PB 1
2
I NEED TO MANAGE MY WEIGHT – WHERE DO I START?Pregnancy is a great time to start thinking about eating well and making healthier food
and lifestyle choices. This will help you feel better and will give your growing baby the
best start in life.
Weight loss is not recommended during pregnancy, however, it is important that you
don’t gain too much weight as this may put you and your baby at risk of health problems.
If you are concerned about your weight speak to your midwife.
MAKE YOUR CHANGES LAST A LIFETIMEThe best way to achieve and maintain a healthy weight during pregnancy is to make a few
permanent changes to what you eat and drink as well as to your activity levels. Make sure
the changes you make are small, easy to stick to and can be built into your daily routine.
Ask a friend or family member to support you to make changes.
FIRST THINGS FIRST – KEEP A FOOD DIARYKeeping a food diary is a great place to
start. You can keep an eye on what you’re
eating and drinking and this can help you
to plan healthy changes as well as keep you
motivated and focussed.
Start by writing down everything you eat
and drink over a few days, including a
weekend. You can download a food diary
at www.nhsforthvalley.com/weight or
write it in a notebook.
LOOK AT YOUR FOOD DIARY –WHAT CHANGES CAN YOU MAKE?Take a close look at what foods you’re eating, think about how much you eat, the way
your food is cooked and when you eat. Visualise how your plate looks – could you reduce
your portion sizes or use a smaller plate?
Think about reducing foods high in fat and sugar first. For example, if you eat two bags
of crisps a day, cut this down to one, grill rather than fry, if you drink fizzy drinks choose
sugar free versions.
Write down a few changes you could make, use page 7 to help get you started.
Make small, gradual changes over time, you are more likely to stick to them!
2 3
EATWELL GUIDE
This guide shows you what kind of foods you should eat, and in what proportions,
to have a healthy and balanced diet.
SOME HEALTHY TIPS...• Eat regular meals and have breakfast every day.• Eat at least 5 portions of fruit and vegetables a day.• Base meals on starchy foods such as bread, potatoes, rice, pasta and breakfast
cereals. Choose wholegrain or higher fibre versions whenever you can.• Milk and dairy foods are important during pregnancy to ensure you are getting
enough calcium. Choose low fat versions wherever possible. • Drink plenty fluids to keep you hydrated, helping to prevent constipation. Water is
the healthiest option and is calorie free!• Avoid too many high caffeine drinks such as coffee, tea, cola and high energy
drinks. During pregnancy you should have no more than 200mg of caffeine a day, that’s equivalent to two mugs of instant coffee a day. Try decaffeinated coffee and tea as an alternative.
• If you are pregnant or planning to become pregnant it is best to avoid drinking alcohol.
Refer to Ready Steady Baby for more healthy eating tips.
Visit www.readysteadybaby.org.uk
Source: Public Health England in association with the Welsh Government, Food Standards Scotland and the Food Standards Agency in Northern Ireland.
4
SHOULD I BE EATING FOR TWO? There is no need to ‘eat for two’ during pregnancy – it’s only during the last three months of your pregnancy that you need an extra 200 calories a day. The equivalent of two small slices of wholemeal toast with spread.
HEALTHY SNACKS
You may feel hungrier than normal, or feel that eating little and often suits you
better as your pregnancy progresses. If you are eating small snacks throughout
the day remember to reduce the size of your meals.
• Small bowl of unsweetened breakfast cereal or porridge with semi-
skimmed milk.
• Low fat yoghurt or fromage frais – try adding some fruit.
• Raw carrot or cucumber sticks with a salsa dip.
• A mug of vegetable or bean soup.
WHAT ABOUT VITAMINS?Folic Acid• Folic Acid helps your baby’s spine develop properly. It is important
to take a supplement every day until week 12 of your pregnancy.
Ask your midwife which supplement to take.
Vitamin D• It is recommended that ALL pregnant and breastfeeding women
take a daily 10 microgram vitamin D supplement.• All pregnant women in Scotland are entitled to free vitamins which contain the
right amount of vitamin D.• Ask your midwife or health visitor for more information on Healthy Start or
where to get vitamin supplements.
