hygiene during pregnancy and while - admin.ch · hygiene raw foods may naturally be contaminated...
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WEIGHT GAIN IN PREGNANCYIf you are of average weight, you should put on between 11 to 16 kg over the course of your pregnancy. It should be somewhat less if you are overweight, or a little more if you are underweight. Do not diet to lose weight during this time because your child may end up not getting enough nutrients.
EATING A BALANCED DIETEvery type of food you eat supplies different essential nutrients. Consult your doctor or dietitian if there are certain foods that you don’t eat, such as dairy products, meat or fish. It is possible to maintain a vegetarian diet during your pregnancy and while you are breastfeeding, but a diet that contains no animal products (vegan) is not recommended.
EXERCISEKeep fit by getting regular exercise, e.g. walking, aerobics, yoga or hiking. It can be even more fun if you find a group to join. But while you are pregnant you should avoid anything that is too intensive, or dangerous sports that involve higher risks of falls or injury.
An in-depth leaflet with the same title is also available free of charge in German, French and Italian from the Swiss Federal Food Safety and Veterinary Office (FSVO).
FURTHER INFORMATION:• Health information in various languages: Swiss Red Cross:
migesplus.ch
• Allergy information: aha! Swiss Allergy Centre: aha.ch
• Information for mothers and fathers: muetterberatung.ch
• Ladies’ roundtables on health issues and preventive strategies in multiple languages: femmestische.ch
• Swiss Society for Nutrition SSN: sge-ssn.ch
• Swiss Federation of Midwives: hebamme.ch
• Swiss Association of Registered Dietitians: svde-asdd.ch
• Swiss Foundation for the Promotion of Breastfeeding: stillfoerderung.ch
Professional Societies:
• Swiss Society of Gynaecology and Obstetrics (SSGO): sggg.ch
• Swiss Society of Paediatrics (SSP): swiss-paediatrics.org
HYGIENERaw foods may naturally be contaminated with germs. So especially during your pregnancy more attention should be paid to general hygiene and cleanliness: carefully wash your hands and kitchen utensils, process raw or unwashed ingredients separately from other foods, keep animal-based foods refrigerated and cook meat, poultry, eggs and fish at sufficiently high temperatures.
ALLERGIESOnly avoid foods if your doctor has diagnosed an allergy or intoler-ance. Otherwise you may be limiting your diet for no reason.
BREASTFEEDINGBreastfeeding provides your child with the most natural and nutritious food, making it easier to get the best possible start in life. Ideally, your child should be breastfed exclusively for the first four to six months.
CONTACT
Tel. +41 (0)58 463 30 33 E-mail info@blv.admin.chwww.blv.admin.ch
Albanisch, Arabisch, Deutsch, Französisch, Englisch, Farsi, Italienisch, Portugiesisch, Serbisch, Spanisch, Somali, Tamil, Tigrinya, Türkisch
albanais, allemand, anglais, arabe, espagnol, farsi, français, italien, portugais, serbe, somali, tamoul, tigrinya, turc
albanese, arabo, francese, inglese, italiano, persiano, portoghese, serbo, somalo, spagnolo, tamil, tedesco, tigrino, turco
Encourage your partner to join you in eating a balanced diet and getting plenty of fresh air.
Diet and nutrition during pregnancy and while breastfeedingWISHING YOU A HEALTHY AND
ENJOYABLE TIME DURING YOUR PREG-NANCY AND WHILE BREASTFEEDING!
Your body needs more vitamins and minerals when you are pregnant or breastfeeding. More energy (calories) is only required once you reach the fourth month of pregnancy. A cup of yoghurt, a handful of nuts and a piece of fruit a day should however be enough to cover these additional needs until your child is born and while breastfeeding. 8/2016Art.-Nr. 341.802.ENGL
HELPING YOUR CHILD GET THE BEST POSSIBLE START TO LIFEYou can help your child get the best possible start to life by maintain-ing a balanced diet before and during your pregnancy and while breastfeeding. The Swiss food pyramid offers guidance: you need the foods on the bottom levels of the pyramid in larger quantities, and less of the foods shown towards the top of the pyramid.
SWEET & SALTY FOODS: in small amounts.
OILS, FATS & NUTS: 2-3 tablespoons of plant-based oil per day, such as rapeseed oil or olive oil and a small handful of nuts, e.g. walnuts. Use butter and margarine sparingly.
DAIRY PRODUCTS, MEAT, FISH, EGGS & TOFU: 3-4 portions of dairy products per day and 1 portion of meat/fish/eggs/tofu.
CEREALS, POTATOES & PULSES: 3-4 portions per day, such as bread/rice/lentils/ millets/pasta, preferably wholegrain.
FRUITS & VEGETABLES: at least 5 portions (5 handfuls) per day.
BEVERAGES: choose water and unsweetened herbal or fruit teas. Drink 1.5-2 litres per day during pregnancy and at least 2 litres per day when breastfeeding.
RECOMMENDATIONS FOR PREGNANCY AND WHILE BREASTFEEDING
Some words to live by during your pregnancy:
eat twice as healthily, not twice as much! PLEA
SE N
OTE
Rec
omm
ende
d
Onl
y ra
rely
Avo
id
Dur
ing
preg
nanc
yW
hile
bre
astf
eedi
ng
Nut
rient
sTa
ke fo
lic a
cid
in ta
blet
form
(400
mic
rogr
ams
per d
ay),
idea
lly e
ven
whe
n pl
anni
ng a
pre
gnan
cy a
nd a
t lea
st
until
the
end
of th
e 12
th w
eek
of p
regn
ancy
. Fol
ic a
cid
is
impo
rtan
t for
the
heal
thy
deve
lopm
ent o
f you
r chi
ld’s
nerv
ous
syst
em.
