Diabetes is on the rise, yet most cases of diabetes are preventable with healthy lifestyle changes. Some can even be reversed. The bottom line is that you have more control over your health than you think. If you’re concerned about diabetes, you can make a difference by eating a healthy diet, keeping your weight in check, and getting exercise.

Eating right for diabetes comes down to three things:

• What you eat. Your diet makes a huge difference!! You should eat mostly plant foods, cut back on refined carbs and sugary drinks, and choose healthy fats over unhealthy fats.
• When you eat. Diet is part of it, but keeping regular meal and snack times also affects your blood sugar levels and will help to keep them more constant.
• How much you eat. Portion sizes matter. Even if you eat very healthy meals, if you eat too much you will gain weight, which is a factor in diabetes.

You do not need to eat special foods, but instead simply emphasize vegetables, fruits, and whole grains. A diabetes diet is simply a healthy eating plan that is high in nutrients, low in fat, and moderate in calories. It is a healthy diet for anyone!

Myths and facts about eating to prevent or control diabetes

MYTH: You must avoid sugar at all costs.

Fact: The good news is that you can enjoy your favorite treats as long as you plan properly. The key when eating dessert or a sweet treat, is to make sure that it is part of a healthy meal plan, or combined with exercise.

MYTH: A high-protein diet is best.

Fact: Studies have shown that eating too much protein, especially animal protein, may actually cause insulin resistance, a key factor in diabetes. A healthy diet includes protein, carbohydrates, and fats. Our bodies need all three to function properly. The key is a balanced diet.

MYTH: You have to cut way down on carbs.

Fact: Again, the key is to eat a balanced diet. The serving size and the type you eat are especially important for carbohydrates. Focus on whole grain carbs since they are a good source of fiber and they are digested slowly, keeping blood sugar levels more even.

MYTH: You’ll no longer be able to eat normally. You need special diabetic meals.

Fact: The principles of healthy eating are the same—whether or not you’re trying to prevent or control diabetes. Expensive diabetic and “dietetic” foods generally offer no special benefit. You can easily eat with your family and friends if you eat in moderation

Eating for diabetes doesn’t mean eliminating sugar. But in order to get the most enjoyment out of sweets, it is best to save them for special occasions. After all, they are called treats for a reason. If you have diabetes, you can still enjoy a small serving of your favorite dessert now and then. The key is moderation.

How to include sweets in a diabetes-friendly diet

Eating sweets at a meal adds extra carbohydrates. Because of this it is best to cut back on the other carb-containing foods at the same meal. Carbohydrate-rich foods include all flour products (i.e. bread, tortillas, crackers), rice, cereal, fruit, juice, potatoes, corn, etc. This will help you keep your blood glucose levels on track. Just keep in mind that these carbohydrate-rich foods have many nutrients your body needs, so don’t substitute too often.

Tricks for cutting down on sugar

There are many ways to reduce your sugar consumption. Here are a few suggestions:

• Make healthy substitutions. Substitute sparkling water for soda, a bowl of frozen fruit instead of ice cream, one slice of your favorite cheese instead of cake, a piece of fruit instead of pie.
• Clear your kitchen of sweets and don’t purchase them. Instead, you can enjoy a dessert when you are away from home.
• Split dessert with a friend when out and enjoying a treat.
• Slowly savor each bite when you do eat a treat.
• Reduce or eliminate the amount of sugar called for in recipes.

Your definition of sweet may change

As your eating habits become healthier, and you eat fewer sweets, your taste buds may shift. Foods that you used to love may seem too sweet. Instead healthier foods may become what you crave.

Carbohydrates have a big impact on your blood sugar levels, but you don’t have to avoid them. You just need to be smart about what types of carbs you eat and how you balance them in the rest of your diet.

Simple vs. complex carbs

Carbohydrates include simple sugars and complex starches and fibers. Your body breaks down carbohydrates into glucose (blood sugar), which is the fuel for your cells.

• Simple carbohydrates: Includes fruits and some vegetables, which in their natural form offer vitamins, minerals, and fiber. Simple carbs also include processed and refined foods, or “empty carbs,” with little nutritional value, such as soda, candy, snack foods, and white products such as white flour and white rice.
• Complex carbohydrates (also called slow-release carbs): Found in starchy vegetables, legumes, and whole grains such as whole grain brown rice, millet, quinoa and steel cut or rolled oats. Complex carbs take longer to digest, which helps you stay full longer and keeps your blood sugar level more even.

