Software Vault: The Diamond Collection/The Diamond Collection (Software Vault)(Digital Impact).ISO/cdr15/vegsocuk.zip/PREGNCY.TXT

Text File | 1995-03-13 | 13KB | 303 lines

                           VegSocUK Information Sheet
                             THE VEGETARIAN SOCIETY


   ___________________________________

                                   PREGNANCY

PRECONCEPTION

   The health of a mother and baby is influenced not only by diet during
   pregnancy but also by diet before conception. Eating a healthy diet before
   pregnancy will give your body a good store of nutrients for the baby to draw
   on during pregnancy. The foetus is most susceptible to nutritional imbalance
   during the first few months of pregnancy because this is the time of most
   rapid development.

   If you are very underweight or overweight, you should try to achieve an
   acceptable weight for your height by a sensible and well-balanced diet.

   If you take the contraceptive pill, it is a good idea to come off and use an
   alternative method of contraception a few months before conceiving. This is
   because the pill can alter levels of some nutrients, particularly vitamin B6,
   folate and zinc. Ensure that you have a well balanced diet with plenty of
   fresh fruit, vegetables (especially green vegetables) and wholegrain cereals.
   Try to avoid fatty foods, sweets, biscuits and cakes.

   Now is the time to make other healthy lifestyle changes and so stop smoking,
   cut down on alcohol and drinks containing caffeine such as tea, coffee and
   cola. Try a barley drink such as Barley Cup, or herb and fruit teas instead.

   If you find you are pregnant before you have had time to think about
   preconception, then don't worry, there is still plenty of time to make
   healthy changes to your diet.

   ___________________________________


  PREGNANCY

   Pregnancy is a time when good nutrition is vital, for vegetarians and
   non-vegetarians alike. It is a time of readjustment as well as growth. The
   nine months are divided up into three divisions of three months each called
   trimesters. Many women experience changes in mood, activity and appetite with
   the different stages of pregnancy.

   There is no truth in the old saying that pregnancy means eating for two. The
   extra energy needed is only 200-300 calories a day for nine months. This is
   equivalent to two slices of bread with margarine or a jacket potato with
   baked beans or cheese. Some women do feel a lot more hungry than this and if
   they are gaining weight at the right rate, they should eat according to their
   appetite.

  0-3 MONTHS

   Women usually feel different and may experience tiredness as well as a
   feeling of sickness particularly in the morning (see advice on morning
   sickness). Calorie needs are only about 100kcal more in the early stages of
   pregnancy and some women do not experience much increase in appetite until
   the end of this period.

  3-6 MONTHS

   Appetite usually increases after the first three months and this period
   requires about 300-400kcal extra calories a day. Extra calorie needs should
   be met by cereals, pulses, nuts and seeds, dairy products (unless vegan) and
   starchy vegetables such as potatoes.

  6-9 MONTHS

   The baby is maturing now and this is a time for easing up on activity and
   preparing for the birth. The baby takes up a lot of space and may press on
   the stomach, reducing the capacity for food. Many women feel they need to eat
   small meals more frequently at this stage. Normal weight gain during
   pregnancy is about 22 to 28 pounds or one and a half to two stones (10 - 12.5
   kg). Weight gain often slows down during the last few months of pregnancy.

   ___________________________________

EXERCISE

   It is a good idea to do some form of exercise during pregnancy. Antenatal
   clinics normally advise on appropriate exercise. Swimming or gentle yoga are
   often recommended.
   ___________________________________

NUTRIENTS

  FLUID

   You may find that you are more thirsty during pregnancy. This is natural as
   fluid intake should increase. Never allow yourself to become over thirsty and
   include plenty of fresh water, dilute fruit juices, milk (soya or cow's) and
   herb teas. Drinks containing caffeine (tea, coffee and cola) should be
   limited and alcohol should be avoided altogether if possible.


  PROTEIN

   Increased protein needs in pregnancy are usually met simply by the extra
   calories from more foods. Protein can be found in milk, cheese, eggs, soya
   milk, tofu, cereals, nuts and pulses. A normal variety of these foods will
   provide adequate protein.

