron tablets often cause constipation. Supplements containing psyllium husk provide a good source of fibre if you find other sources difficult to tolerate. (NEWAYS produces a supplement called Feelin’ Good which contains psyllium husk). Your fluid intake is also important to prevent constipation. (See Fluid Intake below).

Unfortunately, in today's world, it is impossible to receive the full complement of nutrients required to maintain good health. Every decade, the nutrient value in our fruits and vegetables is depleted because of modern farming methods.
See Our Food Today for more details.

Sufficient fluids allows your body to remove toxins. If you are dehydrated, water is drained away from some cells and sent to the vital organs. This can lead to tiredness, lack of concentration and gastro-intestinal problems.

Tea and coffee both contain caffeine and should be kept to a minimum. If you drink a lot of these beverages then now is the time to cut down. Some pregnant women find that they cannot tolerate these drinks during pregnancy.

Fizzy drinks and any drinks containing artificial sweeteners should be avoided. Aspartame, which is commonly used in diet drinks is a bio-chemical toxin and has been found to cause birth defects amongst many other health problems. For more information on Aspartame click here.

A glass of fruit juice can be counted as one of your required daily portions of fruit but you should not drink more than two a day because they can be quite acidic.

If you have problems drinking water, then diluting fruit juice is one way of making it more palatable. However, like most things, if you drink it often enough it becomes an acquired taste.

Filtered water is better than water straight from the tap but remember to change the filters regularly to prevent bacteria, nitrate, and metal build up. Mineral water is also good, preferably “still” water from glass bottles rather than plastic. Plastic bottles may contain chemicals which can cause birth defects. If you can only buy plastic bottles, make sure you drink it as soon as possible, as the closer it is to the expiry date, the higher level of contamination in the water.

The safest form of water is by reverse osmosis filtration. This is a very fine mesh filtration system that can be fitted under the sink. It filters out chemicals, metals, viruses, and bacteria. For details about a reverse osmosis system, click here.

Common chemicals that should be avoided are: Sodium Lauryl Sulphate found in toothpastes and some mouthwashes; Sodium Laureth Sulphate found in shampoos, shower gels and bubble baths; Propylene Glycol found in skin care products; DEA, MEA, TEA found in cosmetics, shampoos and shower gels; Fluoride found in toothpastes; and Talc. See Common Toxins for more details.

Therefore, the best chance of having a healthy baby would be to find safer alternatives like those supplied by NEWAYS. Neways International have made it their mission to produce toiletries that do not contain any harmful ingredients. Their efforts have been recognised by toxicologists and scientists all over the world for setting an example to other manufacturers.

Dr Samuel Epstein, a world renowned toxicologist, says "Neways has pioneered and succeeded in providing consumers with cosmetics and toiletries free from cancer-causing and harmful ingredients and contaminants. I warmly congratulate them on their accomplishments."

To see our range of safe, toxin-free personal care products, click on Products