A-Z of Nutrition in Pregnancy: S - Z

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If you have not been focusing on eating healthily, there’s no better time to start.

WORDS DR LIM MAY LI

 

S is for…

Too much sugar is a no-no. it is bad for your teeth and may predispose you to diabetes including gestational diabetes. Limit the amount of sugar added to your hot drinks. Always remember “moderation” is the best approach.

 

T is for…

Avoid trans fats. They are artificially created fats used in the manufacture of foods to increase shelf life. Trans fats increase the risk of coronary heart disease.

 

 

Check labels of products you buy.

Trans fats are present if labels indicate “hydrogenated fat/oil” or “partially hydrogenated fat/oil”.

 

 

U is for…

Unpasteurised dairy products have not gone through the heat treatment needed to kill bacteria. They may cause food poisoning. Dairy products made from unpasteurised milk include cheeses such as stilton, camembert, brie and goats’ cheese. If milk is unpasteurised, boil it before drinking.

 

 

V is for…

Vegetables are always a healthy option. Aim for four to five servings of vegetables per day. Vegetables of the green leafy variety are rich in folate which is essential for making your red blood cells. The roughage provided by vegetables will prevent constipation.

 

 

W is for…

Common whole grains include wheat, oat, barley, brown rice and rye.

 

 

Whole grainsare rich in nutrients such as iron, selenium,

magnesium, vitamin B, folic acid and niacin.

 

 

These are important for the baby’s development and placenta growth.

 

 

X is for…

Helping yourself to an eXtraserving or “eating for two” are not necessary in pregnancy. Ensure a well-balanced diet so your developing baby can reap the benefits of this healthy eating. As a general rule, eat less fatty/sugary foods from carbohydrate, protein, vegetable/fruit and dairy groups.

 

 

Y is for…

Yoghurt is a good source of protein and calcium. Go for the low-fat option. Probiotic yoghurt is safe during pregnancy.

 

 

Z is for…

Zinc is important for many biological functions. Zinc supplementation has been reported to reduce preterm birth. There is, however, no apparent effect on neonatal mortality. While there appear to be no harmful effects from zinc supplementation, the overall benefit currently appears limited (WHO 2103).

 

Dr Lim May Li is a consultant obstetrician and gynaecologist from Gynaecology Consultants Clinic and Surgery.

 

 

Thanks for sharing!