Tips for balancing carbohydrates

• Balance your meals with all the food groups and make veggies the largest part of the meal. Eating carbs along with protein or a little fat helps reduce the impact on your blood sugar levels.
• Reduce how much soda and juice you drink. Switch to water or mineral water with a little juice mixed in instead.
• Eat sweet potatoes or winter squash instead of white potatoes.
• Choose a bran muffin over a croissant or pastry.

Why fiber matters

Fiber, also called roughage or bulk, is the part of plants that your body can’t digest. Fiber is found in fruits, vegetables, whole grains, beans, nuts and seeds. In general, the more natural and unprocessed the food, the higher it is in fiber.

Fiber’s role in preventing and controlling diabetes:

• Improves your blood sugar control and thus may reduce the risk of diabetes.
• Fiber intake is associated with a lower risk of heart disease.
• Fiber helps you feel full, so may even promote weight loss.

Regular eating habits are especially important for diabetics. Your body is better able to regulate blood sugar levels-and your weight-when you maintain a regular meal schedule. Aim for moderate and consistent portion sizes for each meal or snack.

• Don’t skip breakfast. Start your day off with a good breakfast. Eating breakfast every day will help you have energy as well as steady blood sugar levels.
• Eat small meals at regular times. It is helpful to eat 3 small meals plus 3 snacks spread out through the day. People tend to eat larger portions when they are overly hungry, so eating regularly will help you keep your portions in check.
• Keep calorie intake the same. Regulating the amount of calories you eat on a day-to-day basis has an impact on the regularity of your blood sugar levels. Try to eat roughly the same amount of calories every day, rather than overeating one day or at one meal, and then skimping on the next.
• Listen to your body. It takes a little time for your brain to get the message that you’ve had enough to eat, so stop eating when you feel 80% full. Wait 20 minutes. If you’re still hungry, you can choose to have a little more.

Keep portion sizes under control

Making sure you do not eat too many calories is important in any healthy diet, but it is especially important for diabetics. Controlling your portion sizes is key to controlling calories:

• Divide your plate into 3 parts: ½, ¼, ¼. Fill half of your plate with non-starchy veggies (greens, broccoli, cauliflower, mushrooms, peppers, carrots, turnips, etc.). Split the other half of your plate into two equal parts, filling one with protein and the other with a starchy carbohydrate (rice, potatoes, pasta, whole-grain bread).
• Aim for a protein serving of around 3 oz., which is about the size of a deck of cards for meat. Animal protein is more calorie dense, so it is important to really pay attention to how much you are eating.
• Keep servings of starchy carbs to ½ cup. One serving of starchy carbohydrate is ½ cup cooked rice or pasta, which is about the size of half of a baseball.
• Start your meals with veggies, which will help fill you up and give you lots of nutrients.
• Save half of restaurant meals for later. When out at a restaurant, ask the server to put half the meal on your plate and pack the other half to go.
• Read labels on foods, so you can understand how many servings and portions are in items.

The road to lasting weight loss

If your last diet attempt wasn’t a success, or life events have caused you to gain weight, don’t be discouraged. The key is to find a plan that works with your body’s individual needs so that you can avoid common diet pitfalls and instead make lasting lifestyle changes that can help you find long-term, weight loss success.

Fats can be either helpful or harmful in your diet. People with diabetes are at higher risk for heart disease, so it is even more important to be smart about fats. Some fats are unhealthy and others have some health benefits. But all fats are high in calories, so you should always watch your portion sizes.

• Unhealthy fats – The two most damaging fats are saturated fats and trans fats. Saturated fats are found mainly in animal products such as red meat, whole milk dairy products, and eggs. Trans fats, also called partially hydrogenated oils, are created by adding hydrogen to liquid vegetable oils to make them more solid and less likely to spoil-which is very good for food manufacturers, and very bad for you.
• Healthy fats – The best fats are unsaturated fats, which come from plant sources and are liquid at room temperature. Primary sources include olive oil, canola oil, nuts, and avocados. Also focus on omega-3 fatty acids, which fight inflammation and support brain and heart health. Good sources include salmon, tuna, and flaxseeds.

