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Nutrition during pregnancy
You need more nutrients than usual during your pregnancy to keep you and your baby healthy. The body undergoes many changes during this time so it's important to eat a healthful well-balanced diet to support these changes. If your diet is inadequate, your baby will draw on your nutrient stores, which may result in nutrient deficiencies in your body. You need more energy and nutrients. Energy Your body becomes more efficient at using energy from food during pregnancy, so you only need a small additional intake. However, it depends on body weight before pregnancy. From the twelfth week, you'll need more energy for the growth of your baby and the increase in the size of uterus and blood volume. Try to choose foods that will give valuable protein, calcium or iron rather than high fat and high sugar snack foods. Protein You'll need extra protein for new tissue growth - for you and your baby. Try to have a serving of 150 to 200 grams of meat, fish, chicken or legumes each day. Calcium Extra calcium is important for the formation of your baby's bones and teeth as well as to protect your own body from calcium depletion. You will need three to four servings of calcium-rich foods such as milk and yoghurt daily. Iron To increase red blood cells and your baby's iron stores, you'll need extra iron. Too little iron can lead to anaemia and fatigue. Have iron-rich foods and take an iron supplement if suggested by your doctor. A well-balanced varied diet, with particular emphasis on red meat and rich sources of vitamin C will be beneficial. Folic acid A lack of folic acid or folate may cause a type of anaemia and increase the risk of neural tube defects. You should have a diet high in folate-rich foods and take a supplement of 0.5 mg of folate before pregnancy and for at least the first three months of pregnancy. Dark green leafy vegetables, legumes, citrus fruit and berries are good sources of folic acid. Fibre and constipation The recommendation for fibre in a healthy balanced diet is 30 grams or more a day. This is even more important when you are pregnant because taking an iron supplement and the growth of the uterus can contribute to constipation. Eat high fibre foods and drink at least eight glasses of fluid per day. Regular gentle exercise is also helpful. Best sources of nutrients · Energy - High nutrient foods such as meat, milk, fruit and vegetables, whole grain foods · Protein - Milk, cheese, meat, fish, chicken, legumes and nuts · Calcium - Milk, cheese, cottage cheese, yoghurt, custard · Iron - Red meat, nuts, dried fruit, enriched cereals · Folic acid - Red meat, dark leafy vegetables, enriched cereals · Fibre - High intake of wholegrain breads and cereals and fruit and vegetables Serving sizes · Bread and cereals: 1 slice of bread, 1/2 a cup of cereal/rice/pasta or 1/2 roll · Vegetables: 1 cup of raw leafy vegetables, 1/2 a cup of cooked vegetables or 125 ml (1/2 cup) vegetable juice · Fruit: 1 cup of fruit salad, 1 medium fruit, 2 tablespoons dried fruit or 125 ml (1/2 cup) fruit juice. · Milk and dairy products: 250ml milk (1 glass), 30g cheese or 2 tablespoons cottage cheese. · Meat and meat alternatives: 90g red meat or chicken or fish, 1 whole egg or 1/2 a cup of cooked dry beans, soya mince or pulses. Weight gain and dieting All pregnant women must gain weight - foetal growth and maternal health depends on it. Maternal weight gain during pregnancy correlates closely with infant birth weight, which is a strong predictor of the health and subsequent development of your baby. You will lose some weight at delivery and in the following weeks lose more as your blood volume returns to normal and you shed accumulated fluids. The typical woman doesn't return to her pre-pregnancy weight. In general, the more weight a woman gains beyond the needs of her pregnancy, the more she will retain. Even with an average weight gain though, most women tend to retain a few kilograms with each pregnancy. Healthful food choices and exercise are both important parts of a healthy lifestyle for weight management. Weight loss dieting, even for short periods, is hazardous during pregnancy. Low carbohydrate diets or fasts that cause ketosis deprive the foetal brain of glucose and may impair cognitive development. These types of diets are also likely to lack other nutrients vital for foetal growth. Regardless of pre-pregnancy weight, you should never intentionally lose weight during pregnancy. Recommended weight gain based on pre-pregnancy weight status · Underweight (BMI<19.8) - 12.5 to 18.0 kg · Normal weight (BMI 19.8 to 26) - 11.5 to 16 kg · Overweight (BMI 26 to 29) - 7 to 11.5 kg · Obese (BMI > 29) - 6.8 kg minimum Sample meal plan The following sample meal plan will give you a good idea of what to eat and provides: · 6 to 8 servings of breads and cereals · 5 servings of vegetables · 3 to 4 servings of fruit · 4 servings of calcium-rich foods · 2 servings of protein-rich foods · 2 servings of fat. Breakfast · 1 piece of washed fruit or a small glass of fruit juice · 1 cup of high fibre cereal plus 1 cup of fat free or low fat milk · 1 to 2 slices of high fibre bread with thinly spread margarine or butter. Morning snack · 3 wholegrain cracker biscuits (eg Provitas or Ryvitas) with a little peanut butter Lunch · 2 slices of whole-wheat bread · 1/2 cup of drained canned tuna and 1 slice of reduced fat cheese · 1 cup washed salad · 1 piece washed fruit Afternoon snack · 1 fat free or low fat yoghurt and fruit Supper · 150 grams of freshly cooked lean beef, chicken or fish · 1 ½ cups of steamed vegetables (eg carrots, broccoli and cauliflower) · 1 cup cooked brown rice, pasta or potato · Fresh or tinned fruit in natural juice and low fat yoghurt Evening snack · 1 cup Milo (made with fat free or low fat milk) and 1 plain biscuit. (Reworked from article by Discovery) |