Nutrition before pregnancy

Poor nutrition prior to conception may continue during pregnancy and may have adverse effects on the growth and development of your baby. Being born with a low birth weight (LBW) may have long-term adverse effects on the baby’s health.

Therefore, if you plan to have a baby, you should start paying attention to your eating patterns. Remember if you are a smoker it is best for you (and your partner) to stop smoking prior to falling pregnant and to limit your alcohol intake.

The most important aspect of the diet prior to conception is supplementation of the diet with the vitamin folic acid (folate). Periconceptional supplementation of 0.8 mg folic acid per day results in a significant decrease in the occurrence of neural tube defects in women who have not previously had an affected baby.

Those who have had an affected baby need higher (4 mg) doses. The neural tube is the structure from which the brain and spinal cord develop. The folic acid may be included in a multivitamin supplement.

For general nutrition, the food pyramid is an easy and effective way to regulate your diet. This model divides food into six groups, with guidelines for portion size. Foods from all the groups should be included in your diet.

The groups are as follows (with portion recommendations for adult women):

• Bread, cereal, rice and pasta
  6 portions a day
• Vegetables3 portions a day
• Fruit2 portions a day
• Milk, yoghurt and cheese3 portions a day
• Meat, poultry, fish, beans, eggs and nuts2 portions a day
• Fats, oils and sweets
  Should be used sparingly, only 35–50 g of fat per day

Portion sizes:

• Bread, cereal, rice and pasta
  1 slice of bread; half cup of cooked cereal, porridge, rice or pasta; 5 or 6 small crackers
• Vegetables 1 cup raw leafy vegetables; half cup of cooked or chopped vegetables
• Fruit
  1 medium banana, apple or orange; half cup of chopped cooked or canned fruit; 1 cup of grapes or berries; half cup of fruit juice
• Milk, yoghurt and cheese
  1 cup of milk or yoghurt; 30g of cheese; 2 tablespoons of cottage cheese
• Meat, poultry, fish, beans, eggs and nuts
  90g of meat (about the size of your palm); half cup of cooked dry beans; 1 egg; 2 tablespoons of peanut butter; third cup of nuts

By including a healthy balance of the foods from all the food groups, you will ensure that your nutritional status is adequate for pregnancy. Remember to follow a healthy exercise programme and should you be following any exclusive diets e.g. vegetarian, discuss this with your doctor.