Marshes yummy mum’s in association with the experts at Boots, Marshes Shopping Centre and mumstown.ie separate pregnancy myths and facts, starting with DIET and WEIGHT GAIN.

DIET

Whatever foods are healthy for mum are healthy for baby! Think fruits, whole grains, some diary and most protein sources. There are really few foods that you have to avoid. Fish is among the foods that cause concern because of mercury, a metal that can be toxic to babies, children and even adults. The government's Food Standards Agency (FSA) has recommended that pregnant women shouldn’t eat shark, swordfish or marlin, as it may contain potentially unsafe levels of naturally occurring mercury. They also advise that pregnant and breastfeeding women, and those who intend to become pregnant, should eat no more than four medium-size (140g) tins of tuna, or two fresh (170g) tuna steaks per week. Feast on fish including haddock, cod, prawns, and salmon – remember Omega-3 is good for mum’s motor skills and babies brain power.

Other foods you should try to avoid during pregnancy include those with a link to listeria, a bacterium that may increase the risk of miscarriage, premature birth, stillbirth, or foetal illness. Foods more likely to contain listeria include:

• Unpasteurised milk and soft cheeses such as feta, Brie, Camembert and Stilton
• Refrigerated meat spreads or pâté, including vegetable
• Refrigerated smoked seafood, unless it is also cooked conventionally
• Hot dogs and deli meats, unless they are heated until steaming
• Experts also warn against eating undercooked eggs, raw eggs, eggnog or mayonnaise made with uncooked eggs, which can be contaminated with salmonella, which can cause vomiting and dehydration.

*Food hygiene with all foods is vital at all times.

WEIGHT GAIN

The old saying ‘Eating for Two’ still applies today, however we have to remember that we are not eating for two adults. The average woman needs only about 300 extra calories a day if they are of normal weight when they conceive. Some experts believe that if you are overweight when you become pregnant you should not add any additional calories to your diet. However, when you are pregnant, it is no time to start dieting. It may be okay if you find you lose a bit of weight during pregnancy, it’s probably because you have replaced junk food with healthier foods.