Nutrition and fertility

It is advisable to avoid certain foods if you are thinking about becoming pregnant or if you are already pregnant, because they may contain ingredients that affect the development of the foetus. Having the right weight and height proportions does not necessarily mean that you are eating healthily.

Staying healthy during pregnancy depends not only on the quantity and quality of the food you eat during pregnancy, but also on the eating habits you had before.

If you are pregnant you need to eat right, so it is a good idea to follow the following:

• Base your meals on starch-rich foods such as potatoes, bread, rice and pasta. In particular, go for whole grains, which are quite satisfying and low in calories.
• Eat at least five different types of fruit and vegetables every day, instead of high-fat and high-calorie foods. Potatoes are not included in this rule and fruit juices count as one item, no matter how much you drink.
• Keep your diet low in fat and do not increase the calories you consume. Avoid fried foods and avoid drinks that are high in added sugars, as well as other foods such as sweets, cakes and biscuits that are high in fat and sugars.
• Instead, eat fibre-rich foods such as oats, beans, lentils, cereals and pulses, as well as wholemeal bread, brown rice and wholemeal pasta.
• Daily protein, lean meat and try to eat fish twice a week. Lentils and beans are also an equally good source of protein.
• Eat dairy foods for calcium, but choose low-fat foods e.g. skimmed milk or yoghurt
• Watch the portion sizes of your meals and snacks and note how often you eat. Don’t “eat for two”.
• Always eat breakfast.
• Limit caffeine consumption to 200 (mg) per day, for example, two cups of instant coffee. Remember also that other beverages such as tea and energy drinks also contain caffeine.

Most women do not need extra calories during the first six months of pregnancy. Only in the last 12 weeks do they need to eat a little more but no more than 200 calories a day, which is about the equivalent of two slices of bread.

Advice during pregnancy (and for those who want/are trying to conceive):

What is considered the ideal (“healthy”) weight?

You can find out your ideal weight from your BMI (body mass index), a measure of the relationship between your weight and height. Consult your doctor about this. The ideal BMI is above 18.5 but below 25. Being overweight carries risks for you and your baby. The more overweight you are, the greater the risks, especially for whether the fetus develops as it should.

Is it safe to diet while pregnant?

It is not recommended to try to lose weight by dieting during pregnancy because this can damage the health of the fetus. If there is serious concern about your weight your doctor should refer you to a dietician.

Is it safe to eat fish while pregnant?

In general, eating fish during pregnancy is a healthy habit, but according to the latest advice from the WHO, consumption should be limited to twice a week, especially of oily fish such as salmon or mackerel. This is because fatty fish have a high mercury content, which can be harmful to the foetus. It is advisable for women who are pregnant to eat up to 2 fresh tuna fillets per week and avoid fish such as swordfish.

Why are you not allowed to eat liver while pregnant?

Liver contains high levels of vitamin A, which in high doses can damage the development of the nervous system of the foetus. It is rare for women in developed countries to be deficient in vitamin A and so they should avoid eating foods such as liver.

Is it safe to eat nuts while you are pregnant or breastfeeding?

You can eat nuts or foods containing them safely. Nuts do not affect your baby’s chances of developing an allergy to them. Do not eat them only if you are allergic.

How can you reduce the risk of food contamination?

Contaminated food can give you some infections, such as listeria, salmonella or toxoplasmosis. This can harm your foetus.

To reduce the risk of listeria:

• Drink only pasteurised milk
• Avoid soft cheeses such as anthotyro, brie, etc. However, hard cheeses are safe.
• Avoid eating foods undercooked. Make sure that pre-cooked meals are cooked according to the instructions on the label and that they are very hot when reheated.

To reduce the risk of salmonella:

• Avoid eating raw or partially cooked eggs or foods that may contain them, such as mayonnaise. Check the food packaging to confirm this.
• Avoid eating raw or partially cooked meat, especially poultry and shellfish.

To reduce the risk of toxoplasmosis:

• Always wash your hands before and after contact with food.
• Wash all fruit and vegetables, including ready-to-eat salads, very well
• Cook the meat you thaw very well.
• Wear gloves and wash your hands thoroughly after gardening or contact with soil.
• Avoid contact with cat faeces (in cat litter or on the ground).

Do you need extra vitamins (vitamin supplements) while you are pregnant?

Vitamins are needed for growth and development. There are 13 important vitamins: vitamins A, C, D, E and K and the vitamin B series. Apart from vitamin D, which we get from the sun, most vitamins come from our diet.

Vitamin supplements are usually not recommended because they may actually be harmful to the pregnancy.

Vitamins recommended:

Folic acid – Folic acid, also known as folate, is one of the B vitamins and helps reduce your baby’s risk of spina bifida. Taking extra folic acid can also reduce the risk of heart or limb malfunctions as well as childhood brain tumors. The recommended daily dose is 400 micrograms (µg). Ideally, you should start taking supplemental folic acid before conception and continue until the 13th week of pregnancy. If you did not take folic acid before you became pregnant, start taking it as soon as you find out about your pregnancy.

Vitamin D – Vitamin D is a fat-soluble vitamin that is formed in the body mainly through the absorption of solar ultraviolet radiation by the skin. Although we have a lot of sunshine in Greece, there are many cases of D deficiency, especially in women who spend all day at the office and are not exposed to the sun or in some with darker skin. If blood levels of vitamin D are low then a pharmaceutical supplement and sun exposure are needed.

When will you need vitamin C supplements?

Although vitamin C supplements are not recommended during pregnancy, they do help with iron absorption. They are mainly recommended for women who are predisposed to anaemia.

Vitamins that are not recommended:

Multivitamin supplements that have small doses of many vitamins are sometimes used in pregnancy, but should be done with the consent of your doctor.

Vitamin A – Taking large amounts of vitamin A can damage the development of the fetal nervous system. Avoid supplements containing more than 700μg of Vitamin A and foods such as liver, which contain high levels of Vitamin A.

Vitamin E – There is so far no evidence that vitamin E supplementation is needed in pregnancy.

Will you need extra iron while you are pregnant?

Most women do not need iron supplements during pregnancy. With the advice of your doctor and appropriate tests, iron supplements may be needed, especially for those who are predisposed to anaemia or are at risk of developing anaemia, for example if you are carrying twins.