4 5
• Keeping active throughout
your pregnancy will help
you maintain a healthier
weight and will help you
cope with labour and
getting back in shape after
your baby is born. It can
also help you sleep better
and boost your energy
levels and your mood.
• Try not to sit around for
long periods at a time.
• Start small and build up
gradually.
• Making small, simple
changes like taking the
stairs instead of the lift, or
walking the kids to school
can make a big difference.
• Exercise doesn’t have to be
strenuous to be beneficial to
you and your baby.
• Don’t over do it! You should still be able to hold a conversation whilst exercising.
• Choose an activity you enjoy and build it into your daily routine. Activities
such as a brisk walk, swimming, aqua natal or yoga classes are great for fitness
during pregnancy. Contact your local leisure centre to find out if there are any
classes suitable for during pregnancy
Visit www.activescotland.org.uk for physical activity ideas.
Write down a few changes you could make, use page 7 to help get you started.
Something is better than nothing. It’s never too late – start today!
Keep Active!
It’s best to speak to your midwife before starting any new exercise regime.
6
WHAT HAPPENS AFTER MY BABY IS BORN?
It is really important to keep up these
positive lifestyle changes once your
baby is born.
You can start to slowly increase
your activity level. Taking your baby
out for a walk is a good place to
start. However, if you have had a
complicated delivery or a caesarean
section then you must speak to your
GP or midwife first.
For further information on how to lose weight visit ‘Choose To Lose’ website:-
www.nhsforthvalley.com/weight
This website offers practical advice and information, downloadable resources, self
monitoring tools, links to mobile apps and information on local exercise groups, buggy
walks and activities.
You can also speak to your GP or health visitor about local support available to help you
maintain a healthy weight.
ALL PREGNANT AND BREASTFEEDING WOMEN
should take a daily 10 microgram vitamin D supplement.
Speak to your health visitor about local breastfeeding support groups
and for further information on vitamin supplements.
WHAT ELSE WILL HELP ME TO LOSE WEIGHT?
Breastfeeding has many benefits for baby, including
building up immunity to infection, reducing risk of
asthma, allergy and diabetes. It also has many benefits
to you, including reducing the risk of ovarian and breast
cancer and helping you to lose weight.
Breastfeeding uses the fat stored during pregnancy for
energy to produce milk - it uses 500kcal up every day! The
longer you breastfeed, the more benefits for you and your
baby and the more fat stores you will use up.
6 7
Small changes can lead to bighealth benefits for you and your baby.
Write down a few changes and remember to include one
that will keep you active throughout your pregnancy.
Remember changing habits can be difficult and they won’t always go
the way you want them to, but keep at it and make small changes for the better.
Use the space below to get you started.
My Changes:
MAKE POSITIVE LIFESTYLE CHANGES LAST A LIFETIME.It’s never too late to make changes
for a healthier lifestyle for you and your family.
.............................................................................................................................................................
...............................................................................................................................................................................
...............................................................................................................................................................................
...............................................................................................................................................................................
.............................................................................................................................................................
...............................................................................................................................................................................
...............................................................................................................................................................................
...............................................................................................................................................................................
.............................................................................................................................................................
...............................................................................................................................................................................
...............................................................................................................................................................................
...............................................................................................................................................................................
1
2
3
8
DO YOU WANT TO FIND OUT MORE? www.bda.uk.com/foodfacts www.nhsforthvalley.com/healthpromotion/nutrition
www.eatbetterfeelbetter.co.uk www.nhsforthvalley.com/weight
www.feedgood.scot www.nhs.uk/Livewell/pregnancy
www.firststepsnutrition.org www.nhs.uk/start4life
www.healthystart.nhs.uk www.readysteadybaby.org.uk.
National Breastfeeding Helpline: 0300 100 0212Open 9.30am – 9.30pm every day
ContactsMidwife GP
.................................................................................... ......................................................................................
Health visitor
..................................................................................
Revi
ew D
ate
: Aug
ust
2019