HEALTHY
HABITS
before,
during and
after
PREGNANCY
Engelsk
2
Are you ready for a healthy pregnancy?
Read more
Š BEFORE
You can prepare for a healthy pregnancy by taking folic acid
supplements and by not smoking or drinking.
page 3
Š DURING
Diet
You know the 8 dietary recommendations and that you
should be guided by the Y.
page 4
page 5
Dietary supplements
You are already taking folic acid and know what other
dietary supplements you might need.
page 8
Physical activity
You are physically active for at least half an hour a day,
and you know which exercises are particularly useful
during pregnancy.
page 10
Alcohol, smoking, medicines
You do not smoke or drink alcohol as this may harm your
unborn baby’s development. And you consult your doctor
before taking any medicines.
page 12
Workplace
You have found out whether there are aspects of your
work which may be harmful during pregnancy.
page 14
Home – personal care
You know that you should only ever use a minimum of
skin cream, perfume and cosmetics.
page 14
Kitchen hygiene
You know how to avoid infection from foods.
page 14
Š AFTER
You know that breastfeeding and living in a smoke-free
environment is best for your baby.
page 15
3
Before getting pregnant
Š You can prepare for a healthy
pregnancy even before you
become pregnant. Start taking
folic acid. And stay clear of
alcohol and smoking.
Folic acid – a dietary supplement
You should begin taking 400 mcg folic
acid daily as soon as you start planning
your pregnancy. Folic acid is part of the
vitamin B group. Folic acid reduces the
risk of your baby being born with neural
tube defect.
No alcohol
Alcohol can harm your baby from the
start of pregnancy and onwards. As it is
often difficult to know the exact time
of conception, you should not drink
alcohol if you are planning on having a
baby.
However, if you find that you are
pregnant without having planned it,and
you have been drinking alcohol, it is
rarely a cause for concern. You may
like to talk to your doctor/midwife
about this when going for your first
consultation.
No smoking
Smoking affects ovulation, and there
are also indications that smoking
affects men’s sperm quality. Smoking
damages the growth of your baby.
It is therefore best to stop smoking
as soon as you start planning on having
a baby.
Check medicines
If you are being treated with any
medications when you begin planning
your pregnancy, you should discuss
with your doctor whether to continue,
change or stop your treatment.
Links: B www.altomalkohol.dk
(about alcohol – Danish only)
B www.stoplinien.dk
(quit smoking support
– Danish only), tel. +45 80 31 31 31
4
During pregnancy
Š Everything you eat and drink affects
the baby developing in your womb.
You nourish your baby
The baby needs oxygen, energy, vita-
mins and minerals. The nutrients you
eat go first and foremost to your baby.
If you do not eat enough nourishing
foods, your body will start using its
reserves.
To look after your own body and ensure
the best conditions for your baby, it
is important that you eat a healthy
and varied diet and take the dietary
supplements mentioned on page 8.
Your baby is affected by what you eat
Your baby grows and lives in your womb – from conception until birth.
Nutrients and oxygen and any harmful substances you intake pass to the baby
from your blood via the placenta and the umbilical cord.
The baby’s blood passes back through the umbilical cord to the placenta.
Nutrients and waste products are exchanged between your blood and that
of your baby via a thin membrane in the placenta, but you do not share the
same blood. Your baby receives nutrients from you and returns waste products
to you. The surface area of the placenta is very large, and substances are
exchanged continuously and efficiently. This means that your baby will be
affected very quickly if, for example, you drink alcohol, smoke or take drugs.
Foetal
membranes
Umbilical cord
Amniotic fluid
Cervix
Mother’s blood
Placenta
Baby’s blood
}
Cross-section
of placenta
Umbilical cord
5
Diet
Š Some women find that their
appetite is greater when they
are pregnant and that they feel
nauseous when hungry. If this
includes you, it is a good idea to eat
frequent, but smaller meals. And
what you eat should be healthy.
Follow the official dietary
guidelines
§ Eat a variety of foods, not too much
and be physically active
§ Eat fruit and lots of vegetables
§ Eat more fish
§ Choose whole grains
§ Choose lean meats and deli
products
§ Choose lean dairy products
§ Eat less saturated fat
§ Eat foods with less salt
§ Eat less sugar
§ Drink water
Read more at the Danish language
website, www.altomkost.dk
6
Eat fish several times a week
Fish is healthy, because it contains
healthy oils and is a good source of
vitamin D, iodine, and selenium, among
other things. You should eat at least
350 grams of fish a week, of which 200
grams should be oily fish. Good fish to
eat is, for example, plaice, lemon sole,
flounder, cod, haddock, hake, coalfish,
fish roe, and oily fish, such as mackerel,
herring and farmed salmon.
