Safe Food: What to eat and drink in pregnancy. Rosie Dodds

If you wish to cook fruit on the hob, use only a small amount of water and cook gently, for as little time as possible. Redcurrants or ripe plums need only a moment’s cooking – delicious on breakfast cereals or mixed into plain yoghurt.

      

Try baking large apples or bananas in the oven, wrapped in foil with a sprinkling of dried fruit and served with a dollop of low-fat fromage frais.

      

Vitamin C is easily destroyed by cooking. If you need to cook vitamin C foods, use only a small amount of water and cook for as little time as possible.

       Antioxidants: nutrients fighting pollution

      Antioxidants are a special group of nutrients that work to protect our bodies by blocking the action of ‘free radicals’.

      Free radicals are molecules (groups of particles) produced by our bodies. They are produced during many normal body processes – for example, the destruction of bacteria (germs) by our white blood cells, and the digestion of essential fatty acids. A certain level of free radicals is therefore normal.

      The problem is that levels of free radicals within our bodies seem to be rising, as more and more are produced in response to pollutants such as cigarette smoke, exhaust fumes, and other toxic substances. If left unchecked, free radicals damage the cells of our bodies and weaken our defences against diseases such as heart disease and cancer.

      The main antioxidants are:

      

vitamins C and E

      

two minerals called selenium and zinc

      

beta carotene (the safe form of vitamin A).

      Vitamin C is probably the most effective antioxidant. Most fruit and vegetables are good sources of vitamin C, especially citrus fruits, kiwi fruit, blackcurrants, peppers, tomatoes and green leafy vegetables. Vitamin E is found in vegetable oils, wholegrain bread and cereals, avocado pears and other green vegetables, eggs, butter and margarine.

      We can get zinc from lean meat, cheese, milk, wholemeal bread and cereals. Cereals are also a good source of selenium, along with fish, pork, cheese, eggs and brazil nuts. Two other mineral antioxidants – copper and manganese – are found in wholegrain cereals, nuts, vegetables, meat and fish.

      Beta carotene (and similar nutrients) are found in yellow and orange fruits such as mangoes, apricots, peaches and plums. Green leafy vegetables are rich in beta carotene, as are carrots, pumpkins and tomatoes. Cooked and processed tomatoes, in particular, are considered to be an excellent source of lycopene, another useful antioxidant.

      Antioxidants are important for all of us, whether pregnant or not. A balanced diet, with plenty of fruit, vegetables and wholegrain bread and cereals will provide plenty of antioxidants.

       Vitamin D: the sunlight vitamin

      Vitamin D helps our bodies absorb and use a mineral called calcium. Calcium is needed for strong bones and teeth. A good intake of calcium is especially important during pregnancy when your baby’s bones and teeth are developing.

      Vitamin D is found in oily fish, such as sardines and mackerel, eggs, milk and other dairy products, and fortified foods such as margarine and breakfast cereals. Vitamin D is also made within our bodies, a process started by sun-light on our skins. People who spend some time out of doors each day, and who eat plenty of foods rich in vitamin D, usually have good stores of the vitamin.

      The UK government recommends that pregnant (and breastfeeding) women should take a supplement of 10μg of vitamin D each day (sometimes written as 10mcg or 10 microgrammes). This is because some women in the UK may not build up adequate stores of vitamin D to meet the extra needs of pregnancy. You may like to talk to your GP about a vitamin D supplement if:

      

you do not eat milk foods, and other animal foods such as fish and eggs

      

you do not spend some time out of doors between 11am and 3pm each day (it doesn’t matter if the sun isn’t shining)

      

you usually cover your arms, legs and head when out of doors

      

you live in the north of England or in Scotland, where the winter days are short.

       Calcium: a mineral for strong bones and teeth

      Calcium and vitamin D are closely connected because we need vitamin D to help our bones and teeth make use of calcium. Dairy products are the best source of calcium.

      One piece of research suggests that not having enough calcium may mean that some women are more likely to develop pre-eclampsia – but more proof is needed.

       Foods rich in calcium (best first)

      

milk, yoghurt and hard cheese (soft cheeses, like cottage cheese and cream cheese, also contain calcium – but less than hard cheeses such as parmesan, Cheddar and Double Gloucester)

      

tinned fish – especially sardines and pilchards (including the soft bones!) and salmon

      

soya milk and tofu (made from soya) often have calcium added (check the labels – the normal level for cow’s milk is 120mg in 100ml)

      

foods made using white flour (which is fortified with calcium) – white bread, pizza bases and pastry

      

spinach and spring greens

      

chick-peas, kidney beans and tinned baked beans

      

sesame seeds and almonds

      

oranges and dried figs

       Zinc: the fertility mineral

      Zinc plays an important part in fertility (getting pregnant) and healthy pregnancy. It is also needed for growth and healing, and for good immunity to infections and disease. Meat, milk foods and seafood are all good sources of zinc. Some experts are concerned that the absorption of zinc by our bodies can be reduced by an excessive amount of fibre in our diets, and by unnecessary iron and folic acid supplements. This is one reason why it is important to consult your GP, midwife or pharmacist before taking any nutritional supplements during pregnancy.

       Foods rich in zinc (best first)