6-9 Months
The baby is mature now and this is a time for the pregnant women to ease up on activity and prepare for the birth. The baby takes up a lot of space and may press on the women’s stomach, reducing the space for food. Many women feel that they need to eat small meals more frequently. The average energy requirement increases in the last 3 months of the pregnancy. This energy is stored as the women eases up on activity and prepares for birth. The energy stored will help when it comes to the time of giving birth.
Birth.
A normal pregnancy is between 37 and 41 weeks, and new-born babies weigh around 3.3kg. On average, boys are 300g heavier than girls.
- What do we mean by a healthy diet?
A healthy diet will benefit the baby even before it is conceived. It is the most important part of providing a healthy diet when pregnant.
- The diet before conception.
Being a healthy body weight is important before pregnancy and also having a suitable diet. Eating well before you get pregnant gives you a trouble free birth and helps give your baby a healthy start in life.
The most vital part of a pregnant woman’s diet is her intake of vitamins. These vitamins not only help her but help her baby as well.
This is a vital part of the woman’s diet before and during her pregnancy. Folic cid will help prevent spinal defects in the baby.
- Dietary needs up to and after birth.
During pregnancy a woman’s nutritional needs increase.
There must be a wide variety of food choice for the pregnant woman during her pregnancy as most of the vitamins and minerals she needs are in the foods.
Pregnant woman need certain minerals and nutrients to stay healthy and keep their baby healthy.
- The diet after conception
Extra calories are needed. Her appetite increases during this time.
- What foods should she avoid?
Food poisoning from certain foods. Caffeine, alcohol, drugs.
eating well during pregnancy is crucial to your developing baby's health. Carrying a child for 9 months makes enormous demands on your own nutrient stores. And if you choose to breastfeed, you should consume a diet that meets the additional energy needs required to help you produce breast milk. It is generally recommended that they consume an additional 500 calories per day. Although pregnant women store body fat to supply the extra energy (or calories) they will eventually need for breastfeeding, fat storage alone does not meet all of their needs. The remainder of this energy has to be derived from their diet. If you have had twins, you will have even greater dietary needs. Health care experts differ on the importance of vitamin and mineral supplements during lactation. Many believe that a well-balanced diet should meet all of a lactating woman's nutritional needs.
Should I go on a strict diet to get back to my prepregnancy weight?
- Crash diets are always unhealthy and a particularly bad idea right after childbirth.
- Weight loss is normal following delivery. If you follow a well-balanced and appropriate diet, you will probably return to your pre-pregnancy weight within 6 months of delivery.
- If you feel you have to follow a specific weight loss diet, consult your health care provider.
- Exercise will help you lose weight and regain your muscle tone. Check with your health care provider for recommendations.
- If your health care provider says you should exercise, start slowly and don't exercise to the point of fatigue. Consider looking into an exercise class for new mothers.
- Start each workout with a warm-up to get your muscles ready.
- Even vigorous exercise has no ill effects on the quality of your breast milk.
Food Poisoning
Pregnant women should be careful not to expose themselves to any risk of food poisoning, which is not only very unpleasant but also potentially very dangerous to the unborn baby in some cases (listeriosis and toxoplasmosis). However, if you follow the guidelines below, your risk of contracting these infections is very low.
- Always wash your hands before preparing food.
- Keep kitchen surfaces, cooking utensils, tea-towels, etc. scrupulously clean. Wash fruit and vegetables thoroughly to remove dirt and soil.
- Never eat food that has passed the 'use by' or expiration date.
- Cook food thoroughly and according to manufacturers' instructions.
- Cool leftover food quickly and use within 24 hours.
- Wash your hands carefully after you have touched any animal.
Folic Acid is one of the B vitamins. It is in vitamin supplements and in a variety of foods such as bread, breakfast cereals, broccoli, green beans, oranges and beef extracts.
Pregnant women who take more folic acid when their baby’s spine is forming greatly reduce the risk of their baby having a neural tube defect such as Spina Bifida.
