Rosie Dodds - Safe Food - What to eat and drink in pregnancy

NCT Book of

Safe foods

Hannah Hulme Hunter and Rosemary Dodds

Thorsons/National Childbirth Trust Publishing

Thorsons is an imprint of HarperCollins Publishers Ltd. 1 London Bridge Street London SE1 9GF

www.harpercollins.co.uk

First published by Thorsons and National Childbirth Trust 1998

Copyright © NCT Publishing 1998

Hannah Hulme Hunter and Rosemary Dodds assert the moral right to be identified as the authors of this work

A catalogue record for this book is available from the British Library

All rights reserved under International and Pan-American Copyright Conventions. By payment of the required fees, you have been granted the non-exclusive, non-transferable right to access and read the text of this e-book on-screen. No part of this text may be reproduced, transmitted, down-loaded, decompiled, reverse engineered, or stored in or introduced into any information storage and retrieval system, in any form or by any means, whether electronic or mechanical, now known or hereinafter invented, without the express written permission of HarperCollins e-books

HarperCollins Publishers has made every reasonable effort to ensure that any picture content and written content in this ebook has been included or removed in accordance with the contractual and technological constraints in operation at the time of publication

Source ISBN: 9780722536070

Ebook Edition © AUGUST 2016 ISBN: 9780007399703

Version 2016-09-02

Cover

Title Page NCT Book of Safe foods Hannah Hulme Hunter and Rosemary Dodds

Copyright Copyright Copyright Introduction 1 What is ‘healthy eating’? 2 More about healthy eating 3 Safety first 4 ‘But I feel so awful’ 5 Eating for two? 6 Healthy eating and lifestyle 7 Questions and (some) answers 8 After the birth 9 Breastfeeding Index About the authors Other Titles in this Series About the Publisher Thorsons/National Childbirth Trust Publishing Thorsons is an imprint of HarperCollins Publishers Ltd. 1 London Bridge Street London SE1 9GF www.harpercollins.co.uk First published by Thorsons and National Childbirth Trust 1998 Copyright © NCT Publishing 1998 Hannah Hulme Hunter and Rosemary Dodds assert the moral right to be identified as the authors of this work A catalogue record for this book is available from the British Library All rights reserved under International and Pan-American Copyright Conventions. By payment of the required fees, you have been granted the non-exclusive, non-transferable right to access and read the text of this e-book on-screen. No part of this text may be reproduced, transmitted, down-loaded, decompiled, reverse engineered, or stored in or introduced into any information storage and retrieval system, in any form or by any means, whether electronic or mechanical, now known or hereinafter invented, without the express written permission of HarperCollins e-books HarperCollins Publishers has made every reasonable effort to ensure that any picture content and written content in this ebook has been included or removed in accordance with the contractual and technological constraints in operation at the time of publication Source ISBN: 9780722536070 Ebook Edition © AUGUST 2016 ISBN: 9780007399703 Version 2016-09-02

Introduction Introduction Meals should be times when we can sit back and enjoy the taste of good food. They should be times when our busy lives slow down a little, when we can chat with friends or family – or simply think our own thoughts. They should be times for rebuilding our energy, so we return to our work or our play with enthusiasm. But eating is, of course, more than occasions. Eating a balanced diet is perhaps the single most important contribution we can make to our own wellbeing. During pregnancy you are sharing your food and drink with your unborn baby. You are responsible for her growth and healthy development, as well as your own wellbeing. A good eating pattern during pregnancy: helps your body cope with the special demands of being pregnant; has a positive influence on the future health of your baby; builds up stores of energy and nutrients for times of need; and prepares your body for breastfeeding and nurturing your baby. But it may not be easy during pregnancy to change your eating habits. Pregnancy is a very busy time for many women – working, looking after a home and family and fitting in clinic appointments. At the same time, you may not be feeling well – you may have pregnancy sickness or tiredness, and you may feel uncomfortably full and big. You may worry about putting on too much weight – or about not putting on enough. Many women are concerned about food safety – there seem to be so many rules and warnings about paté and eggs and soft cheeses. Sometimes it just seems easier to open another packet of chocolate biscuits! And so we decided to write this book. The information in this book is based on sound scientific research. If the findings of the research are unclear, we say so. We offer you clear and unbiased information – but we do not make decisions for you. Each woman reading this will have unique needs and priorities, and you alone can make the decisions that suit your life. Only when risks are clear-cut do we firmly state a recommended course of action. Whether you are planning to get pregnant, are newly pregnant or due to have your baby next month, we hope that this book will guide you, ease some of your anxieties – and support you when making food decisions during pregnancy. Above all, we hope this book will help make eating fun. Hannah Hulme Hunter Rosemary Dodds September 1998

1 What is ‘healthy eating’? 1 What is ‘healthy eating’? Healthy eating is about choosing a balance of food, and feeling your best physically and mentally. Healthy eating is about real food – and enjoying eating. In this chapter we describe the main food groups, explain why they are important and talk about the part that each group plays in a healthy and balanced diet.

2 More about healthy eating 2 More about healthy eating In this chapter, we talk in more detail about some of the vitamins, minerals and other nutrients mentioned in Chapter 1 . Eating the kind of balanced diet described in Chapter 1 will ensure that you take in plenty of most vitamins and minerals without worrying about any extra foods or supplements. There are a few exceptions to this – the most significant one being folic acid, one of the B group of vitamins. This is a very important vitamin for pregnant women – and for women planning a pregnancy. There are a few other vitamins and minerals that certain groups of women may need to take special note of: for example, vitamin B 12 if you eat a vegan diet, iron if you had very heavy periods before pregnancy, and vitamin D if you rarely go out of doors. Read on to find out more.

3 Safety first 3 Safety first Pregnancy is a time to enjoy a rich variety of foods. It is also a time to take care of yourself and your growing baby by keeping in mind a few basic guidelines on food choice and preparation. In this chapter we talk about the foods that may cause problems for you and your baby during pregnancy, and suggest ways in which you can avoid these problems.