Avoid predatory fish – limit
canned tuna and Baltic salmon
Pregnant women and nursing mothers
should not eat cuts of the large
predatory fish, since they may contain
high levels of mercury. Predatory fish
are, for example, rays, halibut, oilfish
(escolar), swordfish, mackerel, shark, pike,
perch, zander and tuna, such as tuna
steaks. It is recommended hat one eats
a maximum of 1 regular can of tuna a
week and that one avoids canned white
tuna or albacore tuna. Eat no more than
125 grams of Baltic salmon a month, as it
contains high levels of dioxins.
Do not eat liver
Liver and cod liver oil can contain large
quantities of vitamin A, which can
harm your baby. Liver pâté and pâtés in
general contain less vitamin A and are
safe to eat.
Coffee, tea and cola
Do not drink more than three cups of
coffee a day, and restrict your intake of
other beverages, which contain caffeine,
for example, tea and cola.
Do not eat for two
Your baby’s nutritional requirements are
easily met if you eat normal portions of
healthy foods.
Some pregnant women feel hungrier
than usual. But the increased need
… more about food
BE GUIDED BY THE Y
1/5
– fish, poultry, egg, cheese and gravy/
sauce
2/5
– bread, potatoes, rice or pasta
2/5
– vegetables, preferably several
varieties
7
for calories is only equivalent to
approximately 100 calories a day in the
beginning of the pregnancy, increasing
to about 500 calories at the end of the
pregnancy.
Approx. 100 calories:
§ Two pieces of fruit
(apple, pear, orange) or
§ 1 piece of fruit/carrot and a glass of
skimmed milk or
§ 1 slice of whole grain bread or
§ A small egg or
§ About 20 almonds
Approx. 500 calories:
§ 1 slice of whole grain bread with
cheese and 1 slice of dark rye bread
with liver paté/herring/ham and
1 glass of skimmed milk/1 piece of
fruit/1 carrot
Your weight
If you eat more than you need,
the extra calories will probably be
deposited as fat. Many women put
on too much weight during pregnancy
and do not manage to lose the extra
weight once they have given birth.
See below how much weight you
should gain during the entire pregnancy.
The largest weight gain takes place
towards the end of the pregnancy;
during this stage you may put on 500
grams a week.
Links: B www.altomkost.dk
(about nutrition – Danish only)
B www.meraadet.dk
(Danish Fitness and Nutrition Council
– Danish only)
Just before you give birth, the weight increase will be distributed as follows:
Baby approx. 3.5 kg
Uterus, placenta, amniotic fluid and enlarged breasts approx. 3.5 kg
Increased blood volume and water retention approx. 2-4 kg
Extra fat approx. 1-4 kg
Exactly how much weight you should gain depends on your weight before
getting pregnant. You may like to talk to your doctor or midwife about this.
Underweight (BMI: <18.5) 13-18 kg
Normal weight (BMI: 18.5-24.9) 10-15 kg
Overweight (BMI: 25-29.9) 8-10 kg
Obese (BMI: >30) 6-9 kg
8
Dietary supplements
Š While you will need more of some
vitamins and minerals during your
pregnancy, you should cut back on
others, for example, vitamin A.
It is recommended that you take
the following dietary supplements.
Ask your doctor, midwife or
pharmacist if you are in doubt.
Folic acid
§ 400 mcg of folic acid a day as
soon as you begin planning your
pregnancy and until week 12 of your
pregnancy.
„ Folic acid reduces the risk of your
baby being born with neural tube
defect (NTD). NTD is a rare birth
defect which causes malformations
in the brain, cranium and spinal cord.
Vitamin D
§ 10 mcg of vitamin D a day
throughout pregnancy.
„ The body needs vitamin D to
absorb and metabolize calcium. It
is important for your baby’s growth
and bone development and for
your teeth and bones. Mothers
with vitamin D deficiency during
pregnancy give birth to babies who
are also deficient in vitamin D.
Iron
§ 40-50 mg of iron a day from week 10
of your pregnancy.
„ Iron supplements are best absorbed
if taken between meals and together
with a glass of fruit or vegetable
juice. Iron is important, among other
things, for the formation of red
blood cells.
Calcium
§ 500 ml of dairy products a day
or a calcium supplement.
„ Milk and dairy products are the
best sources of calcium. If you do
not drink or eat dairy products, you
should take a supplement of 500 mg
of calcium a day throughout your
pregnancy. Calcium is important for
your baby’s bones and your bones.
Links: B www.sst.dk/english
B www.altomkost.dk
(about nutrition – Danish only)
Vitamin pills for pregnant women
A multi-vitamin pill for pregnant women covers your need for folic acid and
vitamin D during pregnancy. In addition, you should take an iron and possibly a
calcium supplement. Ask your pharmacist for advice.
Do not exceed the recommended intake of dietary supplements.