Ways to reduce unhealthy fats and add healthy fats:

• Instead of cooking with butter or vegetable oil, use olive oil.
• Trim any visible fat off of meat before cooking and remove the skin before cooking chicken and turkey.
• Instead of frying, choose to grill, broil, bake, or stir-fry.
• Serve fish for 2 or 3 meals each week instead of red meat.
• Add avocado to your sandwiches instead of cheese. This will keep the creamy texture, but improve the health factor.
• When baking, use canola oil or apple sauce instead of shortening or butter.
• Find other ways to make soups creamy instead of using heavy cream. Try blending cooked potatoes in a soup, or adding a little cornstarch (mix with cold water then add to the soup). Then add a little swirl of good olive oil on top.

What you keep in your kitchen can either help or hurt your diabetes diet efforts. There are some foods that you should keep around and readily available and other foods that are best kept out of sight and out of your cupboards!

A 3-step plan for making your kitchen diabetes friendly:

Step 1: Out of sight, out of mind. Get rid of all the unhealthy, nutrient-scarce foods in your pantry, refrigerator, and cupboards. This includes cookies, pastries, candies, sugary cereals, high-fat lunch and deli meats, fried foods, chips, cream-based foods, full-fat dairy products, juice, and sodas. When they aren’t readily available, you will eat less of them.

Step 2: Organize your food storage spaces. Stock your kitchen so you can see what you have available to eat and cook with. Keep everything visible and easy to access, so you can better plan your meals and grab healthy snacks quickly.

Step 3: Stock up on healthy, appetizing foods.

• Fruit – Keep a large fruit bowl filled and in sight on a table or counter. Fruits are high in fiber and vitamins, plus they are colorful and pretty to look at. You can also keep frozen berries for smoothies or to add to yogurt. They also help curb your sweet tooth!
• Vegetables – Cut up vegetables, such as bell peppers, tomatoes, jicama, celery, and carrots, and keep them in plastic bags or containers for easy snack choices. They also taste great with hummus, a dip that has some protein and good fats in it. Also stock your freezer with your favorite veggies. This way you always have easy access to veggies to add to meals.
• Nuts and seeds – Keep a variety of nuts and seeds on hand. They stay nice and fresh when kept in the freezer or refrigerator. Add them to your morning cereal or have a little handful for a filling snack. Nut butters are also very satisfying and full of healthy fats.
• Grains – It is best to keep only slow release carbohydrates around. This means: grains such as brown rice, quinoa, millet, and pearled barley. Also stock up on whole grain, high-fiber cereals, breads, and pastas in your kitchen. You can line your shelves with glass jars filled with different varieties of grains.

Jicama: The perfect diabetes snack

Jicama, a type of tuber, is rich in slow-release carbohydrates. Jicama has a wonderful fresh, slightly sweet taste and crunch. Cut into pieces they can be dipped in hummus, guacamole, or salsa, or they can be marinated in lemon or lime and topped with spices (i.e. chili powder) or in orange juice and lemon juice.

First and foremost, take small, manageable steps. Choose two or three things you want to work on. Once you feel you have mastered those you can move on to two or three more steps towards a healthier diet. Here are some tips for making the transition easier and supporting yourself so you stick with these changes.

• Pamper your senses. Taste isn’t the only sensory pleasure. Look to the other senses-touch, sound, smell, sight-for indulgence. Fill your house with plants and flowers, get a massage, take a long shower, listen to your favorite music, play with a pet, sit in the garden, or light scented candles. When you feel pampered and indulged, you are less likely to turn to food for comfort.
• Eat with others. Make meals a social experience. Increase the pleasure of the meal through the company and the whole experience, not just from the amount you eat. Be mindful about who you share your meals with and find those friend who encourage and support you in what you are aiming to do. If you have friends who are not a good influence around food, then you can choose to do other activities with them that don’t involve eating.
• Get enough rest. If you’re tired, your body will crave sugar and other quick energy fixes. This can easily lead to overeating, rising and falling blood sugar levels, and mood swings. Get to bed on time and try taking a short nap if you are overly exhausted.
• Get to the root of your reasons for eating. Ask yourself, am I hungry for food or am I feeling hunger for something else, such as comfort? If the latter, try getting comfort through other means. Ask for a hug from a loved one, curl up with a cup of hot tea and a great book or your favorite movie, light some candles and take a bubble bath, or call a friend who makes you laugh. There are many ways to satisfy your need for comfort that don’t involve food. You just need to find what works for you.

