Pregnancy and giving birth to a child is the one of the most physically taxing yet phenomenally exciting and miraculous events a woman will ever experience. That said, in order for the pregnancy to produce a healthy child and mother, it is essential that the body is fully prepared to undertake the process. This involves eating lots of nutrient-rich foods to meet the exceptional demand and achieving a sufficient level of fitness and muscle tone for overall health. It is also important to be aware of the foods that should be avoided during pregnancy, as some can potentially harm mom and baby. So how do you go about getting into peak condition for and during pregnancy and what should the diet include?
 

Food, Nutrition and Exercise During Pregnancy

 
Your actual energy requirement during pregnancy doesn’t change much in the first trimester. The old myth of “eating for two” is a bit dangerous as this can be a bit of a green light for over eating (and let’s face it, most of us don’t take too much encouragement!) It is only in the second and third trimester that additional energy is required, with around 300 calories extra per day.
 
During pregnancy, it is advisable to stay as active as you can and keep up with your pre-pregnancy exercise right through, just don’t exert yourself too much. However, if you were not particularly active before pregnancy, don’t rush into anything strenuous. Instead, try short aerobic exercises including, swimming, walking or aerobic classes. Begin with 15 minutes sessions around 3 times per week and increase to 30 minutes for each session.
 
During pregnancy, the best rule of thumb is simply to eat nutrient-dense foods. This means maintaining a balanced diet including plenty of lean meat (red meat for iron) and fish, fruit and vegetables (5 -7 portions per day), healthy dairy options, grains and cereals. Try to opt for naturally low-fat and low-sugar snacking foods to avoid unnecessary weight gain but never “diet” foods as they are usually jam-packed full of artificial ingredients.
 

Foods to Avoid

 
The main reason why the following foods should be avoided during pregnancy is because they are more “risky” foods that can cause stomach upsets and other health concerns to the mother, which in turn, could then harm the baby/development of the baby.
 

Mould-ripened cheese

These cheeses contain a bacteria called listeria which can cause serious illness. It is very rare but the risks are there and best not to be taken. Mould-ripened cheeses include, Camembert, Brie, Danish Blue and other blue vein cheeses. This type of cheese is safe to eat when thoroughly cooked.
 

Unpasteurized milk

Avoid unpasteurized milk and any foods which contain it, including some cheeses, ice-cream and ready-prepared food. Always check food labels.
 

Pate

Pate also contains small amounts of listeria and high levels of vitamin A (which is toxic in high doses), so should be avoided during pregnancy. Other liver products and fish oil supplements also contain high levels of vitamin A, so also avoid. Never take vitamin A supplements during pregnancy either.
 

Raw or partially cooked eggs

These have a higher risk of containing salmonella and should be avoided. Remember to avoid any products which may contain it, including mayonnaise (remember to look out for shop sandwiches and salads with mayonnaise).
 

Rare or partially cooked meat

In particular, avoid formed and “offal” meats such as sausages, burgers, black pudding and poultry products that may not be well-cooked. Again, there is a risk of salmonella as well as E.coli and a few other nasty bugs. Be extra careful when preparing/cooking meat by washing your hands and surfaces that the raw meat has come into contact with.
 

Raw shellfish

These can often contain harmful bacteria but they become safe once cooked. However, unless your diet is normally high in shellfish/seafood, I would recommend avoiding it as they are notorious for causing an upset stomach. It is also best to avoid sushi unless you are sure the fish was frozen prior to preparation.
 

Some Types of Fish

Fish is generally a very healthy food, however some contain high levels of mercury and should be eaten sparingly during pregnancy. These include, swordfish, tuna, marlin and shark, (no more than 300g per week). Limit oily fish consumption to no more than two portions per week as they can sometimes contain pollutants including dioxins and polychlorinated biphenyls.
 

Cold, cured meats

These include pepperoni, Parma ham and chorizo and can sometimes contain parasites that cause toxoplasmosis. However, they become safe after freezing (freeze up to four day before eating) and if they are cooked.
 

Caffeine

There has been some research to suggest that excessive caffeine during pregnancy may increase the risk of miscarriage or an unhealthily low birth weight. Try to limit your daily caffeine intake to 100-200mg (the equivalent of one medium strength coffee). Also watch out for other drinks that have high caffeine levels including carbonated drinks and tea.
 
Although it is important to exercise caution around these foods, don’t be too stressed or overly worried. This is a wonderful and happy time and with a little care and armed with the right knowledge, you can thoroughly enjoy your food during pregnancy. After all, it is nourishing both you and your precious bundle.