In order to get enough Folic Acid you should increase your intake by doing the following:
- Choosing breads and breakfast cereals which have added Folic Acid.
- Eating more green, leafy vegetables.
- Taking a Folic Acid supplement.
Nutritional Considerations
Good nutrition helps a woman's body prepare for motherhood. The complex processes that occur during pregnancy require a rich supply of protein, vitamins and minerals for both mother and child. If the mother's body has built stores of nutrients over months and years before conception, the added demands of pregnancy can be met with modest adjustments to mother's diet. If, however, nutrient stores are low at the start of pregnancy, women run a greater risk of nutrition-related problems such as anaemia or pregnancy difficulties.
When you're pregnant, your need for certain nutrients does increase - and even doubles in the case of vitamin C and calcium. Although you are supporting a growing baby, the old adage 'eating for two' doesn't necessarily mean literally eating twice as much food, for a number of reasons:
- A baby or foetus isn't as big as an adult!
- During pregnancy, you become more efficient at absorbing nutrients in the digestive system.
- Your body doesn't excrete nutrients - instead, it will hold on to nutrients to build up your stores of vitamins and minerals.
So it's the quality of the diet that is important - not quantity.
Protein
There is no need to increase your protein intake, as long as it follows general healthy eating principles and includes some lean meat, fish or poultry, dairy products, grains, nuts and pulses.
Fibre
It's particularly important to increase your fibre intakes when you are pregnant. Pregnant women often suffer from constipation and piles (haemorrhoids). To avoid problems, increase your fibre intake by eating lots of fruit and vegetables, wholemeal bread and cereals, brown rice, wholemeal pasta and pulses. Remember to also increase your fluid intakes to help the fibre to do its work in keeping your digestive system working healthily.
Vitamins and Minerals
Folic Acid
This vitamin is particularly important before and in, the early weeks of pregnancy. Mothers who are deficient in folic acid are at increased risk of having a baby with neural tube defects (NTD's), such as spina bifida. As soon as you have discovered that you are pregnant you should take a daily folic acid supplement, containing 400 mg either prescribed by your doctor or from your local pharmacy. This should be continued for the first 12 weeks of pregnancy. Women with a history of NTD's should be prescribed a 5mg supplement.
A folic acid supplement is in addition to dietary intakes. The average intake is about 200 mg per day. You can boost your folic acid intake by choosing foods such as:
- Fortified breakfast cereals;
- Wholemeal and wholegrain breads and rolls;
- Green leafy vegetables - cabbage, broccoli, spinach, brussels sprouts, spring greens, kale, okra and fresh peas; and
- Pulses - chickpeas, black-eyed beans and lentils.
Folic acid is easily lost during cooking, so make sure that you cook your veggies in a little water for a short time, to make sure that you retain as much goodness as possible.
Iron
Many women of child-bearing age have low iron stores. Your iron stores (or haemoglobin levels) are measured throughout pregnancy, and if these are found to be very low or if you are anaemic, you will be given an iron supplement by your doctor or midwife. Nevertheless, it's crucially important to try to maintain a good iron intake during pregnancy. Good sources of iron can be split into two categories, those that are meat based (haem) and those that are plant (non-haem) based.
Good Sources of Iron
The body does not quite as easily absorb iron from non-meat foods. However, vitamin C (found in citrus fruits, blackcurrants, green leafy vegetables) enhances the absorption of iron. In contrast, tannins found in tea reduce the absorption of iron. Eat iron rich and vitamin C rich foods together, e.g., choose a glass of fruit juice with a bowl of breakfast cereal rather than a cup of tea.
Vitamin A
Although liver and liver products, such as paté and liver sausage, are good sources of iron, they can also contain very high concentrations of vitamin A. Too much, if taken in excess, can build up in the liver and cause serious harm to a growing baby.
