Text only
|
Site map
|
widescreen
|
text size: A / A / A

Pre-Conception Advice

Planning for Pregnancy

If you are planning a pregnancy it is important to be as healthy as you can be before you get pregnant. There are a number of things that you and your partner need to consider and address before embarking on your exciting journey to parenthood

Be At Or Near Your Ideal Body Weight

Being a healthy body weight is important before pregnancy. If you're very underweight, it can be more difficult to conceive. Being obese may also cause problems with conceiving. Women who are obese while pregnant also increase the risk of complications during pregnancy, delivery and in the few days after birth.

The ideal weight range is usually calculated using the Body Mass Index (BMI). A BMI of between 18.5 to 25 is a healthy weight for most people and associated with relatively low risks. For people with a BMI over 30, even a small weight loss can greatly increase your ability to conceive and have a healthy pregnancy. Take steps either to lose or gain weight using a sensible eating plan before you become pregnant. If you are concerned about your weight please make and appointment to see your GP or Practice Nurse.

and your partner…

Eating a healthy diet and being the right body weight is important for men who are hoping to become dads, too. Here are some tips:

Aim to be the right weight for your height by eating sensibly and exercising on a regular basis
Follow the principles of healthy eating. Eating a variety of foods will help ensure you have all the nutrients you need such as zinc and selenium – which are important for healthy sperm!
Stick firmly within the recommended alcohol limits. Do not exceed three to four units per day on a regular basis, preferably with some alcohol-free days each week

Eat A Balanced Diet

With a few exceptions, you can continue to eat a normal, healthy diet before (and during) pregnancy. This includes regular meals and snacks, and a sensible healthy eating regime containing:

Plenty of starchy carbohydrates - bread, rice, pasta, breakfast cereals, chapattis, couscous and potatoes
Plenty of fruit and vegetables - at least five portions a day
Low or reduced fat dairy products such as milk, yoghurt, fromage frais and pasteurised cheeses
Lean sources of protein, such as meat, poultry, fish, eggs (well-cooked), beans and pulses
Not too many fat-rich and sugary foods
At least eight medium glasses of fluid each day
Very little or no alcohol

Foods that you should avoid prior to and during pregnancy

Undercooked or raw eggs, or foods likely to be made with them, (including home-made mousses and home made mayonnaise which will be made with raw eggs). Eggs should be cooked until hard. Note – Mayonnaise bought from a supermarket and not home made is perfectly safe to eat.
Undercooked or very rare meat and fish – there should be no pink bits left (even if that’s the way you usually like it!).
Raw fish in dishes like sushi or smoked salmon
Raw or cured meat like Parma ham.
Unpasteurised milk, cheese or yogurt.
Soft cheeses like brie, camembert, ricotta, or blue veined cheeses (ordinary cheddar cheese, cream cheese or cottage cheese is fine, as long as they are pasteurised – check the label!).
Pâté or liver – these can have excessive amounts of vitamin A which can harm your baby.
Swordfish, marlin and shark. These fish can contain potentially unsafe levels of mercury which can harm your baby’s developing nervous system. Tuna also contains mercury, so limit the amount you eat to up to four medium-size cans (140g drained weight, per can) OR two fresh steaks (up to 170g raw weight, per steak) a week.

Foods or Drinks to be consumed with caution

Alcohol

Heavy drinking during pregnancy can harm an unborn child, and there's evidence that it's associated with birth defects and lower birth weight.

There has been a lot of confusing information concerning the amount of alcohol that it is safe to consume prior to and during pregnancy. However, as a general rule it is wise to avoid alcohol whilst trying to conceive and for the first 12 weeks of pregnancy and then to consume no more than one to two units once or twice a week throughout pregnancy. The Royal College of Obstetricians and Gynaecologists says there is no evidence that a couple of units once or twice a week will harm a baby, but some women choose to give up alcohol altogether during pregnancy.

Caffeine

Caffeine, found in tea, coffee and many soft drinks, interferes with the body's absorption of iron and other nutrients. Try to reduce your intake of caffeine by drinking no more than four cups of coffee, six cups of tea, or eight cans of cola per day.

Peanuts

If you or your family (including the father's family) have a history of food allergy or other allergies such as hay fever or asthma, you may want to avoid peanuts before and during your pregnancy.

Vegetarians and vegans

A well-planned vegetarian or vegan diet should be adequate to maintain the health of both mother and child during pregnancy

Start Taking Folic Acid

This is particularly important before conception and during the first trimester (3 months) of pregnancy. Mothers who lack sufficient folic acid are at increased risk of having a baby with a neural tube defect (NTD), such as spina bifida.

From the moment you start trying to conceive until the end of week 12 of your pregnancy, you should take a daily 400 microgram supplement of folic acid. Women with a history of NTDs should be prescribed a 5mg supplement. You can buy folic acid from any health food shop or chemist or you can ask your GP for a prescription.

These supplements should be in addition to dietary intake, which should be about 200 micrograms per day. Many everyday foods are a good source of folic acid, these include:

Green leafy vegetables - cabbage, broccoli, spinach, Brussels sprouts, spring greens, kale, okra and fresh peas
Pulses - chickpeas, black-eyed beans and lentils
Fortified breakfast cereals
Wholemeal and wholegrain breads and rolls or those fortified with folic acid

Folic acid is easily lost during cooking, so steam vegetables or cook in only a little water for a short time to retain as much goodness as possible. Supermarkets and food manufacturers often identify good sources of folic acid with a special label. Look out for these the next time you go shopping.

Take Regular Gentle Exercise

Try low-impact aerobic exercise such as walking, dancing, stationary cycling, or swimming, because they work your heart and lungs while developing physical fitness. Carrying on with this sort of exercise will help you maintain your fitness levels during pregnancy.

Swimming is particularly good as it's an excellent workout for most of your bodies muscle groups. You could also try yoga which will help you to stay relaxed, as well as toned and supple. Yoga can be a good form of exercise during pregnancy too, but make sure your instructor is qualified to teach Yoga to pregnant women. Whatever you choose, always remember to warm up first.

If you need any further advice please do not hesitate to contact the Community Midwives – you can get their number from the contacts page on this web site, or from your GP surgery.