Take
vita
min
D d
rops
– 15
mic
rogr
ams
per d
ay (6
00 IU
, or i
nter
natio
nal u
nits
).
Vita
min
D is
impo
rtan
t for
the
heal
thy
deve
lopm
ent o
f bon
e tis
sue.
Talk
to y
our d
octo
r or d
ietit
ian
abou
t whe
ther
you
sho
uld
supp
lem
ent y
our d
iet w
ith
addi
tiona
l nut
rient
s su
ch a
s iro
n, o
meg
a 3
fatty
aci
ds o
r vita
min
B12
.
Use
iodi
sed
salt.
Om
ega
3 fa
tty a
cids
pla
y an
impo
rtan
t rol
e in
the
heal
thy
deve
lopm
ent o
f you
r chi
ld’s
brai
n an
d ey
es. E
at fa
tty fi
sh o
nce
or tw
ice
a w
eek,
as
wel
l as
som
e ra
pese
ed o
il an
d nu
ts
(esp
ecia
lly w
alnu
ts) e
very
day
.
Beve
rage
s• D
rink
less
of c
affei
nate
d be
vera
ges
such
as
coffe
e, b
lack
and
gre
en te
a, ic
ed te
a, c
ola
and
pow
dere
d ca
fe a
u la
it m
ixes
. Hav
e at
mos
t 2 c
ups
of c
offee
or 4
cup
s of
bla
ck o
r gr
een
tea
per d
ay.
• Avo
id e
nerg
y dr
inks
and
bev
erag
es th
at c
onta
in q
uini
ne, s
uch
as to
nic
wat
er a
nd
bitte
r lem
on.
Frui
ts a
nd v
eget
able
sAl
way
s ca
refu
lly w
ash
vege
tabl
es, l
ettuc
e, fr
esh
herb
s an
d fru
it un
der r
unni
ng w
ater
.
Milk
and
dai
ry
prod
ucts
Avoi
d:∙ U
npas
teur
ised
milk
∙ Soft
or s
emi-s
oft c
hees
es m
ade
from
cow
, she
ep o
r go
at’s
milk
(fro
m u
npas
teur
ised
and
pas
teur
ised
milk
)∙ F
eta
chee
se∙ B
lue
chee
ses
such
as
gorg
onzo
la
The
follo
win
g ar
e re
com
men
ded:
∙ P
aste
uris
ed a
nd U
HT
milk
∙ Yog
hurt
, kefi
r (m
ade
from
pas
teur
ised
milk
)∙ F
resh
che
eses
like
moz
zare
lla, q
uark
, cott
age
chee
se
(mad
e fro
m p
aste
uris
ed m
ilk)
∙ Har
d ch
eese
s (m
ade
from
unp
aste
urise
d or
pas
teur
ised
milk
)
Mea
t, fis
h, e
ggs
Avoi
d an
imal
pro
duct
s th
at a
re s
till r
aw o
r not
fully
co
oked
, suc
h as
:
∙ Raw
mea
t∙ R
aw s
ausa
ge s
uch
as s
mok
ed s
ausa
ge, s
alam
i∙ C
ured
ham
∙ Raw
fish
suc
h as
sus
hi, r
aw s
eafo
od∙ S
mok
ed fi
sh s
uch
as s
mok
ed s
alm
on o
r tro
ut∙ F
oods
mad
e w
ith ra
w e
ggs,
suc
h as
tira
mis
u
Do
not e
at a
ny li
ver d
urin
g th
e fir
st th
ree
mon
ths
of
preg
nanc
y. It
cont
ains
hig
h le
vels
of v
itam
in A
, whi
ch
may
cau
se d
efor
miti
es d
urin
g th
e ea
rly s
tage
s of
pr
egna
ncy.
• Onl
y ra
rely
eat
fres
h tu
na o
r pik
e.• R
ecom
men
ded
type
s of
fish
incl
ude
salm
on, c
anne
d tu
na, s
ardi
nes,
anc
hovi
es
and
herr
ing
• Eat
a g
ood
varie
ty o
f diff
eren
t fish
if p
ossi
ble.
Do
not e
at g
ame
mea
t suc
h as
ven
ison
or w
ild b
oar.
It m
ay c
onta
in le
ad, w
hich
can
da
mag
e yo
ur c
hild
’s ne
rvou
s sy
stem
Alc
ohol
ic
beve
rage
sAv
oid
Avoi
d or
onl
y dr
ink
rare
ly
and
in s
mal
l por
tions
Toba
cco
and
to
bacc
o sm
oke
Avoi
d
You
can
dis
cuss
any
per
son
al c
once
rns
you
hav
e w
ith
you
r do
ctor
or
diet
itia
n (p
leas
e re
fer
to t
he
furt
her
info
rmat
ion
on
th
e la
st p
age)
.
© Swiss Society for Nutrition SSN, Federal Food Safety and Veterinary Office FSVO / 2o11
know more – eat better sge-ssn.ch
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