pb 1 - nhs forth valley ... pregnancy is a great time to start thinking about eating well and making

Download PB 1 - NHS Forth Valley ... Pregnancy is a great time to start thinking about eating well and making

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  • PB 1

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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 LIFETIME The 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 DIARY Keeping 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 big health 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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