9
Pregnancy 10 12
starts weeks weeks birth
Time
Folic acid
Vitamin D
Iron
Eat green, low-fat and
fibrous foods. Take dietary
supplements, but do not
exceed the recommended
intake.
500 ml of dairy products or calcium
10
Physical activity
Š Being fit and having strong muscles,
bones and joints are the best
conditions for a healthy pregnancy.
30 minutes a day
Take 30 minutes of moderate physical
exercise a day. The 30 minutes can
consist of both aerobic and strength-
building exercises.
If you experience complications during
your pregnancy, ask your midwife or
doctor for advice on the exercises
and physical activities which would be
suitable for you.
Continue or start
If you have been very physically
active before your pregnancy, you
can continue with the same activities,
but at a slightly less strenuous level. If
you have not been very active before
becoming pregnant, you should start
taking moderate exercise.
Active throughout pregnancy
You can cycle, swim and do water
gymnastics throughout your pregnancy.
These are also activities which are
particularly suitable towards the end of
your pregnancy and for women with
pelvic or back problems.
Activities to avoid
Heavy lifting which puts a strain on your
pelvic floor and back. Be careful when
participating in activities which involve
a risk of hard blows to your stomach or
sudden falls.
Avoid diving, as the change in pressure
under water can harm your baby.
Link: B www.sst.dk/english
Moderate physical activity
means moving at a pace which
leaves you slightly out of breath.
But you should not feel that you
are pushing yourself to the limit.
Moderate activity may take the form
of:
§ A brisk walk
§ A bicycle ride
§ Gardening
§ Swimming
§ Muscle-strengthening
exercise.
!
11
!
Aerobic exercises
Training which improves and
maintains circulation and physical
stamina. Aerobic training consists
of exercises and movements, which
make your heart beat faster and
increase your pulse. A sweaty brow,
red cheeks and slight palpitations are
healthy signs – also during pregnancy.
Strength-building exercises
Training that strengthens muscles,
bones and joints. No matter what
sort of strength-building exercises
you do, you should be careful not to
overdo it. Weight training exercises
using machines and with an instructor
reduces the risk of overexertion.
Pelvic floor exercises
A strong pelvic floor prevents
incontinence both during and after
pregnancy. During pregnancy your
pelvic floor must carry considerably
more weight than it is used to. To
maintain and strengthen your pelvic
floor muscles, it is a good idea to do
pelvic floor exercises.
You can also read the Danish
language leaflet “I form før fødslen”,
which can be ordered from
www.sundhedsoplysning.dk
– butik.
12
Alcohol, smoking and medicines
Š Do not drink alcohol or smoke,
and avoid passive smoking during
pregnancy. Do not take medicines
unless they have been prescribed
by your doctor.
No alcohol
If a pregnant woman drinks alcohol,
her unborn baby will have the same
concentration of alcohol in his or her
blood as the mother. The alcohol is
absorbed by the woman’s blood and
passes through the placenta to the
baby. Alcohol is harmful to the baby’s
development throughout pregnancy.
No exact limit is known for how
little a pregnant woman can drink
without harming her unborn baby.
The recommendation is therefore for
pregnant women not to drink any
alcohol at all.
The harmful effects of alcohol are
life-long and depend on how much the
woman drinks. The most serious effects
are brain damage and heart defects.
No smoking
Your baby’s development is affected if
you smoke or are exposed to passive
smoking. The harmful substances in
tobacco smoke increase the risk of
premature birth and low birth weight –
and in rare cases the baby can die.
The risk is greatest if the mother
smokes. Passive smoking also increases
the risk.
If you are a smoker
§ The Danish National Board of
Health recommends that you stop
smoking.
The healthiest way to stop smoking
for your baby is without using nicotine
chewing gum or plaster. If you are
finding it hard to stop without these
aids, you should talk to your doctor or
midwife.
Passive smoking
Being exposed to passive smoking
increases the risk of premature birth,
low birth weight and death of the
foetus. The risk is greater the more
smoke the pregnant woman is exposed
to.
§ The Danish National Board of
Health recommends that pregnant
women are not exposed to passive
smoking, neither at home nor in the
workplace.
The Danish National Board
of Health recommends
– that women do not drink
alcohol during pregnancy.
!
13
Avoid medicines
§ Take as little medicine as possible.
This also applies to over-the-
counter medicines and natural
remedies.
If you are being treated with medicines,
ask your doctor whether the treatment
can continue while you are pregnant.
Some medicines should not be taken
while pregnant, whereas it is safe and
important to continue taking others.
Links: B www.altomalkohol.dk
(about alcohol – Danish only)
B www.stoplinien.dk
(quit smoking support – Danish only)
B www.sst.dk/english
Drink water to
quench your thirst.
14
Environment
Š Chemical substances and unusual
working hours may have a negative
impact on your pregnancy.