If you’ve just gotten diagnosed with diabetes, you are not alone. Millions of people around the world suffer from this disease, with more being diagnosed all the time. Statistics show that Indians are more prone to diabetes as India has the highest population of diabetic patients.

It can be confusing at first, trying to figure out what you need to do to keep your blood sugar under control. Diabetes is a metabolic disorder, but it is nevertheless possible for diabetics to live a normal life if they are well informed and know the rules they have to follow. Today, people with diabetes can benefit dramatically from new ways of managing diabetes that were unknown even a decade ago. Here are some tips to maintain your blood sugar levels and continue a rich and active lifestyle:

Things to avoid:

Let us start with the things to avoid:

• To improve insulin function one must cut down all artificial foods like fizzy drinks, packed/canned foods, diet chocolates etc.
• Maida in form of white-bread, nan, pizza, burger etc should be avoided.
• All sugary products, juices and very sweet fruits like chikoo (sapota) should be avoided.
• Corn flour, white rice, fried potatoes, too much of dairy and eggs should be avoided.
• Avoid roasted peanuts and too much tea/coffee as they decrease the nutrient absorption and act as a diuretic. However, raw sprouted peanuts are fine.
• Cut down too much of butter, ghee, oils etc as a high concentration of fat in the food tends to decrease the insulin action on the cells.

Things to be done:

Let us start with the things to avoid:

• Use a judicious mix of poly-unsaturated oils like safflower/corn and mono-unsaturated oils like olive oil/rice bran oil while cooking.
• A lot of herbs help to improve the insulin response like karela (bitter melon) (karela juice can be consumed as it has plant insulin), methi seed sprouts, neem, jamun fruit etc. All these are also available as a dried powder which can be taken twice a day.
• Garlic is like a boon for diabetics. Besides being useful in decreasing cholesterol it also lowers blood sugar. It is also rich in potassium so it replaces the potassium lost in the urine of diabetics. It also has zinc, sulphur and manganese which is also beneficial in diabetics.
• A high fiber diet is the cornerstone of treatment of most diseases and specially insulin related disorders. An interesting finding is that during the world war when all British nationals were eating whole wheat flour, the incidence of diabetes fell by 50%! One can eat whole wheat porridge, whole wheat bread and oats as it contains soluble fiber which is very good for diabetes, cholesterol and obesity. Whole-grains are also rich in chromium which is mostly deficient in diabetics.
• Soya bean is excellent for polycystic ovary and diabetics due to lecithins and can be eaten as a mixed atta (soya atta), tofu, tempeh, miso soup, nuggets, granules etc.
• Potassium is found in vegetable broths and peanuts (try to eat sprouted peanuts).
• Other low sugar/low glycemic index diet foods are black channa, legumes, butter milk, turmeric and amla.

Diabetes is a health risk it is just not worth ignoring. Changing your lifestyle can change your future and protect you from the hazards of diabetes. And finally a reassurance that such dietary changes benefit all and even if a non-diabetic eats such foods then that person will benefit in the long run.

High blood pressure, also known as hypertension, is the most common cardiovascular disease. Blood pressure refers to the force of blood pushing against artery walls as it courses through the body. Each time heart beats, it pumps out blood into the arteries. Blood pressure is highest when the heart beats, pumping the blood. This is called systolic pressure. When the heart is at rest, between beats, the blood pressure falls. This is the diastolic pressure.

Most people with high blood pressure have no signs or symptoms. Although a few people with early-stage high blood pressure may have dull headaches, dizzy spells or a few more nosebleeds than normal, these signs and symptoms typically don’t occur until high blood pressure has reached an advanced – even life-threatening – stage.

Normal blood pressure is 120/80, where 120 is the systolic (maximum) blood pressure and 80 is the diastolic (minimum) blood pressure. When systolic blood pressure is above 140mm Hg or when diastolic blood pressure is above 90mm Hg, blood pressure is considered high. Hypertension may be caused by a variety of reasons such as: heredity, your genes, high salt in your diet, not being active, obesity, excessive alcohol intake and/or low potassium in your diet.