As a result, the Department of Health advises all pregnant women to avoid liver and liver products. You should be aware that some vitamin supplements are high in this vitamin. So, if you are taking a supplement, choose a specially prepared pregnancy preparation. However, the form of vitamin A derived from green, orange, and yellow fruit and vegetables - known as carotene, has very positive health benefits, and is plentiful in red, yellow and orange peppers, mango, carrots, sweet potatoes, apricots, tomatoes and watercress.
For more information go to .
Vitamin C
In order to help your body absorb and effectively use iron and other nutrients from your food, you should eat plenty of vitamin C rich foods. Good sources include citrus fruits (oranges, tangerines, grapefruit and lemons), blackcurrants, strawberries, kiwi fruit, peppers, tomatoes and green leafy vegetables. Aim to have at least 5 portions of every day.
Vitamin D
Vitamin D is sometimes referred to as the 'sunshine vitamin' because it's made in the skin when exposed to sunlight. Vitamin D is essential for the proper use of calcium and phosphorus, which are necessary for the formation, and maintenance of healthy bones and teeth. It is found in only a few foods such as fortified margarines and reduced fat spreads, fortified breakfast cereals, oily fish, meat and a small contribution from milk and eggs.
Pregnant and breastfeeding women with dark skin (for example Asian mothers), or those who always cover their skin, may be particularly at risk of a vitamin D deficiency and may require a supplement. These supplements should be available at your local health centre. Ask your dietitian, practice nurse or doctor for more information.
Calcium
Calcium requirements double during pregnancy, and are particularly high during the last 10 weeks when calcium is being laid down in the baby's bones. Surprisingly though, no dietary increase is thought necessary because a mother's body adapts to absorb more calcium from the foods eaten.
However, it's important to ensure that nutritional needs for this nutrient are met. Milk and such as cheese, yoghurt and fromage frais are the major sources of dietary calcium. Pregnant women should aim to have 3 servings of foods from this group every day (typical servings include a glass of milk, milk with cereal, a small chunk of cheese and a small pot of yoghurt). Other sources of calcium include bread, green vegetables, canned fish with soft edible bones (salmon, sardines and pilchards), dried apricots, sesame seeds, tofu, fortified orange juice and fortified soya milk.
Many women who are pregnant or breastfeeding are entitled to free milk (up to 7 pints per week) if you or your family receive Income Support or Jobseeker's Allowance. Ask your midwife or health visitor for further details.
Healthy eating during pregnancy
Most of the additional nutrient needs of pregnancy can be met by eating a well-balanced and varied diet. With , you can continue to eat a normal, healthy diet in keeping with 'The Balance of Good Health'. This includes regular meals and snacks, and a sensible healthy eating regime containing:
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Plenty of: Starchy - bread, rice, pasta, breakfast cereals, chapattis, cous-cous and potatoes.
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Plenty of: , at least 5 portions every day.
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Lots of: , yoghurt, fromage frais and pasteurised cheeses.
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Enough of: like meat, fish, eggs (well-cooked), beans and pulses.
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Not too much of: .
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Aim to have at least 8 glasses of per day.
For more information on the building blocks of healthy eating, go to .
Take a folic acid supplement and check your dietary folate intake
Folic acid is also known as folate when it occurs naturally in foods. An increased intake of folate may prevent neural tube handicaps such as spina bifida. If you are planning a pregnancy you are advised to take a daily supplement of 400 microgrammes offolic acid (a microgramme is one millionth of a gram, also seen as 400 mcg, 400 µg or 0.4 mg) as soon as you stop using contraception and for the first three months of pregnancy. Additionally, try to eat 300 microgrammes of folate every day from dietary sources. Good sources of dietary folate include fortified breads and breakfast cereals and vegetables (try not to overcook vegetables as this reduces their folic acid content).
Particularly important nutrients
Your nutritional needs should be met if you eat a balanced diet (with the exception of folic acid). However, the following nutrients are particularly important, especially if you are on a special diet, e.g. you are a vegetarian.
Limit caffeine
Caffeine is found in coffee, tea, cocoa and some fizzy drinks. The current advice is that moderate amounts are safe to drink, i.e. up to five cups of ordinary strength coffee a day or 10 cups of tea a day.
