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Diet and your baby
Your diet affects your baby’s future happiness. Research at Southampton University, UK, has shown that mothers who eat a high-protein diet, such as the Atkins diet, when they are pregnant, are prone to higher blood pressure and stress as adults.

They are also susceptible to hypertension and heart disease. Researchers looked at 250 adults aged 28 to 30, whose mothers had been advised to eat 450g of meat a day and avoid carbohydrates while pregnant. For each daily portion of meat or fish eaten by the mother, the study found a 5% rise in her child’s levels of the stress hormone cortisol later in life.

These levels dropped by more than 3% for each weekly portion of green vegetables. The findings have re-emphasised the need for a balanced diet in pregnancy.

Eating for two
Eating for two is no excuse to break open bagfuls of chocolate biscuits or frequent your local fast food restaurant.

The Weigh-less organisation reports that excessive weight gain during pregnancy brings about a plethora of issues, especially if you are slightly overweight to begin with.

You will need to be monitored by your caregiver as you run the increased risk of hypertension, toxaemia, pregnancy-induced diabetes, miscarriage, varicose veins and stretch marks as well as pre-disposing your baby to childhood or adulthood obesity.

Growing another life is all about sensible eating and regular exercise (even just taking an evening walk) to ensure you are healthy in mind, body and soul. It is during this time that your need for certain nutrients increases, particularly your need for protein, calcium, iron and zinc as well as many of the vitamins. Consequently, your food intake should increase to meet your nutritional requirements.

What your body needs:
Protein This is necessary for the growth and repair of your cells. During pregnancy your need for protein increases by 25%, which can be achieved by adding one extra protein serving and one extra milk serving to your diet.

Protein can be found in meat, chicken, fish, eggs, milk and cheese, as well as vegetables such as lentils, soya, beans and hickpeas.

Minerals These are essential for your body to function optimally and include calcium, iron, sodium and potassium. They are only needed in small quantities, but have extremely important functions, eg iron is needed for the formation of red blood cells and calcium to build bones and teeth.

Iron During pregnancy your blood volume increases by 40%. Your iron requirements almost double to help manufacture this extra blood. If your iron stores are inadequate, you run the risk of becoming anaemic.

This intake is difficult to digest through diet alone, which increases the need for you to take your daily pregnancy vitamins.

Calcium During your second and third trimester, your baby demands a relatively high intake of calcium for bone and teeth formation. Your baby’s teeth start forming around the eighth week of life in your womb and are well formed by the end of your pregnancy.

Your child’s molars which usually only erupt at age 6, begin to develop just before birth. If you don’t have enough calcium intake, your baby’s needs will still be met, but to your detriment.

Your calcium deposits are drawn upon, resulting in an increased likelihood of soft, porous, brittle bones and future osteoporosis. To ensure an adequate calcium intake make sure you have 350ml milk, 300ml yoghurt or 60g of cheddar cheese over and above your normal diet.

Vitamins Like minerals, your body only needs a small amount for health and growth, although your daily requirements increase during pregnancy.

If your diet is varied and rich in fruits and vegetables, this should not pose a problem. Make sure you stick to a multi-vitamin supplement specially formulated for pregnant women or one your caregiver has recommended, as large doses of vitamins A and D may do more harm than good. Folate, better known as folic acid, works together with iron to produce red blood cells.

A folate deficiency may lead to complications in the baby such as Spina Bifida and other neural tube defects. The amount needed is difficult to ingest through diet alone and most caregivers will recommend you take folic acid for, at least, the first 12 weeks of pregnancy.

The good news is that beside the proteins, vitamins and minerals mentioned there is no need to worry. As long is your diet contains foods from all the major food groups, your body and baby should get all the nutrients needed.

Healthy eating
Natural extra virgin olive oil is a healthy and delicious alternative to improve your wellbeing.

Try these delicious ideas to enhance your pregnancy diet:

Source: Vesuvio Extra Virgin Olive Oil, available in 250, 500 and 750ml bottles at selected Pick ’n Pay, Spar and Woolworths stores as well as delis and farm stalls.

Healthy drinking
You are more inclined to feel thirsty during your pregnancy – so make sure you have water or a healthy cold drink on hand at all times. Iced Rooibos is delicious over crushed ice with a slice of lemon, and Ceres sparkling juices are perfect party fare. And don’t forget the new Liqui Coolers – the ideal, sin-free, alcohol-free drink.

For more info go to www.pregnancywithoutpounds.com