| Healthy diet, healthy
pregnancy
Maintaining a healthy diet during pregnancy is vital. A sensible
approach to nutrition before, during and after your pregnancy
is the best way to ensure the health of you and your baby.
During your pregnancy, it is not necessary to eat for two;
instead aim to eat an optimum diet, rich in nutrient dense
foods without increasing your calories by more then 20%. Your
appetite is not a great guide, especially if you are experiencing
strange cravings, but by adding a couple of healthy snacks
during the day, you can easily obtain the extra calories you
need.
Cravings top
Some women crave particular foods during
pregnancy which can indicate deficiencies in the diet. However
most nutritionists believe that cravings can be accommodated
into a healthy diet as long as they don’t replace the intakes
of healthy foods in the diet. Vitamins
and Nutrients top
When pregnant, some of your nutrient requirements such
as protein, calcium, folate, iron and Vitamin C will increase
by 50 to 100%.
Folate: For most women a diet rich in folate for the
month before as well as for the first three months of pregnancy
will help to prevent neural tube defects, including spina
bifida, in their babies. Eat more:
- Fruits, (particularly oranges, berries and bananas)
- Green leafy vegetables
- Wholemeal grains and cereals.
While there is no substitute for a good diet, taking a folic
acid supplement (0.5mg) can ensure you meet your recommended
daily intake of folate.
Calcium: Calcium supports the development of your
baby's bones and teeth, and if you don't consume an adequate
amount during your pregnancy, your baby will pull the calcium
from your own bones. The recommended dose for pregnant women
or a breastfeeding mother is 1200mg per day. Calcium rich
foods include:
- Milk,
- Yoghurt,
- Cheeses
- Some nuts and vegetables.
Protein: 15 grams of protein per day is important
for the growth of your baby and the health of your placenta.
Recommended sources of protein include:
- lean red meat
- fish
- poultry
- eggs
- cheese
- legumes or nuts
Iron: The increased amount of blood circulating and
the growing foetus and placenta place extensive demands on
the availability of iron in the body. The recommended daily
intake of iron during pregnancy is 22-36mg. Foods high in
iron include:
- Red meat
- Legumes
- Nuts
- Some vegetables
- Offal (like liver and kidneys)
- Iron-fortified breakfast cereals and bread.
Foods high in vitamin C will help your body absorb iron.
so enjoy foods such as oranges, tomatoes and capsicums with
your meals. If your iron levels are very low, you may need
to take a supplement but consult your doctor first.
It’s also important to drink plenty of fluids, especially
in hot weather. Water is the best thirst quencher.
Foods to avoid
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Pregnant women should avoid eating foods that are at
high risk of contamination which can cause a miscarriage,
stillbirth or serious illnesses in newborns. Foods to avoid
include:
- Soft cheeses, such as brie and camembert.
- Manufactured meats, like salami or ham
- Uncooked meats
- Smoked seafoods
- Pate
- Unpasteurised foods
- Soft serve ice cream
Fish Warning
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While it is important to eat fish during pregnancy as it is
high in Omega 3's, you need to avoid certain types of fish
that may contain toxic levels of mercury. Avoid:
- Swordfish
- Shark
- Barramundi
- Fresh tuna steaks- canned tuna is acceptable.
Caffeine
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Reduce your caffeine consumption to less than 200mg per day.
200mg equals 2 cups of ground coffee or 4 cups of tea or hot
chocolate. Remember, cola drinks also contain caffeine.
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