Exercise regularly
It is important that you still exercise during your pregnancy, but see one of your health care team (e.g. GP or midwife) before you do. Both you and your baby will benefit and you will find it easier to get back into shape after the birth. However, avoid jerky or bouncy movements and high risk exercises such as step aerobics, horse riding and skating. Avoid scuba diving and water-skiing as well as saunas, steam rooms and jacuzzis. Swimming and walking are ideal. If you choose to go to exercise classes, make sure that your instructor is qualified and knows that you are pregnant.
Try to exercise at least three times a week and only exercise for as long as you feel comfortable. If you exercised before you were pregnant, you will obviously not be able to exercise at the same intensity. If you were inactive before you became pregnant, start gently.
The key is to exercise at a level that feels comfortable. Drink plenty of fluids and avoid exercising in hot, humid weather. After the first trimester, avoid exercises which involve lying on your back. Stop exercising if you feel any discomfort, pain, dizziness, faintness, shortness of breath, or contractions or experience any vaginal bleeding or fluid loss.
Pelvic floor muscle exercises
These need special attention. Ask one of your health care team to explain how to exercise your pelvic floor muscles. It is important to perform these exercises as they are put under a lot of strain during pregnancy. Weak pelvic floor muscles result in urinary incontinence, bowel dysfunction, low back and pelvic pain.
Rest
Try to rest as much as possible. You may often feel very tired, particularly in the first and third trimesters. This is natural: your body is transforming a cell into a baby. Don’t expect to be able to get as much done and don’t expect too much of yourself. Even if you can’t sleep during the day, put your feet up whenever you can.
Coping with changes
As well as feeling tired and nauseous, hormonal changes may put you on an emotional roller coaster. You may get upset and cry more easily, get irritable more easily or lose your temper more quickly. If you are aware that your hormones are responsible, it may make these times a little easier to cope with. You may go through a range of feelings and worries about the pregnancy, the birth, coping with your baby and being a parent.
Talking about how you feel and the concerns you may have is important and helpful, whether it be to your partner, a friend or a member of your health care team. A healthy lifestyle will also help you to cope (i.e. eat well, rest, exercise).
Common health problems
Your body undergoes enormous changes during pregnancy and it is common to suffer from a range of problems, for example nausea, faintness, headaches, nose bleeds, bleeding gums, backache, indigestion, heartburn, constipation, haemorrhoids (also known as piles), varicose veins, tiredness and sleeplessness, swollen extremities (fingers, ankles and feet) and itching. Your doctor or midwife will be able to help you with these or any other problems or concerns you may have and advise you on how to cope with them.
Taking medicines
If you take regular medication, talk to your doctor. Check with your GP or pharmacist before taking over-the-counter or prescribed medicines, vitamin or mineral supplements. Also check with a qualified practitioner before taking any herbal or alternative remedies and your pharmacist before using any massage or bath oils.
X-rays
X-rays should be avoided during pregnancy if possible. Make sure your dentist knows you are pregnant.
Avoiding infections from food and animals
Food poisoning and infections can occur in pregnancy and on rare occasions can harm your baby. There are precautions you can take to avoid infections like listeriosis, toxoplasmosis and salmonellosis from food and animals.
Listeriosis, caused by the bacterium Listeria, is a rare infection (affecting approximately 1 in 20,000 pregnancies) which causes an illness resembling mild flu in the mother but may cause miscarriage or severe illness in the newborn baby. It is found in mould ripened soft cheeses, blue-veined cheeses, pate, cooked-chilled meals and ready-cooked poultry.
Toxoplasmosis is also very rare (affecting approximately 1 in 50,000 pregnancies) caused by an organism, Toxoplasma, found in raw meat and cat faeces which can seriously affect an unborn baby.
Salmonellosis (caused by bacteria Salmonella) is a common cause of food poisoning associated with raw poultry and meat and raw or lightly cooked eggs. Although salmonellosis is not a disease which can pass through to your baby it is advisable to avoid an infection during your pregnancy.