Workplace
Special rules apply in the workplace
to protect pregnant women against
influences, which may have a negative
impact on their pregnancy and their
unborn baby. Talk to your employer if
you think aspects of your work may be
harmful to your pregnancy. These may
include:
§ Working position, e.g. heavy lifting,
lots of standing and walking
§ Chemical substances, e.g. solvents,
pesticides, anaesthetic gases and
pharmaceuticals
§ Risk of infection, e.g. hepatitis
§ Working hours, e.g. night shifts,
long working hours
Home – personal care
In the home, personal care products
and cleaning agents may affect your
well-being. And some of them may also
affect your unborn baby.
If you have a cat, arrange for someone
else to change the litter tray or always
use gloves.
Kitchen hygiene
Bacteria from food can cause serious
diseases. You should only eat meat
which has been cooked to well-done.
Do not taste raw mince. Do not drink
unpasteurised milk or eat cheeses made
from unpasteurised milk. Observe ‘best
before’ dates and storage temperatures.
Maintain high hygiene levels in the
kitchen.
Links: B www.at.dk
(The Danish Working Environment
Authority)
B www.babykemi.dk
(Good Chemistry to Pregnant and
Nursing Mothers)
B www.ssi.dk
(Statens Serum Institut)
The Environmental
Protection Agency has
issued the following
recommendations for
pregnant women
§ Use as little cream and perfume
as possible, and as few cosmetic
products as possible.
§ Do not dye your hair (due to
the chemicals in hair dyes).
§ Do not use aerosols.
§ Do not work with paints.
!
15
After giving birth
Š Your habits will also influence your
baby’s health after the birth.
Breastfeeding
Breast milk is the healthiest food for
babies. While breastfeeding, you should
avoid tobacco smoke and keep your
alcohol consumption to a minimum.
Breastfeeding and alcohol
Alcohol consumed by the mother
passes into her breast milk, and the
breast milk will have the same alcohol
content as her blood. For each unit of
alcohol consumed, it takes 2-3 hours
before the milk is free of alcohol
again. This process cannot be sped
up by expressing breast milk. Small
babies are vulnerable to the effects
of alcohol. The alcohol can hamper
milk production and disturb the baby’s
sleep. Drink a minimum of alcohol when
breastfeeding.
Breastfeeding and smoking
Many of the harmful substances in the
smoke pass to the baby via the breast
milk. Breastfeeding is easier to establish
if you do not smoke. Therefore do not
smoke when breastfeeding. If you find
it impossible to stop smoking without
using nicotine replacement products, you
should talk to your doctor.
Smoke-free environment
Babies should not be exposed to
tobacco smoke as the harmful
substances in the smoke will affect their
airways and general well-being. Do not
smoke indoors or near the baby. There
is a higher risk of cot death among
babies who are exposed to tobacco
smoke. Babies who are exposed to
tobacco smoke are ill more often and
have a greater tendency to be admitted
to hospital with respiratory diseases.
Healthy, varied diet
Most babies thrive on breast milk for
the first 6 months of their life. You can
look after your own health by eating a
healthy and varied diet and following
the 8 dietary recommendations. If you
do not drink or eat dairy products, you
should take a supplement of 500 mg of
calcium a day.
Links: B www.altomalkohol.dk
(about alcohol – Danish only)
B www.stoplinien.dk
(quit smoking support – Danish only)
B www.sst.dk/english
BEFORE PREGNANCY
Y folic acid supplements
Y do not drink alcohol, if possible
Y no tobacco smoke
Y check your medicines
DURING PREGNANCY
Y healthy and varied diet
Y folic acid supplements
Y vitamin D supplements
Y iron supplements
Y possibly calcium supplements
Y 30 minutes of physical activity a day
Y no alcohol
Y no tobacco smoke
Y check your medicines
Y avoid hazardous substances in your environment
AFTER PREGNANCY
Y breastfeed for the fi rst 6 months
Y restrict your alcohol consumption while breastfeeding
Y no tobacco smoke
www.sst.dk/english
Healthy habits – before, during and after pregnancy. © Sundhedsstyrelsen og Komiteen For Sundhedsoplysning. 2. udgave, 1. oplag 2015. ISBN (trykt): 978-87-7104-702-8.
ISBN (elektronisk): 978-87-7104-703-5. Graphic design: Peter Dyrvig Grafi sk Design. Photos: AnjoPhoto, H. Maxmiling, p. 15. Illustrations: J. Frederiksen, p. 4, The Danish
Veterinary and Food Administration, pp. 5 and 6. Translation: Oversætterhuset A/S. Tryk: Rosendahl-Schultz Grafi sk. Kan bestilles hos: Komiteen for Sundhedsoplysning.
Tlf.: 35 26 54 00. Fax: 35 43 02 13. Hjemmeside: www.kfsbutik.dk. E-mail: kfs@sundkom.dk
