Pregnancy Week 8 - An Alien Has Taken Over My Body!

Dear Baby,

You are now an inch long. In addition to your vital organs, you have eyes and ears, and your tiny fingers and toes are beginning to form. Your heart is beating and pumping blood around your tiny body. The bones of your face have started developing and your skin is as fine and delicate as a rose petal. You are floating snugly in the uterus in a liquid called amniotic fluid.

Last week, the doctor explained how important it was for me to eat a balanced healthy diet, to avoid certain foods and to take precautions to prevent infections. She told Nikhil to make sure that I ate properly and did not skip any meals.

So little one, I’m going to eat well and take good care of myself, to help you grow into a bonny cherub.

I have a horrible taste in my mouth these days and have gone off certain foods like seafood and drinks like milk and coffee. I feel as though an alien has taken over my body (no offence meant to you, baby). I love seafood and coffee and now I can’t stand them! Can you believe it?

It is so difficult coping at work at the moment. Yesterday, when I returned home from work, I was starving, tired and felt like vomiting. I was hoping there would be ‘something’ in our refrigerator. I opened the fridge door and lo and behold – right in front was a bowl of chicken curry and rice, with a note attached to it. It read, ‘I am your dinner. Nikhil cooked me for you.’ I smiled when I read that. See how much your papa loves both of us?

Sleep tight,

Your loving mamma.

BABY NOTES

What is a healthy diet during pregnancy?

During pregnancy, a healthy, balanced diet provides the energy and nutrients you and your growing baby need. Aim to eat a varied diet that includes:

• plenty of vegetables, including green leafy vegetables, and fresh fruit;

• whole grains and other carbohydrate-rich foods such as rice, chapattis, millets, bread and potatoes;

• protein-rich foods such as dal, pulses, lentils, beans, chickpeas, nuts and seeds, as well as eggs, fish, chicken and meat if you eat them;

• milk, yoghurt, paneer and other dairy products, or suitable alternatives; and

• small amounts of healthy fats from foods such as nuts and seeds, as well as oils like olive oil.

Try to limit foods that are high in salt, sugar and unhealthy fats, as well as highly processed foods.

If you are vegetarian, a well-planned and varied diet can provide most of the nutrients you need during pregnancy. Pay particular attention to protein, iron, calcium and vitamin B12, and take any supplements recommended by your doctor.

I was brought up on a vegetarian diet, and I realise now how well-balanced the meals my mother gave us were. They were typical Indian meals with rice and chapattis, a couple of vegetables, dal or rajma, yoghurt and fruit. They were simple vegetarian meals, but included foods from all the major food groups.

Why is folic acid important during pregnancy?

Folic acid is a B vitamin that is particularly important in the early stages of pregnancy. It helps your baby’s neural tube – which develops into the brain and spinal cord – form properly and reduces the risk of neural tube defects such as spina bifida.

Ideally, you should start taking 400 micrograms (mcg) of folic acid every day before you become pregnant and continue taking it throughout the first 12 weeks of pregnancy. If you did not take folic acid before conceiving, start taking it as soon as you find out that you are pregnant. In India, 500 mcg tablets may sometimes be used where 400 mcg tablets are not available.

Some women need a higher dose of folic acid because they have an increased risk of having a baby with a neural tube defect. Your doctor will advise you if this applies to you.

Foods naturally rich in folate include green leafy vegetables, beans, peas, lentils, chickpeas and some fruits. But food sources should not replace the recommended folic acid supplement during this important stage of your baby’s development.

Which foods should I avoid during pregnancy?

During pregnancy, you need to take a little extra care with what you eat because some food borne infections can be harmful to you and your developing baby.

Avoid raw or undercooked meat, fish, shellfish and eggs. Meat and seafood should be cooked thoroughly, and eggs should be cooked until both the white and yolk are firm.

Choose pasteurised milk and dairy products. Pasteurised paneer, mozzarella, cottage cheese and cream cheese are generally safe to eat. Avoid unpasteurised dairy products and certain soft mould-ripened or blue cheeses unless they have been thoroughly cooked.

Wash fruit, vegetables and salad ingredients thoroughly before eating them, particularly if they are going to be eaten raw.

Fish is a nutritious part of a pregnancy diet, but some types can contain high levels of mercury, which can affect your baby's developing nervous system. So avoid high-mercury fish and choose lower-mercury varieties instead.

Avoid liver and liver products, such as liver pate, during pregnancy because they contain very high levels of vitamin A, which can be harmful to your developing baby. Also avoid supplements containing vitamin A in the form of retinol unless specifically prescribed by your doctor.

Good food hygiene is particularly important during pregnancy. Wash your hands before preparing or eating food, keep utensils and work surfaces clean, keep raw and cooked foods separate, cook food thoroughly and refrigerate perishable foods promptly.

These simple precautions can reduce your risk of food poisoning and allow you to enjoy a varied, healthy diet throughout your pregnancy.

What can I drink during pregnancy?

Water is the best choice for keeping yourself hydrated during pregnancy. Milk is also a useful source of nutrients such as calcium and protein.

It is best to limit caffeine to no more than 200 mg a day during pregnancy. Remember that caffeine is found not only in coffee and tea, but also in cola, energy drinks, chocolate and some other foods and drinks. The amount of caffeine in a cup of tea or coffee can vary considerably, so counting cups alone is not always a reliable guide.

As for alcohol, it is best to avoid it completely during pregnancy, as there is no known safe amount of alcohol for the developing baby.

Take care with freshly prepared juices, lassi and other drinks. Make sure the water and ice are from a clean, reliable source, the fruit is thoroughly washed and the dairy products are pasteurised or properly boiled.

How can I cope with pregnancy symptoms at work?

If you are working and have decided not to tell anyone yet about your pregnancy, you may find it difficult to cope, especially if you have to keep rushing off to the toilet to throw up or if you feel tired.

You might want to take your immediate boss into your confidence, particularly if your workplace or the kind of work you do could pose a risk during pregnancy. This might include exposure to chemicals, radiation, infections or excessive heat, as well as night shifts, extensive travelling, prolonged standing, heavy lifting or other physically demanding work. If you are concerned about any aspect of your job, speak to your doctor and employer about whether any adjustments to your work or working conditions would be helpful.

Some people worry that working on a computer when pregnant might not be safe for the baby, but ordinary computer use is not considered a pregnancy hazard. However, do take frequent breaks from whatever job you are doing, whether it is working on a computer or standing behind a sales counter. Give your eyes and feet some rest periodically.

Use a cushion for the small of your back if it helps prevent backache, and avoid remaining in the same position for long periods. If you need to reach the bottom drawer of the filing cabinet – yes, some offices still have them! – avoid bending awkwardly from the waist and ask for help if you need it.

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