A HEALTHY PREGNANCY

Eat the right diet to deal with common discomforts during pregnancy.

Sickness: Nausea and vomiting during pregnancy is caused by hormonal changes and may be worsened by your state of mind.

What you should do? —Eat toasted bread or light biscuits in the morning before getting out of bed.

—Avoid drinking liquids at meals; instead drink them between meals. —Eat small amounts more often.

—Avoid or limit fried foods, spicy foods and caffeine (chocolate, tea, coffee).

—Get plenty of fresh air by opening the windows or going outside.

Constipation: Constipation can occur because of hormonal changes, morning sickness, the baby slowing down, the removal of waste from the baby, and from high doses of iron or calcium supplements.

What you should do? —Drink a glass of water early in the morning. —Eat more fresh or dried fruits.

—Eat more fresh vegetables.

—Select whole meal breads and cereals such as

—Walk daily.

—Use the toilet when you feel the urge. Do not

it helpful to set aside one time of the day to use the toilet.

Heartburn and indigestion:

Contributing factors during pregnancy include the slow movement of food through the intestines and the growing baby pressing on the stomach. What you should do? —Avoid fried and oily foods.

—Eat small amounts more often.

—Fat-free milk or yoghurt and low-fat crackers may help relieve discomfort. —Walk after meals. Avoid lying down after eating. —Wear loose clothes. —Consider limiting some or all of the following: acidic food (citrus fruits, tomatoes, pickled foods, etc.) hot spicy foods, coffee, tea, carbonated water and chocolate.

Gas and distention: Contributing factors include the slow movement of food through the intestines, the baby partially blocking the release of gas, and gas forming foods.

What you should do?

If gas is bothering you, try all or some of the following:

—Avoid chewing gum and soft drinks.

—Limit fruit juices. —Limit milk; instead try more yoghurt or laban. —Limit gassy foods such as beans, lentils, cabbage and other leafy vegetables.

—Try soaking gassy vegetables before cooking. —Eat slowly in a relaxed environment. Swallow and chew foods well. —Avoid talking while eating to reduce the amount of air that you swallow. High blood sugar:

Occurs in pregnant women who are overweight or have a history of diabetes in the family. Blood sugar may be high only during pregnancy because of hormonal changes that interfere with the use of sugar. Anyone with high blood sugar during pregnancy should control weight and prevent or delay the development of type 2 diabetes later in life.

What you should do? —Limit weight gain to recommended amounts. —Avoid sweets, sugar, honey and more than 120 ml of fruit juice daily.

foods.

—Eat a balanced diet. —Follow up with your clinical dietician as needed to control blood sugar levels.

High blood pressure: Contributing factors include excess body weight and hormonal changes.

What you should do? —Avoid adding salt to foods and eating salted food.

—Avoid fast food and ready-made food that often have added salt. Abeer Majed Al Kusayer

Clinical Nutrition and Dietetics, Dubai Hospital – Dubai Health Authority