Busting the health and nutrition myths of pregnancy
PLANNING on having a baby? Then you should start looking at changing your diet before you get pregnant.
A recent survey by Pregnacare as part of their Keeping Mum campaign found that one in two pregnancies are planned, but over one third of women (39 per cent) only knew they were expecting because they felt ‘something was different.’
And dietitian Orla Walsh says there are a number of myths surrounding nutrition when it comes to preparing for pregnancy and looking at what you are eating.
‘In Ireland we tend to be quite reactive rather than proactive,’ Orla says. ‘Women will start to become very healthy when they find out they are pregnant, but ideally, you should change your nutritional habits about four months before getting pregnant in the first place.’
There can be a lot of conflicting advice about pregnancy, and mums are often reluctant to discuss their news before 12 weeks, says Orla, as this is when miscarriages are most likely to happen.
‘However, it’s often a time when mums experience symptoms such as morning sickness or nausea which can lead to them not eating properly.’
The first 12 weeks are vital in terms of the baby’s development so a supplement specifically designed for pregnancy supplies all the nutrients and vitamins required for a healthy pregnancy, she continues.
Orla has also been offering some sound advice on the myths and pitfalls women who are expecting or who are planning a baby could fall prey to. For example, lots of women don’t start taking folic acid until they find out they are expecting.
‘It’s a common misconception that women should take folic acid the minute they become pregnant. It’s best to begin this months before you conceive, so your body has a store of it,’ says Orla.
This nutrient is vital — it helps prevent neural tube defects by up to 70 per cent when taken at least eight weeks before getting pregnant and during the first trimester.
‘So really you need to be taking this for around 20 weeks in total,’ she says.
There are foods which contain folic acid like green vegetables and citrus fruits, but realistically, says Orla, a supplement is needed to get the 400 micrograms you need if you are preparing to get pregnant or are in the early stages of pregnancy. ‘It is difficult to hit that marker through diet alone.’
EXPECTANT mothers should avoid certain fish oils such as cod liver oil — although it contains essential Omega 3s, it’s better to get these from another source, Orla reveals.
‘Too much vitamin A in the body can actually have an negative effect on the pregnancy,’ Orla says. ‘It’s a fat-soluble vitamin so having an excess of it in your body can be an issue. This is one of the reasons women who are pregnant need to avoid things like liver paté or cod liver oil.’ Have two portions of oily fish a week — but cut down on your tuna tins. We’ve often been told to avoid fish altogether during pregnancy, but Orla says two portions of oily fish a week will provide you with some essential nutrients.
‘Any fish that is oily is ideal — it’s strange, but most people in Ireland don’t actually eat enough of it.
‘Oily fish are the ones with dark flesh like salmon and mackerel so if you are expecting or want to conceive you should eat these twice a week or take an Omega 3 oil supplement. EPA and DHA Omega 3 oils are vital for pregnancy especially in the final three months.’
‘The likes of shark, marlin, bluefin and swordfish are high in mercury so you should avoid them,’ says Orla.
It’s not surprising given our climate, but we have a distinct lack of vitamin D in our bodies. Orla advises women who are considering having a baby — and even those who are not — to remedy this by taking the supplement.
‘Take at least five micrograms of vitamin D per day if not 10, to help support the pregnancy,’ she says.
Another element we are lacking in — and an important one for the production of healthy brain development for baby — is iodine. Foods such as kelp and seaweed are rich in this, but pregnant women suffering nausea may find it difficult to consume anything but plain food, especially for the first number of weeks.
‘We now know that 55 per cent of Irish women have inadequate levels of iodine in their diets and in their bodies. And one in ten women will suffer with morning sickness and that’s why taking a broad spectrum mineral and multi vitamin that’s designed for pregnancy will offer a little reassurance, especially for those who are quite sick during the first half of the pregnancy.’