Hypertension is an all too common condition in today’s hectic society. With many people being overweight, eating a poor diet, and experiencing high stress levels, blood pressure problems will likely remain a reality. Although some people are genetically predisposed to hypertension, there’s plenty of evidence that a healthy life style and good nutrition can help during hypertension. Here are a few tips to get you started:

• Vegetarians, in general, have lower blood pressure levels and a lower incidence of hypertension and other cardiovascular diseases. Experts postulate that a typical vegetarian’s diet contains more potassium, complex carbohydrates, polyunsaturated fat, fiber, calcium, magnesium, vitamin C and vitamin A, all of which may have a favorable influence on blood pressure.
• Eat plenty of fresh and frozen vegetables instead of canned vegetables. If canned vegetables are used, rinse them under running water for two to three minutes prior to cooking. Rinsing canned vegetables will decrease the sodium content by approximately 40 percent.
• A high-fiber diet has been shown to be effective in preventing and treating many forms of cardiovascular disease, including hypertension.
• Read the “Nutrition Facts” information on the label to find the sodium content of a packaged food. You will find the sodium content in milligrams for a single serving. The “% Daily Value” (sometimes shown as “% DV”) for sodium is also given. The amount is based on 2,400 milligrams of sodium for the day.
• Choose low-sodium products. Read the label and look for words such as, “unsalted,” “no-salt-added,” “reduced sodium,” “sodium-free” or “low in sodium.”
• When eating out, taste your food before you add salt. Better yet, request that foods be prepared without added salt.
• Weight reduction will help lower blood pressure. To help decrease calories from fat, consume low-fat or fat-free products.
• Take a diet that is rich in high potassium foods (vegetables and fruits) and essential fatty acids. Daily intake of potassium should total 7 grams per day. The diet should be low in saturated fat, sugar and salt. In general, a whole food diet emphasizing vegetables and members of the garlic/onion family should be consumed.
• Consume adequate calcium by including low-fat dairy products in your diet three times per day.

Beneficial Vegetables and Spices for Hypertension

A number of common vegetables and spices have beneficial effects in controlling hypertension. Incorporate these into your cooking:

• Celery (ajmud): Oriental Medicine practitioners have long used celery for lowering high blood pressure. There are some experimental evidence that shows that celery is useful for this. In one animal study, laboratory animals injected with celery extract showed lowered blood pressure. Eating as few as four celery stalks a day was found to be beneficial in lowering blood pressure in human beings. However, celery does contain sodium and other compounds that can have negative effects when large amounts are ingested.
• Garlic (lahsun): Garlic is a wonder drug for heart. It has beneficial effects in all cardiovascular system including blood pressure. In a study, when people with high blood pressure were given one clove of garlic a day for 12 weeks, their diastolic blood pressure and cholesterol levels were significantly reduced. Eating quantities as small as one clove of garlic a day was found to have beneficial effects on managing hypertension. Use garlic in your cooking, salad, soup, pickles, etc. It is very versatile.
• Onion: Onions are useful in hypertension. Two to three tablespoons of onion essential oil a day was found to lower the systolic levels by an average of 25 points and the diastolic levels by 15 points in hypertension subjects. This should not be surprising because onion is a cousin of garlic.
• Tomato: Tomatoes are high in gamma-amino butyric acid (GABA), a compound that can help bring down blood pressure.
• Broccoli (hari phoolgobhi): Glucoraphanin, also known as sulforaphane glucosinolate (SGS), a naturally-occurring compound found in broccoli sprouts and broccoli, help reduce the risk of high blood pressure, cardiovascular disease and stroke.
• Carrot: Carrots are high in potassium, which can help prevent and control high blood pressure. They are also high in beta-carotene, which studies show can reduce the risk of heart disease leading to high blood pressure. Carrot juice helps to maintain normal blood pressure by regulating heart and kidney functions. A recommended dose is a 240 ml blend of one part celery juice, one part carrot juice and one part water, taken at least once a day.
• Saffron (kesar): Saffron contains a chemical called crocetin that lowers the blood pressure. You can use saffron in your cooking. (It is a very popular spice in Arabic cooking.) You can also make a tea with it. Many Indians add a pinch of saffron in the brewed tea to give a heavenly flavor. Unfortunately, it is very expensive.
• Assorted spices: Spices such as fennel (saunf), oregano (ajwain), black pepper (kali mirch) and basil (tulsi) have active ingredients that are beneficial in hypertension. Use them in your cooking.

