diet and exercise in pregnancy

• What does a healthy diet in pregnancy support?

  A healthy diet in pregnancy supports fetal development, prevention of birth defects, healthy birth weight, reduced pregnancy symptoms, and maternal health.
• What is one benefit of proper nutrition during pregnancy?

  It supports the growth and development of the baby, including the brain, bones, and organs.
• How does folic acid contribute to pregnancy?

  Folic acid helps prevent neural tube defects, which affect the brain and spinal cord.
• What role does a balanced diet play in pregnancy?

  A balanced diet can help ensure the baby is born at a healthy weight, reducing the risk of complications.
• How can a healthy diet affect pregnancy symptoms?

  Eating well can alleviate common pregnancy symptoms such as nausea, constipation, and fatigue.
• What is the importance of good nutrition for maternal health?

  Good nutrition helps maintain the mother’s health, reducing the risk of anemia and other conditions.
• What are the dietary recommendations during pregnancy?

  • Eat a variety of foods for a balanced diet.
  • Take a daily supplement of 400 micrograms of folic acid until the 12th week.
  • Ensure adequate intake of iron and calcium.
  • Aim for at least five portions of fruits and vegetables daily.
  • Include starchy foods like wholegrain bread and pasta.
  • Eat protein-rich foods daily, including two portions of fish a week.
• What is the recommended daily intake of folic acid for pregnant women?

  400 micrograms until the 12th week of pregnancy.
• What are good sources of iron during pregnancy?

  Iron-rich foods include lean meats, beans, and fortified cereals.
• What are good sources of calcium during pregnancy?

  Dairy products and fortified plant-based alternatives are good sources of calcium.
• How many portions of fruits and vegetables should pregnant women aim for daily?

  At least five portions.
• What types of foods should be included for energy and nutrients during pregnancy?

  Starchy foods such as potatoes, bread, rice, and pasta, preferably wholegrain.
• What is the recommendation for fish consumption during pregnancy?

  It’s recommended to have two portions of fish a week, one of which should be oily fish like salmon or mackerel.
• What vitamins are recommended during pregnancy according to NICE guidelines?

  • Folic Acid: 400 micrograms daily before conception and during the first 12 weeks.
  • Vitamin D: 10 micrograms (400 IU) daily for bone health.
  • Vitamin C: Important for overall health of mother and baby.
  • Balanced diet rich in iron, calcium, and omega-3 fatty acids.
• What should pregnant women avoid consuming to minimize risks?

  Alcohol altogether.
• What are the risks associated with alcohol consumption during pregnancy?

  Increases the risk of fetal alcohol spectrum disorders, low birth weight, and preterm birth.
• What is the safest approach regarding alcohol consumption during pregnancy?

  The safest approach is to avoid alcohol completely.
• What should healthcare professionals provide to pregnant women regarding alcohol?

  Clear and consistent advice about the risks of drinking alcohol and the benefits of abstaining.
• What are the key points regarding foods to avoid during pregnancy?

  • Raw or undercooked meat and poultry.
  • Liver and liver products due to high vitamin A.
  • Raw shellfish to prevent food poisoning.
  • Certain soft cheeses unless cooked thoroughly.
  • Raw or partially cooked eggs from safe sources.
  • Some fish like shark and swordfish due to mercury.
  • Unpasteurized dairy products.
• What is the recommended limit for caffeine intake during pregnancy?

  No more than 200 mg per day.
• What is roughly equivalent to the recommended caffeine limit of 200 mg?

  One 12-ounce cup of coffee.
• What are common sources of caffeine and their approximate content?

  • Instant coffee: 100 mg
  • Filtered coffee: 140 mg
  • Tea: 75 mg
  • Cola: 40 mg
  • Energy drink: up to 80 mg
  • Chocolate: 31 mg per 50g bar
• What are the benefits of exercise during pregnancy?

  • Improves mood and energy levels.
  • Reduces pregnancy discomforts.
  • Prevents gestational diabetes.
  • Promotes healthy weight gain.
  • Improves sleep quality.
  • Prepares for labor and delivery.
  • Speeds postpartum recovery.
• What is the recommended amount of moderate-intensity aerobic activity for pregnant women?

  At least 150 minutes each week.
• What types of activities are encouraged for pregnant women?

  Activities such as walking, swimming, cycling, and gardening.
• What should pregnant women do to minimize sedentary behavior?

  Minimize long periods of sitting, such as watching TV or working at a computer.
• What safety measures should pregnant women take when exercising?

  Always warm up before exercising and cool down afterwards, stay hydrated, and avoid overheating.
• What is the role of the midwife in supporting pregnant women?

  • Booking appointments.
  • Assessing BMI.
  • Providing culturally sensitive dietary advice.
  • Offering exercise advice and local information.
  • Screening for gestational diabetes mellitus (GDM).
  • Providing dietary advice for women with GDM.
• How can the COM-B behavior change wheel be used to support pregnant women?

  • Discuss strategies for healthy eating.
  • Encourage exercise for mothers with children.
  • Support older women in abstaining from alcohol.