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Guide to Pregnancy Nutrition & Morning Sickness
Bub Hub E-Newsletter, May 2006, Issue 46 - Article 3


 

The May/June issue of Pregnancy & Birth features a special food and fitness lift-out. Here's just a taste of what you'll find when you check out the magazine:

The A to Z of vitamins
Eating the right foods during pregnancy is not difficult but you may find the different advice a bit confusing. To make your pregnancy as healthy as possible find out which vitamins and minerals will give you (and your baby) the biggest health boost. As Sharon Natoli, dietitian and director of Food and Nutrition Australia says "It's of the utmost importance that pregnant women eat a healthy diet because the recommended dietary intake for all vitamins and minerals increases during pregnancy."

So what exactly do you need? Here's the summary:

Vitamin A: Not only during pregnancy but before, because Vitamin A is important for fertility. It's also essential for your and your baby's healthy eyes, skin, hair and teeth. However, too much of certain kinds of Vitamin A can lead to birth defects, so steer clear of liver and pate.

Vitamin B: B vitamins fulfil a multitude of functions, providing energy, maintaining the nervous system and building beautiful skin in both mum and baby. They even improve eyesight.

Vitamin C: Its antioxidant qualities give your immune system a boost but it doesn't stop there. Vitamin C is also responsible for promoting proper growth and development of strong bones and teeth. You can find Vitamin C in a whole host of foods ?particularly fresh fruit and vegetables.

Vitamin D: The sunshine vitamin! Without vitamin D children can be at risk of developing rickets (a condition where bones soften) while adults can develop a similar disease known as osteomalacia. While most Australians don't need to worry about lack of sunshine, pregnant or breastfeeding women with dark skin or those who cover themselves up can be at risk, so talk to your doctor or pharmacist if you're concerned.

Vitamin E: Like the others, vitally important, helping your baby grow and develop at a normal rate. All sorts of foods can boost your intake of vitamin E, including margarine, wheatgerm, nuts and fortified cereals.

Calcium: You no doubt know that this mineral is vital for your baby's bone development but you may not know that even if you don't like milk there are plenty of other foods that you can eat to make sure you're getting plenty of the right stuff. Check out the article in this month's P&B if you want to know more about the kinds of foods you should eat.

Folate: An inadequate intake of folate (or folic acid) before conception and early in her pregnancy can increase the risk of neural tube defects such as spina bifida. Folate is found naturally in whole grains and green leafy vegetables, cereals and legumes. While a healthy diet can provide the right amounts of folate, this one's so important you should also take a supplement ?a daily intake of 400mcg of folic acid is recommended.

Iron: Did you know that when you're pregnant your blood volume actually increases? That's one of the reasons why you need more iron throughout the whole nine months of your pregnancy. There are loads of different foods you can eat to boost your iron intake ?check out Pregnancy & Birth this month for the full list.

Omega 3 Fatty Acids: Studies have shown an association between low intake of DHA and postpartum depression but it's even more important than that! It's essential for proper brain growth and eye development in fetuses and young babies.

Zinc: Low levels of zinc can mean a longer labour but if you need even more reasons to tuck into this mineral, check out P&B to find out why else you need this mineral.

Our nutrition special also includes the best recipes for mums (page 54) and a list of the top ten pregnancy superfoods (page 62).

 

Morning Sickness

More from Pregnancy & Birth this month:

Of course, one of the reasons why pregnant women may not be getting all the vitamins and minerals they need is morning sickness ?that often all-day nausea that strikes around 75% of women. So what can you do if nausea strikes you? Firstly, information is power, so find out why you may be suffering. The five most commonly suggested causes for nausea in pregnancy are:

 

1) Hormones: While it's not entirely clear why, the hormone known as human gonadotropin or hCG is thought to cause nausea among some women. Oestrogen, to, is another culprit hormone that can contribute to feelings of nausea.

2) Smells: Scientists believe that oestrogen may be the cause of hypersensitivity to odours but whatever the cause, many women find that previously tolerated (or even loved) scents can set off a gagging attack.

3) Sugar: Dips in your blood sugar can cause irritability and nausea, so eating low GI foods can help to keep your blood sugar levels consistent.

4) Mind matters: The brain centre that controls nausea and vomiting is particularly sensitive in some women so it's no surprise that it can be heightened during pregnancy. For instance, if you're prone to travel sickness you’re more likely to suffer from pregnancy nausea.

 

5) Tiredness: Even if you don't feel as though you're being terribly active, your body is working hard to create your baby and exhaustion is common during pregnancy. This can lead to increased nausea, so it's important to rest as much as possible, even in the early stages.

So now you know the causes, what are the treatments? Pregnancy & Birth this issue (May/June 2006) offers a full list of natural solutions for nausea, as well as reader's real-life stories of how they coped. Check it out, or check out our website, for more information about all aspects of pregnancy health and wellbeing. Visit www.motherandbaby.com.au to find out more.

 


This article is the first of an ongoing series kindly supplied by Emap Publications.

website: www.motherandbaby.com.au

 

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