   Intake of dairy products and eggs should not increase dramatically. Some
   people believe that excessive amounts may sensitise the baby in the womb to
   allergies towards these foods.

  IRON

   The need for iron is increased during pregnancy, especially during the later
   stages. Anaemia, due to iron deficiency, is common in pregnancy whether you
   are vegetarian or not. Vegetarians should be especially careful to include
   plenty of iron in their diet as vegetable sources are not as well absorbed.

   Good vegetarian sources of iron can be found in wholegrain cereals, pulses,
   green vegetables and dried fruits. Iron absorption is increased if taken with
   a good source of vitamin C, which can be found in fresh fruit and vegetables.
   Tea contains tannin which can inhibit iron absorption and should not be taken
   an hour before or after a meal.

   Many doctors routinely prescribe iron tablets for pregnant women. Iron
   tablets may not be needed unless a blood test demonstrates anaemia. Iron
   levels normally decrease during pregnancy as the blood becomes more dilute.
   Some women prefer to take a natural iron supplement, such as Floridix, which
   is available from health food stores.

  CALCIUM AND VITAMIN D

   The body needs extra calcium during pregnancy, especially in the later
   stages, to enable the baby's bones to develop. Calcium absorption from the
   gut is more efficient during pregnancy and this should provide enough to meet
   requirements. Vegans and vegetarian women who consume few dairy products need
   to be particularly careful to ensure adequate calcium in the diet. Some vegan
   women, especially if they intend to breast-feed, may decide on a calcium
   supplement as a wise precaution, although with a good vegetable intake of
   calcium, it may not be necessary.

   Good sources of calcium include green vegetables, almonds, sesame seeds or
   tahini, cow's milk, tofu, cheese, yoghurt, wholegrain cereals and pulses.

   Vitamin D is essential for calcium absorption and can be obtained from
   sunlight, margarine and dairy products.

  FOLATE

   Folate is one of the B vitamins needed in increased amounts during pregnancy.
   Research has shown that a deficiency of folate during pregnancy can lead to
   birth defects. Vegetarians should not be at risk as the best sources of this
   vitamin are green leafy vegetables, fruit, peanuts, yeast extract and
   wholegrain cereals.

  VITAMIN B12

   This vitamin is essential to the growth and development of your baby. If
   adequate amounts of dairy products, eggs and fortified yeast extract are
   included in your diet, then you should have enough vitamin B12. It is
   especially important for vegans to include a reliable source of vitamin B12
   in the diet during pregnancy. Some vegan foods, such as certain brands of
   soya milk, margarine and soya products are fortified with this vitamin. If
   the vitamin B12 in your diet is unreliable, then a supplement is recommended.

   ___________________________________

WHAT FOODS AND HOW MUCH

   The 'table' below should be used only as a guide. A serving refers to a
   normal sized portion that you would have for a meal or a substantial snack.
   For example, a cereal serving can be two small slices of bread, a portion of
   pasta or a large potato. A fruit serving is equivalent to one whole piece and
   a  vegetable serving is about 3.5 oz (100g). A large portion of nutloaf could
   be counted as a cereal and a nut serving. If you are gaining weight normally,
   the size of a serving can be based on appetite.

   Food Group: Cereals (wheat, oats, rice, barley, rye etc.)
   Servings / day : Four
   Provides : Energy, protein, fibre, calcium, B vitamins, iron, zinc

   Food Group: Pulses (beans, chick peas, lentils etc.)
   Servings / day : One - two
   Provides : Protein, fibre, energy

   Food Group: Nuts & seeds (almonds, peanuts, nutbutters, sesame seeds etc.)
   Servings / day : One - two (small servings)
   Provides : Energy, protein, fat, calcium

Fruit & vegetables;

   Food Group: Leafy greens, Red & yellow vegetables, Fresh fruit, Dried fruit
   Servings / day : Four - five
   Provides : Iron, calcium, folate, Vitamin A, Vitamin C Iron, zinc

