Balanced Diets
Pregnancy diet affects baby's bones Achieving a balanced diet
Pregnancy Diet Affects Baby's Bones
New research has shown that children's future bone health is improved by their mother following a good diet whilst pregnant. An award winning study presented at the National Osteoporosis Society Conference in Manchester on 30th June 2009 found that mothers with a healthy, well-balanced diet during pregnancy have children with stronger bones.
In contrast, mothers with poorer quality diets had children with smaller and less strong bones when measured 9 years after they were born.
Dr Zoe Cole, the study's author from the University of Southampton said "This is the first study to show that mothers can improve their child's bone development early on by consuming a good diet in the late stages of their pregnancy." She added "We reach our peak bone mass around our mid twenties so it's vital that young people accrue strong bone before then."
Healthy or unhealthy dietary patterns
The study involved 198 pregnant women whose children were measured at birth and during infancy. The nutritional status of the mothers was recorded in early and late pregnancy where two main patterns emerged. Firstly, a healthier pattern characterised by high intakes of foods such as fruit and veg, yoghurt, wholemeal bread and breakfast cereals. Secondly, a less healthy pattern compromising high intakes of foods like chips, roast potatoes, sugar, white bread, processed meat, crisps and soft drinks.
The mothers who followed the more healthy pattern in late pregnancy had children with significantly increased bone size and density, thus with stronger bones. Children born to mothers with the healthiest diets had 11% greater bone calcium content and 8% greater whole body bone area than those born to mothers who had the poorest dietary intake.
Building for the future
"Bone mass determines bone strength and studies suggest that a lower bone mass when we are young will affect bone fragility in later life" explains Dr Cole. "An unhealthy diet during pregnancy may have huge ramifications for the unborn child's future bone health."
Even when mothers were grouped by smoking status, Vitamin D status and social class, their deficiencies in diet still impacted on their children's bones. This relationship existed even when the child's height, weight, arm circumference and birth weight were considered.
Ultimately, this study strengthens the Department of Health's recommendations for a healthy, balanced maternal diet during pregnancy demonstrating a benefit for both the child and the mother.
Achieving A Balanced Diet
With the popularity of celebrity diets, diet books, diet videos, diet clubs – how do you know what’s right and what’s not when it comes to food and drink?
This information should set you straight and show how you can achieve a good, healthy, balanced diet which is the cornerstone to your health and well-being.
Let's Change!
First of all, let’s face facts, most people could probably benefit from making some surprisingly simple changes to their diet such as:
- Enjoy eating – you have to do it so you may as well enjoy it!
- Eat a wide variety of different foods every day – variety is the spice of life after all!
- Remember, there are no good or bad foods – simply good and bad diets!
- Eat 5 portions of fruit and vegetables every day
- Eat plenty of fibre rich foods within your diet
- Drink 8 glasses of non-caffeinated, non-alcoholic fluid every day
- Eat the right amount to maintain a healthy weight
- Do not eat too much fat especially saturated fat
- Do not consume sugary food or drinks too often
- Keep added salt to the minimum level possible – there is plenty in your food already!
Balance Your Intake!
A healthy diet is a balanced diet – it’s that simple! It will contain foods from all the five major groups:
- Fruit and vegetables
- Breads, cereals, rice, potatoes and pasta
- Dairy products - milk, yoghurt and cheese
- Meat, fish, eggs, nuts and meat alternatives
- Fats, oils and sweets
Foods from group 1 should be eaten most often and those from group 5 least often. The good news is that there is no need to give up any foods, especially not those you enjoy, as long as you eat them in the right quantities!
The reason we need a variety of foods is because no single food contains all the nutrients the body needs to be healthy. The diagram to the right can be used as an example of how we should aim to structure our diet.
Applying Balance
You don’t need to achieve balance at every single meal but it should be applied over a day or a week. Meals can be balanced very easily – especially ones such as casseroles, lasagne and sandwiches as they are made with a variety of foods. Other examples include:
A bacon sandwich:
- two slices of thick cut wholemeal bread (bread group)
- low fat spread put sparingly on the bread (fats group)
- lean, grilled bacon (meat group)
- plenty of salad (fruit and veg group)
A homemade pizza:
- wholemeal base (bread group)
- tomato puree and veg (fruit & veg group)
- low fat cheese (dairy group)
- lean ham, chicken or Quorn (meat & alternatives group)
Here are a few more tips to help you achieve balance:
- Add dried fruit to breakfast cereals
- Try different types of bread e.g. wholemeal, granary, seeded
- Use smaller amounts of stronger tasting cheese
- Use more pasta than sauce in pasta dishes
- Try using low fat fromage frais instead of cream
- Use pulses to replace meat in some dishes e.g. kidney beans in chill
- Have fruit for pudding
- Have salad with main meals
- Use lower fat dairy products and switch to skimmed milk
- Grill, casserole or bake foods instead of frying them
- Regularly include fish in your diet, both oily and white
- Choose lean meat, remove any visible fat or skin
- Use fats and oils sparingly, try an oil replacement spray
- Grate cheese for use in salads and baked potatoes so less is used
- Use meat alternatives such as Quorn or tofu to increase variety
- Serve salad dressings separately
- Ensure temperature is correct when frying – foods absorb less fat
- Include extra vegetables in casseroles and sauces