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healthy nutrition during pregnancy
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It is essential that you choose your food and drink wisely during
pregnancy to ensure adequate nutrition for both you and your growing
baby. Nutrition during pregnancy is a huge subject and there are a number of
books available to help you achieve optimum nutrition during your pregnancy.
Below are some of the basic concerns and links to provide you with more
information.
essential nutrients
There is an increased requirement for many nutrients during pregnancy. Eating a normal
balanced diet should ensure that your baby gets good nutrition. You do, however, need to be aware of an increased requirement for the
following nutrients (please note that this list is not exhaustive, for more comprehensive information, consult the
online information or other information sources detailed within this page):
- water/fluid
- protein
- calcium
- iron
- folate/folic acid
- fibre
- vitamin b12
- vitamin b6
- vitamin c
- zinc
You should aim to get the correct intake of these items through a balanced diet, being careful not to over-do anyone of the above as certain vitamins and minerals in excess can actually inhibit the absorption of others and end up doing more harm than good.
general online guides
- Pregnancy & Food Safety guide from the NSW Food Authority
- healthy eating guide from the DHS Pregnancy Information website
- general online guide to nutrition during pregnancy from askDrSears.com (US site)
- general information from the Federal Department of Health & Ageing - Australian Guide to Healthy Eating
| Pregnancy Tips |
|
| Food Safety during Pregnancy - what not to eat |
folate
Food Standards Australia New Zealand (FSANZ) (formerly The Australia New Zealand Food Authority (ANZFA)) have information about
folate during pregnancy in their Folate - make it part of your day brochure.
normal weight gain
You don't actually need that many extra KJs/calories when you're pregnant - so
don't use it as an excuse to eat too much! In general, you should only
require an extra 1300KJ (or 300 calories) a day. Every pregnant woman puts on
weight at slightly different rates, but
as a general guideline, as your pregnancy progresses, an average
weight gain is as follows:
- 1-2kg over the first 20 weeks
- 1kg every two weeks from 20 weeks onwards
Giving an average total weight gain of 10-14kg
foods to take care with
The following foods have been linked to problems in pregnancies and
should be avoided:
- soft cheeses, blue-vein cheeses, pates, sliced meats, raw fish and pre-prepared salads (listeria)
- deli-counter pre-cooked bbq chicken (listeria)
- raw seafood (listeria)
- raw meat (listeria & toxoplasmosis)
- raw eggs (salmonella)
- caffeine (limit intake of coffee, tea, cola to 3 or 4 cups a day)
- certain herbal teas (comfrey, pennyroyal may induce early labour; seek professional advice regarding raspberry leaf tea)
Liver contains high levels of Vitamin A, which, in excess, has been linked
to birth defects, and you should limit your intake of liver whilst pregnant.
Soy
Soy consumed in particular excess when pregnant has also been known to lead to problems in both
mother and child. For more information about soy in diets, see these two websites for a range of viewpoints:
- The Soy Story and the Facts Behind It - (AUS site)
- Soy Online Service - (NZ site)
food preparation & storage
- always wash all fruit and vegetables well, especially if being eaten raw.
- store food correctly
- cook food thoroughly
- eat freshly prepared food, reheat well and do not store for more than 12 hours
- keep separate chopping boards for raw meats
- toxoplasmosis, caused by a parasite, can be found in cat faeces, be especially careful when changing cat litter.
listeria, salmonella & toxoplasmosis
Some more detailed information on these conditions
online here from The British Nutrition Foundation, a UK site
listeria
FSANZ have an brochure entitled
Listeria and Food online.
mercury in fish
You may also have seen articles expressing concerns about mercury levels
in fish and the effects on pregnant women. For more details, see the following online info:
|
| Beating The Food Minefield - Fish Myths Dispelled! |
vegetarian diets
The same general rules regarding nutrition during pregnancy apply to
those following a vegetarian diet. The following site has more information
about suitable sources of the required vitamins and minerals from the
Vegetarian Society.
alcohol during pregnancy
Alcohol is best avoided altogether during pregnancy or at least limited
to a glass of wine (or equivalent) a day. Binge drinking is a no-no. To
read more, check-out the following
online information
from Baby World, a UK site
smoking during pregnancy
The evidence against smoking during pregnancy is overwhelming and giving up
is the best thing that you can do for both you and your child.
Smoking during pregnancy has been linked to a number of problems, including increased risk of
miscarriage, premature birth, developmental problems, asthma and SIDS, as well as an increased risk of a number of other diseases in
adult life, such as heart disease and diabetes. Read more here on the Smoke Free Zone website.
For assistance with quitting smoking, call the Quit line on 131 848
For more information, see this online information
from the DHS Pregnancy Information website.
medicines during pregnancy
Medications that you take can pass to your unborn baby through the placenta. Be
very careful with any remedies that you take - including herbal remedies, over-the-counter
medications and vitamin supplements. Check with your pharmacist for
non-prescription items or doctor/obstetrician before starting any form of medication.
You can also contact the Medicines Line,
a national service offering telephone advice on prescribed and over-the-counter medications on 1300 888 763.
There is an additional service for residents of NSW called Mothersafe that you can call on (02) 9382 6539 (Sydney) or
Tollfree 1800 647 848 (outside Sydney metro and state wide). Mothersafe is a telephone service based at the Royal Hospital
for Women that is for pregnant and lactating mothers to call and check on any concerns they have about taking medications
during this time (eg vitamins, across the counter medications, use of pesticides, exposure to radiation via mammograms,
xrays & dental xrays, medications for other health reasons (schizophrenia), prescription drugs from your doctor).
drugs during pregnancy
Ask anybody, and they'll advise you, strongly, against taking any form
of recreational drug during pregnancy.
Motherisk, a Canadian organisation providing information about the safety or risk of alcohol, nicotine, medications, drugs,
chemicals and disease during pregnancy and breastfeeding have plenty of information on their
website.
common complaints
See our Bub Hub page common pregnancy complaints.
- more on morning sickness from SOS Morning Sickness, a Canadian site dedicated to morning sickness, causes & cures
Constipation
Certain hormones produced during pregnancy can cause your intestinal muscles to
relax, resulting in constipation. To counteract these effects, ensure that
you
- get enough fibre (eg, wholemeal bread, dried apricots, baked beans)
- drink enough water (6-8 glasses a day)
- take some gentle exercise, eg walking
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