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by our bodies and so it stays in the bowel, providing roughage. It can be broken down to some extent by bacteria in the large bowel and some of these breakdown products can be absorbed and used as a source of energy. Because it provides roughage for the bowel – aiding the process of peristalsis (contractions in the bowel) by which the food is pushed through the gut. Fibre is important in ensuring that bowel function is normal and in preventing constipation. This is especially important in pregnancy when your bowel function often slows down. Many women thus find constipation a problem during pregnancy, and eating a fibrerich diet is very good at preventing this.

      You should therefore eat foods with a high-fibre content, such as wholemeal bread, pasta and fruit. However, if you increase your fibre intake suddenly, you may find that you feel bloated and have excess wind, so it is better to increase your intake gradually. You should also ‘match’ the increase in fibre with an increase in fluid intake, preferably water.

      Fluid

      It is all too easy to get slightly dehydrated. We have busy lives and often drink too much caffeine in tea and coffee that can add to the dehydration. It is a good idea to increase your fluid intake. You should aim to drink around six glasses of water a day. In pregnancy you will be prone to constipation as the bowel tends to become more sluggish because of the effect of pregnancy hormones, so along with an increase in fibre in your diet, drinking water helps to prevent constipation.

      Reducing fat intake

      It is best to avoid fried food and foods with a high fat content such as meat pies, sausages and pastries. If you want to fry food, then cook it in unsaturated vegetable oil, such as olive oil, or try grilling it instead. You should choose lean meat and trim off any excess fat before you cook it.

      Reducing sugar intake

      When pregnant, you should avoid high levels of sugar in your diet. Try to avoid or at least minimize your consumption of sweets and chocolate and also sugar-rich soft drinks. It is, of course, easier said than done, but try to eat fruit for a snack instead, and drink mineral water.

      Reducing salt intake

      You do not want or need to eliminate all salt from your diet. Moderation is the key: try not to put extra salt on the foods you eat and minimize the salt you add during cooking, as well as eating fresh foods rather than processed or tinned products, which are often high in salt. Meat extracts and soy sauce are high in salt, too, so keep intake of these to a minimum.

      Vitamins and minerals

      A regular intake of vitamins C and D are important both before and during pregnancy. In a well-balanced diet, it should be possible to obtain the necessary quantities without resorting to vitamin supplements. In fact, the only vitamin supplement that is usually needed before and during pregnancy is folic acid. Specific supplements of vitamins C and D are not usually required prior to pregnancy unless you have particular medical or nutritional problems, in which case you need to seek advice from your doctor. If you are vegetarian or vegan, you may need specific supplements of vitamins and minerals. These, too, require individual advice from your doctor.

      Vitamin C

      Available from fresh fruit and vegetables, vitamin C is important as it helps you absorb iron and also because it is needed for the production of the red blood cells that carry oxygen around the body. In pregnancy, there is a significant increase in the number of red blood cells in a woman’s body – around 25 per cent on average by 32 weeks of pregnancy. So there is an extra demand for vitamin C, iron and folic acid, not just for the baby but also for the mother as all these vitamins and minerals are essential for red blood cell production.

      Vitamin D

      Vitamin D is essential for the good development of bones. It is available from dairy products.

      Vitamin A

      Too much of certain dietary component can sometimes cause potential harm. When it comes to vitamins in pregnancy, vitamin A is one to know about. Vitamin A is a fat-soluble vitamin that is stored in your liver and it is vital for the maintenance of good eyesight, and healthy skin, hair and nails. In the developing baby, vitamin A is essential for tissue growth.

      must know

      Foods containing vitamin A

      • liver

      • liver pâté

      • carrot

      • full fat milk

      • egg

      Vitamin A occurs in two main forms in our diet: the first form is ‘retinol’ – the ‘real’ vitamin A; the second is the ‘carotenoids’, which your body converts into retinol. Beta-carotene is a carotenoid and is converted into retinol only when it is required. It acts as an antioxidant in the body (helping to prevent damage to blood vessels caused by free radical molecules) and is the pigment that gives the green, yellow or orange colour to vegetables and fruit. The brighter the vegetable, in fact, the more beta-carotene it contains. Fresh liver is a particularly rich natural source of vitamin A, as animals, like humans, store vitamin A in their livers.

      Very high intakes of ‘true’ vitamin A – ‘retinol’ – have been linked with an increased risk of fetal abnormalities during pregnancy. Such high levels are likely to be far in excess of those you would find in your normal diet, however. The amount of retinol linked with fetal abnormalities is in excess of 3,300 mcg per day. This level is very high: you would need to eat 30 eggs in one day, for example, to get that much vitamin A. At the same time, you should not take supplements containing vitamin A in the retinol form or eat foods that are very rich in retinol, such as liver or liver products like pâté, when you are planning to become pregnant or are pregnant. Similarly, fish liver oils (e.g. cod liver oil) should also be avoided.

      must know

      Women who are likely to have low iron stores

      • vegans /vegetarians

      • those who have had two or more pregnancies close together

      • those who have suffered from anaemia

      • those with heavy periods

      • those who are expecting twins, triplets or more

      Iron

      Iron is a mineral that is stored in your liver, spleen and in the centre of certain bones. Maintaining an adequate iron intake is important both before and during your pregnancy. Your developing baby needs iron for the formation of several important proteins. In particular, iron is required for the formation in the red blood cells of haemoglobin, the substance that transports oxygen around your body.

      If you have an adequate intake of iron in your diet before and during your pregnancy, you are usually able to meet your own and your developing baby’s needs. Iron supplements are not routinely required when planning a pregnancy. However, there are some women who are more likely to have low iron stores and therefore need to take supplements. These include women who had low iron stores or a diet poor in iron before pregnancy and women expecting twins or triplets. Your doctor is able to advise you about this.

      must know

      Foods containing iron

      • breakfast cereal

      • red meat

      • baked beans

      • green leafy vegetables

      • eggs

      • wholemeal bread

      You