The link between hypertension and diet is irrefutable. Generally speaking, making small changes to one’s diet is one of the best ways of dealing with something as unspecified in origin as hypertension, and natural treatment of the condition addresses that which contributes to hypertension.

Pregnancy can be a nine-month rollercoaster ride to parenthood, with times of uncertainty about what you should and shouldn’t be doing along the way – especially if it’s your first time. Hilary Pereira throws some light on the main do’s and don’ts

10 things to do

1. Keep active

As long as you’re fit and comfortable, you can keep exercising at a level you’re already used to, dropping the intensity as necessary. John Brewer from the National Sports Centre in Shropshire, advises pregnant women to avoid contact sports, as well as “…sports in which they are likely to become very hot, or where there could be an impact, particularly around the abdominal area”. Swimming and walking are best for pregnancy.

2. Drink water

Keeping up the amount of fluids you drink during pregnancy can help to combat water retention as well as preventing constipation and easing the extra strain on your kidneys. Aim to drink around two litres of water a day.

3 Get plenty of sleep

Your metabolic rate increases by one-fifth in pregnancy, so it’s no wonder you feel so tired! Nap during the day if you can, and get plenty of early nights.

4. Eat well

Make sure you eat a balanced diet; reduce the amount of fats and sugars you eat, and step up your protein and carbohydrate intake, which will provide slow-release energy. Eating small, frequent meals can help to combat pregnancy sickness. For more advice contact the Wellbeing Eating for Pregnancy Helpline on 0845 130 3646, and see Danger foods

5. Relax

Take some time out to focus on you and your baby and forget the everyday stresses. Prenatal yoga is an excellent way to unwind and also helps prepare you physically and mentally for the challenge of labour.

6. Check out your rights

Contact your local Department of Social Security (DSS) office as early as possible to find out what benefits you are entitled to and collect any forms you may need to complete. You can also find out about your entitlement to Statutory Maternity Pay (SMP) from the DSS.

7. Go on a last-minute break

If you’re fit and well, now’s a good time to take a holiday as a couple. Most airlines won’t let you fly beyond 32 weeks of pregnancy and want a medical certificate if you are more than 28 weeks, so check before you book.

8. Explore complementary therapies

Reflexology can help to ease circulation problems, backache and general aches and pains; acupuncture may ease pregnancy nausea and sickness, headaches and indigestion, and aromatherapy is great for relaxation. Contact the British Complementary Medicine Association on 0845 345 5977 or visit
their website

9. Talk about your feelings

Your emotions will probably be up and down throughout pregnancy, thanks to surging hormones and your changing circumstances. Talking to your partner, friends, family and health professionals about your feelings can help.

10. Take folic acid

Every pregnant woman should take folic acid supplements for at least the first 12 weeks (start now if you haven’t already or if you’re planning a pregnancy), to help prevent birth defects such as spina bifida.

10 things to avoid

1. Smoking

Everything you take into your body in pregnancy is passed on to your via the placenta, including the toxins in cigarette smoke. Isn’t it worth quitting or radically cutting down for your baby’s sake? Contact Quitline on 0800 00 22 00 or ask your GP for help.

2. ‘Danger’ foods

Steer clear of liver and liver pates, cook-chill foods, and unpasteurised, soft and blue-veined cheeses, since all these foods can contain listeria bacteria. Avoid undercooked meat, especially pork, as it may contain the toxoplasmosis organism. Undercooked eggs and poultry may contain salmonella bacteria, which will make you rather than your baby unwell, but this could have a knock-on effect on your baby.

3. Alcohol

There are no real trials or evidence as to how much, if any, alcohol is OK, so to be on the safe side, most professionals suggest avoiding it altogether when pregnant. However, the odd glass of wine after the first trimester is most unlikely to damage your baby.