   Food Group: Dairy products & Soya products (soya milk, tofu etc.)
   Servings / day : Three - four
   Provides : Protein, calcium, vitamin B12

   Food Group: Vegetable oils & fats
   Servings / day : Two (small servings)
   Provides : Energy, vitamins A, D (margarine & butter) & E (vegetable oils)

   Food Group: Yeast extract & other B12 fortified foods
   Servings / day : One
   Provides : Vitamin B12

   It is a good idea to avoid sweets, cakes, sugar and soft drinks as these
   provide extra calories without giving much in the way of nutrients.

   During pregnancy over-the-counter medicines and tablets should be avoided
   unless prescribed by your doctor. A vitamin and mineral supplement should not
   be needed if a good balanced vegetarian diet is followed, but will not cause
   any harm if taken as a precaution.
   ___________________________________

GENERAL ADVICE

  MORNING SICKNESS

   Studies show that about three quarters of all women experience nausea and
   vomiting during pregnancy. Nausea normally occurs in the first few months
   although it can last throughout pregnancy.

   Morning sickness can be relieved by having a dry biscuit or toast before
   getting up. Avoiding long intervals between meals helps, as nausea often
   occurs at the same time as hunger. Starchy foods, such as bread and potatoes,
   should be eaten regularly as they help maintain blood suger level and fill
   the stomach, helping to relieve the sickness.

  FOOD SAFETY

   Pregnant women are advised to avoid soft cheeses such as Brie and mould
   ripened cheese such as Stilton, because of the risk of listeria. Cottage
   cheese or hard cheeses, such as Cheddar should be used instead.

   Even free range eggs have been found to contain Salmonella. Raw or lightly
   cooked eggs should be avoided.

  HEARTBURN

   Heartburn is very common in the later stages of pregnancy. It can be
   prevented by avoiding large meals and instead choosing small frequent meals
   or snacks. It can help to sit up very straight when eating and avoid activity
   just after a meal. Spicy and fatty foods, fizzy drinks and citrus fruits can
   make the problem worse.

  CONSTIPATION

   During pregnancy, the digestive system absorbs nutrients more efficiently and
   this can contribute to constipation. Iron tablets often make the problem
   worse. Constipation can be relieved by increasing fluid intake and including
   plenty of wholegrain cereals, pulses, fruits and vegetables in the diet.

  FOOD CRAVINGS AND AVERSIONS

   Many women experience altered taste preferences during pregnancy which vary
   considerably. Some experience very strong cravings for particular foods such
   as fruit, salad vegetables, nuts, starchy foods or chocolate. Aversions to
   fatty foods, alcohol, tea and coffee are also common.
   ___________________________________

CONCLUSION

   A healthy vegetarian diet can provide you with all the nutrients you need
   during your pregnancy and give your baby the best possible start in life.
   ___________________________________

FURTHER INFORMATION

  BOOKLET

      Guide to Nutrition - Pregnancy & Beyond, 50p + SAE

  BOOKS

      Mother and Baby Book. Rose Elliot, #4.99 + #1.00 p&p

      Sarah Brown's Healthy Pregnancy, Sarah Brown, #6.99 + #1.00 p&p

      The Vegetarian Baby, Sharon Yntema, #4.99 + #1.00 p&p

      First Foods, The Vegetarian Society, 50p + #1.00 p&p

   All books available from Merchandise Unit, The Vegetarian Society, Parkdale,
   Dunham Road, Altrincham, Cheshire, WA14 4QG.

   ___________________________________


//
This article is copyright to the Vegetarian Society (UK), but may be freely
copied for non-commercial use provided it is kept intact, not altered
and these lines are included.

For futher information contact: The Vegetarian Society, Parkdale, Dunham Road,
Altrincham, Cheshire WA14 4QG, England. Tel: (England) 061 928 0793
email: [e-mail]
//



[The text of this file was obtained from the Vegetarian Society (UK) in
March 1995.]