Diet For A Healthy Pregnancy

Should I eat differently now that I'm pregnant?

Diet For A Healthy Pregnancy

Now that you're a mum-to-be, it's important to eat well. This will make sure you get all the nutrients you and your developing baby need. The Australian Dietary Guidelines recommend that you:

• Eat plenty of vegetables, legumes (such as chick peas and lentils) and fruits
• Eat plenty of cereals (including breads, rice, pasta and noodles), preferably wholegrain
• Include lean meat, fish, poultry and/or alternatives
• Include milks, yoghurts, cheeses and/or alternatives. It is recommended that you choose reduced-fat varieties where possible
• Drink plenty of water

If you know you haven't been eating as well as you could, it is even more important to start having nutritious, well-balanced meals. Your daily meals should include a variety of foods. The Australian Dietary Guidelines also recommend that you:

• Limit saturated fat and moderate total fat intake
• Choose foods low in salt
• Eat only moderate amounts of sugars and foods containing added sugars.

Do I need to eat more now that I'm pregnant?

Your body becomes more efficient when you're expecting a baby and makes even better use of the energy you obtain from the food you eat. Following the old saying "eating for two" is not necessary.

The average woman needs an extra 300 kilojoules in her diet per day for the first trimester, 600kJ during the second trimester and 900kJ in the last trimester. Healthy snacks equal to 300 kJ include:

1. One slice of wholemeal bread or raisin bread
2. An apple, orange or banana or a handful of strawberries
3. A boiled egg
4. Half a tub of natural yoghurt.

Your appetite is your best guide of how much food you need to eat. You may find your appetite fluctuates throughout your pregnancy:

1. In the first few weeks your appetite may fall away dramatically and you may not feel like eating proper meals, especially if you have nausea or sickness.
2. During the middle part of your pregnancy your appetite may be the same as before you were pregnant or slightly increased.
3. Towards the end of your pregnancy your appetite will probably increase. If you suffer from heartburn or a full feeling after eating you may find it helpful to have small, frequent meals.

The best rule to remember is to eat when you are hungry. Have a good balance of foods every day and you will gain weight steadily as your baby grows.

Should I take a pregnancy multi-vitamin?

In an ideal world - free of morning sickness or food aversions - a well-balanced diet would be all an expectant mum ever needed. But in the real world, a vitamin-mineral supplement may be good insurance that a pregnant woman will be able to meet her nutritional needs. Ask your midwife or doctor to recommend a vitamin supplement.

Folic acid is one supplement that is particularly important to take before you conceive -- and for the first three months or so of pregnancy. A lack of this B vitamin, available in wholegrains and fortified cereals, has been linked with neural tube birth defects such as spina bifida. Food Standards Australia New Zealand recommends that you should take a daily supplement which has at least 0.4 milligrams (400 micrograms) from before you start trying for a baby until you are three months pregnant.

Later on in your pregnancy some women may need to take iron or calcium supplements to make sure you're getting enough of these key minerals. Your iron levels will be checked in the first trimester and then periodically during your pregnancy, and your doctor or midwife will advise you about your individual needs.

Iodine is essential for your growing baby's brain development and thyroid function. It is recommended that you take a daily supplement of 150 micrograms per day to ensure you have enough during pregnancy, when your needs increase and it is difficult to get enough through ordinary meals.

If you are a strict vegetarian, have a medical condition such as diabetes, gestational diabetes, or anaemia, or if you have a history of low-birthweight babies, do talk with your doctor or midwife about any special supplements you might need.

Remember, though, that more is not always better: Vitamin A supplements which contain retinol, the animal form of vitamin A, can be toxic to unborn babies in large quantities. Megadoses of most vitamins and minerals could be harmful to your developing baby.

Are there any foods I shouldn't eat now that I'm pregnant?

There are some foods that it's recommended you avoid during pregnancy, because they could be unsafe for your baby:

• Raw seafood, such as oysters or uncooked sushi.

Fish is a good source of quality protein, vitamins and minerals such as iodine, vitamin D, omega 3 fatty acids. However, it is good to be aware of which fish are high in mercury and reduce your consumption of these fish during pregnancy.

• Cheeses with a white, 'mouldy' rind, such as Brie and Camembert, blue-veined cheeses like Stilton, uncooked ricotta and fetta

• Pate, raw or undercooked meat, poultry, and eggs (cook all meat until there are no pink bits left and eggs till they are hard). All are possible sources of bacteria that can harm your unborn child.

• Liver and liver products (pate, liver sausage) should be avoided, too, because they may contain large amounts of the retinol form of vitamin A, too much of which could be bad for your developing baby.

• Many women choose to avoid alcoholic drinks during pregnancy, too. Australian Guidelines recommend that you women who are pregnant, hoping to become pregnant, or breastfeeding avoid alcohol altogether. This is because there is no clear evidence of what is a safe level of alcohol to drink during pregnancy.

• If you smoke, it is best for you and your baby to give up, the sooner the better. But, of course, this is often easier said than done. For free one-to-one counselling in Australia call the Quitline on 13 7848, or in New Zealand call The Quit Group on 0800 778 778.

• You might want to cut down on caffeine, too. You can safely have 200mg of caffeine a day, which is about two mugs of instant coffee, one regular-sized espresso, latte or cappuccino, three cups of tea or six cans of cola. You may want to switch to decaf hot drinks and drink more water.

Can I go on a diet?

Dieting during pregnancy could harm you and your developing baby. Some diets can leave you low on iron, folic acid, and other important vitamins and minerals. Remember, weight gain is one of the most positive signs that you’re having a healthy pregnancy.

So if you're eating fresh, wholesome foods and gaining weight, just relax. You're supposed to be getting bigger!

If you are overweight, you can improve your diet by cutting out foods high in fat and sugar and taking some exercise. However, see your doctor first for advice before changing how much you eat or doing more exercise.

What's a healthy way to put on weight?

It's best to gain weight gradually. You'll probably gain between 11kg and 14kg during your pregnancy, between 18kg and 20kg if you're pregnant with twins.

Bear in mind that weight gain varies among women, and how much weight you put on during your pregnancy depends on many factors. So concentrate on eating a healthy diet of plenty of starchy carbohydrates, fruits and vegetables, protein, and milk and dairy foods, and just a little in the way of fats and sugars.

When you put on weight may be as important as the amount you put on. You may gain the least weight during the first trimester. Your weight should then steadily increase throughout the second trimester, and you may put on the most weight over the third trimester, when your baby is growing the most.

How many meals should I eat?

Even if you're not hungry, chances are your baby is, so try to eat regularly. Aim for three meals and two to three healthy snacks in between. And if morning (or all-day) sickness, food aversions, heartburn, or indigestion make eating a chore, eat less, more often. You may find that eating five or six small meals is easier on your body.

Eating high-fibre and wholegrain foods will help to keep you feeling full, and will be more nutritious, too.

Is it all right to have occasional treats?

You don't have to give up all your favourite foods just because you're pregnant. But foods and snacks high in fat, salt and sugar shouldn't be the main part of your diet, either.

So as far as snacks are concerned, try a banana rather than a packet of chips or tinned fruit in juice rather than ice cream. But don't feel guilty if you fancy the occasional biscuit. Enjoy every bite!

Are you coping with pregnancy nausea? Looking for support to change your eating habits? Visit our Expecting a baby board and chat to other mums in our community.


Source: Diet For a Healthy Pregnancy