4. Preventable problems

Ring your GP or midwife if you notice any usual symptoms – even if you don’t think they’re pregnancy-related. Very itchy skin, especially on the hands, can indicate a serious liver problem of pregnancy; nausea and vomiting in the later stages can be signs of pre-eclampsia, a treatable high blood pressure condition

5. Missing antenatal appointments

You are legally entitled to paid time off for antenatal appointments, and it’s important that you attend. Recent recommendations by the National Institute for Clinical Excellence (NICE) mean that women will now be offered fewer routine antenatal appointments (7-10 rather than 12-14). According to a spokesperson for the National Collaborating Centre for Women’s and Children’s Health, which supports the guideline, the emphasis is now “quality, not quantity”

6. Changing pet litter trays

Some pet faeces – particularly cats’ – may contain a parasite that causes toxoplasmosis, an infection that can have devastating consequences for an unborn baby if contracted early in pregnancy. The risk of first-time infection in pregnancy is low, but to cut the risk still further, avoid changing pet litter trays and always wear gloves when gardening. For free information on toxoplasmosis, contact Tommy’s Campaign on 020 7620 0188.

7. Hot baths

Stick to a warm soak, since very hot water can lower your blood pressure and make you feel sick or faint. Also it’s not yet known what effect very hot water can have on bloodflow through the placenta, or if extremes of temperature could have an adverse effect on an unborn baby.

8. Stress

Medical research has proved that high stress levels in pregnancy can reduce the bloodflow through the placenta. In extreme circumstances, this can cause low birthweight or even prematurity. Studies also suggest that babies born to relaxed mothers tend to cry less, so it’s worth trying to avoid situations that are likely to stress you out.

9. Hurting your back

As pregnancy progresses it’s important to take care of your back. Try to maintain a neutral spine whether you’re sitting or standing (keeping your feet shoulder-distance apart and relaxing your knees a little helps when standing). Avoid lifting heavy objects.

10. Eating peanuts
According to advice from the Department of Health, if you, your partner or any close family member has an atopic allergic condition such as eczema, asthma or hay fever, or a known peanut allergy, you should avoid peanuts and peanut products.

Do:

• Consume monounsaturated fats in moderation. Substitute olive or canola oil for butter; use avocados in salads instead of mayonnaise; and include nuts as a snack (though be sure to consume nuts in moderation, as they are high in calories).
• Eat high-fiber foods such as vegetables, whole-grain bread, brown rice and fruit. These provide lots of nutrients in a healthy package that may prevent a rise in your blood-sugar levels.
• Eat fish at least twice each week. The omega-3 fatty acids found in fish such as salmon, sardines, rainbow trout and herring help reduce risk of heart disease.
• Look for lower-sugar yogurt and lower-sugar canned fruit whenever possible. Check two areas on the food labels. First, compare the total grams of carbohydrate and choose the food with the lower amount; then, read the list of ingredients, and look for foods where sugar (or honey, high-fructose corn syrup, syrup or other sugar-containing ingredients) are lower on the list or preferably absent.
• Choose your breakfast cereal wisely. Use these tips:
• One serving of cereal should contain 15 grams of carbohydrate. If the cereal you prefer has 30 grams of carbohydrate, that’s two servings. Our breakfast meals are planned for two starch servings to account for the higher carbohydrate content of many cereals.
• Look at the list of ingredients, and make sure sugar is not in the top two.
• Check the fiber content, and look for cereals with at least 3 grams of fiber — more is even better!
• Choose fruit that’s fresh, canned in its own juice or dried (without added sugar) instead of fruit juice. You’ll get more fiber and fewer calories.
• Keep a daily food record. Record the amount of everything you eat and drink. A simple online program is helpful for many people, but plain old paper and pencil works just fine as well. Studies show that keeping a food record is often the single most important behavior change you can make to lose weight and keep it off.

Don’t:

• Consume too much saturated fat, the type of fat found in animal products (cheese, whole milk, sour cream, ice cream, red meat, poultry with skin), fried foods and crispy snack foods (chips and many crackers).
• Rely on foods that are made of sugar. The biggest culprit? Soda and sweetened beverages. Also avoid cookies, cakes, pastries and candy on a regular basis. That doesn’t mean you can’t have a slice of cake on your birthday — but cake every day is going too far.
• Eat highly processed, low-fiber foods. We’re talking white bread, white rice and snack crackers. These foods tend to raise blood-sugar levels, plus they contain fewer nutrients and fiber.
• Drink coffee — try green tea instead. Green tea has been shown to help promote weight loss when used with a lower-calorie diet and exercise. Plus it tastes great!
• Skimp on your water intake. Make water your beverage of choice. Tap water is fine, but if you prefer, use plain seltzer water or add a twist of lemon or lime. If you choose flavored waters, make sure they are calorie-free to avoid excessive amounts of sugar (and calories).