Food safety
Cheese:
Cheeses which are safe to eat are (i) hard cheeses, e.g. Babybel, Cheddar, Edam, Emmental, English goats’ cheddar, Feta, Gouda, Gruyere, Jarlsberg, Mozzarella, Parmesan; (ii) soft and processed cheeses, e.g. Cottage cheese, spread, processed cheese, Borsin, Mascarpone, Philadelphia, Quark, Ricotta.
Cheeses to avoid are (i) soft ripened cheeses, e.g. Brie, Cambozola, Camembert; (ii) blue-veined cheeses, e.g. Blue Brie, Danish Blue, Gorgonzola, Roquefort, Stilton.
Yoghurt, Fromage Frais, Soured Cream, Creme Fraiche:
Any variety of these are safe to eat, i.e. natural, flavoured and biologically active.
Pate:
Avoid any type of pate unless it is tinned.
Ready-cooked meals and ready to eat poultry:
Reheat these foods thoroughly until they are piping hot.
Eggs:
Only eat eggs which have been cooked until both the white and yolk are solid. Avoid raw eggs and foods containing them (e.g. mousses and homemade mayonnaise). Commercially prepared foods, made with pasteurised eggs (e.g. bottled mayonnaise) are safe to eat.
Meat:
Cook meat until it is well done. All meat products, e.g. sausages and burgers, should also be cooked thoroughly so that the juices run clear.
Milk:
Avoid raw milk from cows, sheep and goats. Only drink pasteurised, sterilised or UHT (ultra-heat treated) milk.
Vegetables and salads:
Wash these foods carefully to remove soil and dirt, which may contain Taxoplasma.
Shellfish:
It is advisable to avoid shellfish. If you do wish to eat prawns for example, buy them from a reputable source, pre-packaged and date-stamped, make sure they have been thoroughly cooked or eat them in a reputable restaurant.
Liver:
Avoid liver and liver sausage which contain large amounts of the animal form of vitamin A. Cod liver oil supplements should also be avoided (see Taking medicines above). The plant form of vitamin A found in fruit and vegetables is safe.
Ice cream:
Avoid soft-whip ice cream from machines (Listeria can survive at low temperatures if the machines are not clean).
Peanuts:
Peanut allergy is increasing in children and it is thought that it may be caused by being exposed to peanuts at a young age. Current opinion is that if you, your baby’s father or any of your previous children suffer from asthma, eczema, hay fever or food allergies it is sensible to avoid peanuts and products containing them during your pregnancy (and while breast feeding). Also check whether peanuts are an ingredient on commercial products.
Vitamin B3 (Niacin)
Niacin, like thiamin and riboflavin is needed to create energy in the body. This Vitamin has been shown to lower blood cholesterol.
Vitamin B12 (Cobalamin)
This vitamin is crucial for a healthy nervous system and for the creation of red blood cells in conjunction with Folic acid. Found mainly in animal produce; although this is not by any means the only source of this vital vitamin, it is a sensible precaution for vegans to take a vitamin supplement or fortified foods containing B12 just to be on the safe side
Vitamin B2 (Riboflavin)
Riboflavin is needed by the body in metabolism of energy and for healthy skin, hair and nails. cooking can reduce levels of this vitamin in food.
Vitamin B1 (Thiamin)
Needed for the release of energy from food. Those on a high carbohydrate diet and heavy drinkers may need extra amounts of this vitamin. Also essential for digestion and the nervous system.
Vitamin A
This is a fat soluble vitamin and can be stored in the body, it is essential for healthy eyes, is needed in the immune system, promotes healthy growth of strong hair and nails, and is particularly important for the skin as it is needed for the repair of skin tissues.
