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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!

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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.

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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.

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• 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.

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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.

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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.

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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

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Health visitor

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