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HOW TO BE A MUM-TO-BE
This is your time to feel special

Is there ever a more important time to look after number one? After all, life is going to be all about a new little someone else in a few months, so this is your time to prepare both mentally and physically. And taking good care of your own well being now, by eating well, exercising and relaxing, means you’re also giving your growing baby the best of beginnings.

The truth about eating for two
The old tale of needing to ‘eat for two’ isn’t exactly true, as baby doesn’t need any extra foods, just for you to eat a good balance of carbs, protein, fruit and veg. Eating healthily and well is the watchword. With a few exceptions, the rules for healthy eating in pregnancy are the same as for everyone else:

• Carbohydrates like bread, potatoes and pasta should make up the bulk of meals, with a small portion of protein-rich fish or meat.
   
• Eat plenty of fresh fruit and vegetables every day.
   
• Milk, cheese and yogurt are high in calcium and help build baby’s bone.
   
• Turn from salty and sugary snacks to fruit, dried fruit, and raw vegetables.
   
• Drink plenty of water and fruit juice.
   
• If you’re a vegetarian, check with your doctor or midwife that you’re getting
  all your essential nutrients – particularly iron – during pregnancy.

Just can’t face that food?
If being pregnant has put you right off your food, a few carbohydrate-rich snacks could be just the thing. Try:

• A bowl of cereal, muesli or porridge with milk or yogurt
   
• Sandwiches with Marmite® (as salty tastes can alleviate nausea)
   
• Toast with ginger marmalade or simple ginger biscuits (can help reduce nausea)
   
• A baked potato with butter (or a filling that appeals to you)
   
• Pasta on its own (or with a sauce if you fancy one)
   
• Potato and leek soup
   
• Not forgetting the ever-classic beans on toast

What not to eat…
When you are pregnant there are some foods that you should avoid because they are unsafe for your baby. These include:

• Unpasteurized cheeses, which may carry listeria ( a bacteria that is killed by the pasteurization process). Eating foods containing listeria increases the risk of a miscarriage. Check the label when you buy cheeses to find out if it is unpasteurized. If you are unsure – however appetizing it looks – it is probably best to avoid it.
   
• Raw or undercooked meats may also contain listeria and should therefore be avoided. It is probably a good idea to steer clear of shellfish, sushi, and rare meats like steak. Also, if you are having a barbecue, ensure the meat is thoroughly cooked before eating.
   
• Raw or lightly-cooked eggs may contain salmonella, an organism that causes food poisoning. If you are pregnant it is best to eat hard-boiled rather than soft-boiled eggs. Also, be wary of foods containing raw egg, such as mayonnaise and mousse desserts. Always read the label before buying foods to check whether they contain raw eggs.
   
• Liver contains high levels of vitamin A that can cause foetal abnormalities if eaten in excess. Foods containing high amounts of liver, such as pate, are therefore best avoided during pregnancy.
   
• Certain fish as the government’s Food Standards Agency has recommended that pregnant women don’t eat shark, swordfish or marlin, as it may contain potentially unsafe levels of naturally occurring mercury. They also advise that woman who intend to become pregnant, are pregnant or breastfeeding, should eat no more than two medium-size cans of tuna (with a drained weight of 140g per can), or one fresh tuna steak per week. This is comparable to six rounds of tuna sandwiches of three tuna salads per week.
   

To exercise or not to exercise?

• If you already exercise regularly, you still can – as long as you don’t push yourself too far – never more than 30 minutes at a time. Check with your doctor and always tell your exercise teacher you are pregnant. There are some obvious sports to avoid like horse-riding, high impact aerobics or anything too strenuous. And if you’re cycling make sure your bike has a woman’s saddle and make allowance for your new weight distribution! Otherwise take advice from your trainers and medical advisers about continuing your normal fitness routine.
   
• If you’re not very fit at present, gently exercise now will enhance your sense of well being. Swimming is ideal as it supports your bump. Also increase your walking and dancing (not too vigorous). Antenatal keep-fit classes are ideal – check your teacher has an RSA qualification in ante-/postnatal exercise.
   
• In all exercise, take care of your lower back, which is more easily damaged during pregnancy.
   
• Pelvic floor exercise is an “invisible workout” that has noticeable benefits later and can be done anywhere, any time. Pull up inside as if trying to stop yourself going to the toilet and gently release. Repeat 10 times. \

Quit smoking
Quitting smoking is one of the most important things you can do for the health of your unborn child. Really try to quit when you find out you are pregnant, or better still, before you even start trying for a baby. Also avoid sitting in smoky environments. If your partner smokes try to persuade him to quit or at least not smoke when you are around.

Medical research has shown that pregnant women who smoke are more likely to have a miscarriage. Babies born to smokers also tend to be smaller because they are starved of oxygen in the womb.

Give up alcohol
Try to give up alcohol all together during pregnancy. Excessive alcohol consumption and binge drinking are harmful to your baby. If you drink a lot of alcohol normally, cut down and try to cut it out. If you find stopping drinking alcohol difficult, ask your GP or midwife for advice.

Relax

Getting stressed is unhealthy at any time, but particularly during pregnancy because it can raise your blood pressure, which is harmful for the baby. It is therefore best to avoid stressful situations when pregnant and, if you normally have a hectic life, try slowing down and relaxing more. If stress is a particular problem for you, consider taking up yoga or meditation.

“When will I ever get my body back?”
You’re very likely to hang on to some extra weight for at least 6 months after your baby arrives, but there’s no need to diet – just make sure you eat sensibly. Breastfeeding does help to shift additional fat around the middle and tops of the legs. Also, post-natal exercise groups are great way of targeting those tums and bums (they’re also a great way of meeting other new mums!)

Caring tip
Folic acid is a B vitamin, which assists a growing baby’s neurological development in the womb, reducing the chance of spina bifida. A daily dose of 0.4 milligrams (may also be written as 400 micrograms) is recommended during the first 12 weeks of pregnancy and before conception, if at all possible. Regardless of diet, all women need to take this daily supplement during this time.

Dressing tips
When planning your maternity wardrobe, the trick is to put together those essential pieces you can mix and match. And always remember that as a growing mum-to-be, your bump is something to be truly proud of!

• Choose clothes specially designed to accommodate your growing bump, such as longer front t-shirts, trousers with stretch panels, jersey basque or adjustable waistbands
   
• To ensure extra comfort, select natural fibres like cotton
   
• A touch of stretch such as elastane can further increase the comfort zone