There are two basic types of vitamin A, the first is retinol which is to be found in animal produce such as eggs, butter and liver. The second type is called beta-carotene, sometimes called pro-vitamin A. Basically beta-carotene is stored in the body and then converted by the body into vitamin A as it is needed. The richest sources of beta-carotene are found in brightly coloured fruits and vegetables such as carrots, peaches, sweet potatoes.
High doses of retinol can be toxic and may cause birth defects in unborn children. By far the best way to get this vital nutrient is through a diet composed of beta-carotene rich foods.
Food Sources: carrots, tomatoes, pumpkin, mango, apricots, peaches broccoli, spinach, spring greens, watercress, sweet potatoes.
Vitamin C (Ascorbic Acid)
A water soluble vitamin, not stored by the body and so a constant daily supply is required. Essential for the health of the connective tissues such as skin and the walls of blood vessels. Also needed for healthy bones and teeth, blood, neurotransmitters, and plays a vital role in wound healing.
Human beings are one of the few animals unable to manufacture this vitamin within our own bodies. An adequate daily intake is essential.
Food Sources: citrus fruits, mangos, blackcurrants, most other fruits leafy green vegetables, tomatoes, potatoes, greenpeppers Vitamin D
This vitamin is fat soluble and works as a hormone in conjunction with calcium for healthy blood, bones and teeth. Vitamin D is produced by the action of sunlight on skin, and can be stored in the liver until required. For the vast majority of people this should provide all the Vitamin D required.
Dietary sources are mainly animal based, meat, milk, etc. High doses of vitamin D can be toxic.
For my practical I made:
- Fish in Parsley Sauce
- Salmon and Spinach Pasta
- Chocolate and Prune Slice.
- Wholemeal bread rolls.
I chose to make these dishes because they are high in protein, fibre, iron, calcium, vitamin C, vitamin D, omega 3 and most importantly Folic Acid. A pregnant women needs all of these to help ensure a healthy baby. ( more detailed analysis on p ).
My practical went really well. I think I worked as quickly and efficiently as I could. I kept really tidy throughout the whole of my practical
Chocolate and prune slice serves 4
75g (3oz) reduced fat spread
125g (4oz) dark brown unrefined sugar
1 medium egg
2 medium egg whites
250g (8oz) plain flour
1 teaspoon baking powder
50g (2oz) cocoa
100ml semi-skimmed milk
25g (1oz) bitter chocolate, broken into chunks
125 (4oz) dried prunes ready to use and roughly chopped
Method
- Preheat oven to gas mark 5, 180 degrees.
- Put the butter and sugar in a large bowl and beat until it is light in colour and consistency.
- Mix the eggs in a bowl and slowly add to the butter and sugar mixture beating all the time.
- In a separate bowl sieve the flour, baking powder and cocoa together. Gently fold into thee egg mixture.
- Add 100ml of milk to the mixture along with the chocolate and the prunes and mix to incorporate.
- Pour the mixture into a greased lined 7 inch tin and transfer to the preheated oven for 25-30 minutes.
- When cooked allow to cool in the tin for a few minutes before cutting into slices.
Fish in Parsley sauce
Fish
2-3 fillets of cod
25g margarine or butter
A little lemon juice or milk
A little salt or pepper
Sauce
300ml milk
25g margarine or butter
1 ½ level teaspoons corn flour
A little salt and pepper
Chopped parsley
1 lemon (optional)
Serving dish and lid or foil.
Method
- Half fill a pan with water, bring to the boil.
- Wash fish and dry carefully (dry on a paper towel)
- Put the fish onto a plate, sprinkle with lemon juice or add milk. Season with a little salt and pepper and place the margarine or butter in small pieces on the fish.
- Cover the fish with a large saucepan lid (or another plate).
- Stand the plate over the pan of boiling water.
- Steam for 10-15 minutes until the fish is soft, and flakes easily when touched with a fork.
- While the fish is steaming make the sauce.
- Into the white basin put the corn flour and 4 tablespoons of milk, blend together to a smooth cream.
- Put the rest of the milk and the margarine or butter, salt and pepper into the small saucepan and heat to boiling point.
