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During pregnancy you will need more of certain nutrients.
HOWEVER THIS DOES NOT MEAN YOU NEED TO 'EAT FOR TWO'.
Satisfying your appetite with healthy foods such as lean
meats, fruit and vegetables, wholegrain breads, cereals,
and dairy foods will ensure you give your baby the best
start in life.
Weight Gain
- There is no exact healthy weight gain. Most people gain
on average around 13kg over the 9 months. However slim
people may need to gain more weight, overweight women
less.
- The biggest weight gains tends to be from 20-36 weeks so
weight gain is not spread evenly over the pregnancy.
Calcium
- Your baby needs calcium to build healthy bones and
teeth. As early as the 6th week of pregnancy your baby's
teeth and bones begin to form.
- Dairy foods provide the richest sources however there
are other sources.
- You need approx 1200mg/per day:
Foods
Amount
Calcuim
Trim milk
200ml (1cup)
320
Whole milk
200ml (1
cup)
240
Soy milk
(calcium fortified)
200ml (1cup)
252
Cheese
3 slices
320
Yoghurt
1 pottle
180
Tinned fish
(with bones)
½ cup
110
Tofu
½ cup
140
Kidney beans
½ cup
50
Wholemeal
breads
3 slices
35
Sesame seeds
1 TBL
1L
Green veg
Eg. Broccoli
1 cup
125
Sardines
5 only
330
Baked beans
(in tomato sauce)
1 cup
121
Figs
4 only
180
- Try and limit your salt intake as this increases your
urinary output of calcium.
- At least 2-3 times more iron than usual is needed during
pregnancy to help increase the red blood cells especially
in the last 2 trimesters
- If your diet is lacking in iron you may become very
tired and or anaemic
- Foods rich in easily absorbed iron are red meats, liver,
kidney, chicken and fish
- Green leafy vegetables, wholegrain cereals, beans, peas
and lentils also contain iron but this is not so well
absorbed.
- Eating foods rich in Vitamin C (e.g. Kiwifruit, citrus
fruit, orange juice, tomatoes and broccoli) at the same
time will improve the absorption of iron.
This is a vitamin required during
pregnancy for the formation of blood cells and new
tissues. In the early part of your pregnancy your needs
are higher.
Lack of folic acid has been linked
with birth defects such as spina bifida. The risk can be
reduced by taking a folic acid supplement, it is best to
discuss this with your doctor, midwife or dietitian.
Folic acid is easily destroyed by
heat
Foods rich in folic acid include:
Green leafy vegetables
Wholegrain breads and cereals
Cooked dried beans and peas
Yeast extracts eg wheatgerm,
vegemite, and marmite
Use your thirst as a guide, you
will need at least 6-8 glasses/day
Coffee, tea (including some
herbal), cola drinks contain caffeine which can cause
side effects to your baby, limit these to no more than
3/day
Alcohol is not recommended
Dietary fibre can help minimise
constipation which is a common problem in pregnancy.
Good sources of high fibre foods include: beans, peas,
lentils, vegetables, wholegrain breads and cereals,
fruit, nuts and seeds
Some women suffer from nausea and
vomiting early in pregnancy
It may help to:
Eat small frequent meals
Try dried foods such as bread or
crackers before getting out of bed
Sip flat lemonade or Gingerale
Avoid high fat or spicy foods
Cold, plain or bland foods are
often well tolerated
Potato chips are also well
tolerated
Try to rest more often
LCP's and Pregnancy
When you are pregnant, or planning
a pregnancy certain long chain fatty acids (LCP's) are
important to you and your baby. You cannot always be
sure you are getting enough LCP's either from your diet
or when converted from essential fatty acids. You may
need to consider a fatty acid supplement such as
Efanatal - a balanced supplement of Omega 3 and Omega 6
fatty acids
This is a bacteria which in
pregnant women can cause miscarriages and stillbirths
It is important to:
Cook all hot foods until piping
hot (above 70 degrees Celsius)
Keep all cold foods under
refrigeration
Thoroughly wash all raw fruit and
vegetables
Avoid any of the following:
Chilled, precooked seafood products, unless reheated
thoroughly
Pate, precooked chicken, ham and other precooked meat
products
Uncooked sea foods
Shop bought salads and coleslaws
unpasturised milk and milk products