- Pour the hot milk onto the blended corn flour, stir all the time.
- Pour the mixture back into the pan, bring to the boil then simmer for 2 minutes, stirring all the time.
- Add the chopped parsley. (You may add the juices from the cooked fish)>
- Carefully lift the cooked fish into the serving fish with the fish slice and pour the parsley sauce over.
Garnish with lemon wedges.
Salmon and spinach pasta
400g Salmon fillets
250g egg tagliatelle
100 g cream cheese
½ x 250g pack spinach
1 tsp chopped fresh tarragon or dill
serve with parmesan shavings
Method.
- Cook the salmon fillets following the pack instructions.
- Set aside to cool, then remove the skin and ant bones, and flake.
- Cook the egg tagliatelle following the pack instructions, drain, then return the pasta to the pan.
- Add the cream cheese to the pan along with the spinach.
- Cover the pan with a lid and cook gently over moderate heat until the spinach has wilted.
- Gently stir in the chopped fresh tarragon or dill and the salmon.
- Serve with Parmesan shavings.
Pregnancy Questionnaire
If you strongly disagree circle 1.
Generally disagree circle 2.
Generally agree circle 4
Strongly agree circle 5
If you are unsure circle 3.
Q1 I must eat well to stay healthy during my pregnancy. 1 2 3 4 5
Q2 I need to regularly go to the doctor or a clinic while pregnant. 1 2 3 4 5
Q3 I need to take plenty of Folic Acid while pregnant. 1 2 3 4 5
Q4 Smoking while pregnant can seriously harm your baby. 1 2 3 4 5
Q5 If I don’t gain enough weight when pregnant my baby is likely to be born small and weak. 1 2 3 4 5
Q6 I know which foods I can eat to prevent anaemia. 1 2 3 4 5
Q7 The fibre in fruits, vegetables and whole grain breads can help relieve constipation. 1 2 3 4 5
Q8 I need to exercise regularly when pregnant. 1 2 3 4 5
Q9 Snacking is good for me. 1 2 3 4 5
Q10 Based on my usual diet and what is available to eat I can follow the healthy food plate. 1 2 3 4 5
Questionnaire
Results
Questions
Q1) I must eat well to stay healthy during my pregnancy.
Q2) I need to regularly go to the doctor or a Clinic while pregnant.
Q3) I need to take plenty of folic acid while pregnant.
Q4) Smoking while pregnant can seriously harm your baby.
Q5) If I don’t gain enough weight when pregnant my baby is likely to be born small and weak.
Q6) I know which foods I can eat to prevent anaemia.
Q7) The fibre in fruits, vegetables and whole grain breads can help relieve constipation.
Q8) I need to exercise regularly when pregnant.
Q9) Snacking healthily is good for me.
Q10) Based on my usual diet and what is available to eat I can follow the healthy food plate.
By doing this Questionnaire I have found out that most women who are pregnant agree that they must eat well, take plenty of folic acid and exercise regularly. I have also found out that most pregnant women visit the doctor on a regular basis and are informed on what foods to avoid and what foods to eat to prevent anaemia.
A majority of the women who did this questionnaire agreed that they new how to follow the healthy food plate and apply it to their daily life. They also agreed that snacking was good for them and they new which types of foods were best as a snack e.g. fruits, vegetables, whole grain breads.
Summary
Nobody strongly disagreed with what the questions in my questionnaire were asking. The majority of pregnant women agreed or strongly agreed with the points about their dietary needs. This gave my questionnaire a very positive result and shows that many women who are pregnant are aware of their dietary need and the importance of a healthy diet and regular exercise to ensure a healthy mother and baby.
I could have improved the questionnaire I did by asking more questions that were more detailed. Asking more people, to give me a bigger and better range of results. Getting more detailed answers from the pregnant women I asked would give me a better idea of how important their diet was to them and how healthy that diet is. I could have used open-ended questions because this doesn’t limit choice and allows the women I asked to say their own opinions and give ideas on how they go about their own healthy diet.