Download Nutrition during Pregnancy Eating well before and

Nutrition during Pregnancy
Eating well before and during pregnancy helps to ensure that your baby has a
healthy start. There is no magical formula for pregnancy nutrition, in fact, during
pregnancy the basic principles of healthy eating remain the same — plenty of
vegetables, fruits and whole grains and lean sources of protein.
The nutrients that deserve special attention during pregnancy
Folate and folic acid
Folate is a B vitamin that helps prevent neural tube defects, serious
abnormalities of the brain and spinal cord. A lack of folate may also increase the
risk of preterm delivery, low birth weight and poor foetal growth. The synthetic
form of folate found in supplements and fortified foods is known as folic acid.
About how much do you need: 600 micrograms / ug of folate or folic acid a
day before conception and during pregnancy.
Good sources: Fortified cereals are great sources of folic acid. Leafy green
vegetables, citrus fruits, and dried beans and peas are good sources of naturally
occurring folate.
Food
Serving size
Folic acid content (ug)
Cereal
1 cup of fortified ready-toeat cereal
125
Spinach
½ cup boiled spinach (90g) 22
Beans
½ cup cooked sugar beans
189
Asparagus
4 large spears (100g)
canned asparagus
150
Oranges
1 small orange
30
Source: MRC Composition of South African Foods
In addition to healthy food choices, taking a daily vitamin containing 1mg
(1000ug) of folic acid — ideally starting three months before you get pregnant —
can help to ensure that you are getting enough of this essential nutrient.
Calcium
You and your baby need calcium for the development of strong bones and teeth.
Calcium also helps the circulatory, muscular and nervous systems run normally.
If there's not enough calcium in your diet, the calcium your baby needs will be
taken from your bones.
About how much do you need: 1,000 milligrams /mg a day.
Good sources: Dairy products and canned fish with bones are the richest
sources of calcium. There are also some breakfast cereals that are fortified with
calcium.
Food
Serving size
Calcium content (mg)
Yogurt
1 cup plain, low-fat yogurt
450
Milk
1 cup skim milk
302
Cheese
A matchbox serving of
cheese (45g)
324
Salmon
100g canned pink salmon
with bones
213
Spinach
½ cup cooked spinach
98
Source: MRC Composition of South African Foods
Protein
Protein is crucial for your baby's growth, especially during the second and third
trimesters. Protein also repairs your cells as your body changes.
About how much do you need: 71g a day.
Good sources: Lean meat, poultry, fish and eggs are great sources of protein.
Other options include dried beans and peas, tofu, dairy products and peanut
butter.
Food
Serving size
Protein content (g)
Poultry
100g chicken breast
29
Fish
100g salmon
25
Cottage cheese
½ cup low-fat cottage
cheese
15
Milk
1 cup low-fat milk
8.3
Peanut butter
2 Tbs. (30g)
7
Eggs
1 large hard-boiled egg
7
Source: MRC Composition of South African Foods
Iron
Your body uses iron to make haemoglobin, a protein in the red blood cells that
carries oxygen to the tissues. During pregnancy — when your blood volume
expands to accommodate changes in your body and your baby must make his or
her entire blood supply — your need for iron nearly doubles.
If you don't get enough iron, you may become fatigued and more susceptible to
infections. The risk of preterm delivery and low birth weight also may be higher.
About how much do you need: 27 mg of iron a day.
Good sources: Lean red meat, poultry and fish are good sources of iron. Ironfortified breakfast cereals, nuts and dried fruit are other options.
The iron from animal products, such as meat, is most easily absorbed. To
enhance the absorption of iron from plant sources and supplements, eat the food
or take the supplement with a food or beverage high in vitamin C — such as
orange juice, tomato juice, cantaloupe, strawberries, tomatoes or bell peppers.
Food
Serving size
Iron content (mg)
Cereal
1 cup of fortified ready-toeat cereal (bran flakes)
7
Beans
1 cup boiled kidney beans
4
Spinach
1/2 cup boiled spinach
2
Meat
100g beef
3
Poultry
100g chicken breast
1
Source: MRC Composition of South African Foods
It is strongly recommended that iron is supplemented during pregnancy. Most
pregnancy vitamins typically contain iron, but check with your doctor as a
separate iron supplement may also be necessary.
Foods to avoid during pregnancy
Mercury-rich seafood
Seafood is a great source of protein and iron, and the omega-3 fatty acids in oily
fish such as pilchards and salmon can help promote your baby's brain
development. However, some fish and shellfish contain potentially dangerous
levels of mercury, too much of which may damage your baby's developing
nervous system.
The bigger and older the fish, the more mercury it may contain. Some fish that
pregnant women should avoid eating include swordfish, shark and king
mackerel. However, some types of seafood contain very little mercury, such as
shrimp, canned tuna and salmon.
Undercooked meat and poultry
During pregnancy, changes in your metabolism and circulation may increase the
risk of bacterial food poisoning. To prevent any food-borne illnesses, fully cook
all meats and poultry before eating, and be careful with undercooked burgers,
sausages, hot dogs and deli meats. These can be a source of a rare but
potentially serious food-borne illness known as listeriosis.
Unpasteurised dairy products
Dairy products such as skim milk, mozzarella cheese and cottage cheese should
be encouraged as part of your diet. But anything containing unpasteurized milk
is not recommended, as these products may lead to food-borne illness.
Unless soft cheeses such as brie and camembert are clearly labelled as being
made with pasteurized milk, don't eat them.
Caffeine
Caffeine can cross the placenta and affect your baby's heart rate and breathing.
For this reason, some doctors recommend avoiding caffeine during the first
trimester and limiting the intake of caffeine during the second and third
trimesters.
Alcohol
One drink isn't likely to hurt your baby, but no level of alcohol has been proved
safe during pregnancy. The safest bet is to avoid alcohol entirely, as even
moderate drinking can impact your baby’s brain development.
Pregnancy weight gain
Gaining the correct amount of weight during pregnancy can support your baby's
health — and make it easier to shed the extra kilo’s after delivery. How much
weight you need to gain depends on various factors, including your health, your
pre-pregnancy weight and body mass index (BMI), so work with your health care
provider to determine what's right for you.
Here are some general guidelines for pregnancy weight gain:
Pre-pregnancy weight
Recommended weight gain
Underweight
12 – 18 kg
Normal weight
11- 16 kg
Overweight
7 – 11 kg
Obese
At least 7 kg
Source: www.mayoclinic.com
If you're carrying twins or triplets, you'll need to gain more weight — often 16 –
20 kg.
Although excess weight carries risks — such as gestational diabetes and high
blood pressure — pregnancy isn't the time to lose weight. Even women who are
overweight should gain some weight during pregnancy.
If you're underweight, it's essential to gain a reasonable amount of weight while
you're pregnant — especially during the second and third trimesters. Without the
extra weight, your baby may be born earlier or smaller than expected.
Coping with morning sickness
Morning sickness can actually strike at any time of the day or night. Most women
who experience morning sickness notice a dramatic improvement after the first
trimester — at roughly 13 weeks. Morning sickness may be more severe if it is
your first pregnancy or if you're carrying more than 1 baby.
Some simple steps that may be helpful in relieving nausea and vomiting:
Eat smaller meals or snacks frequently throughout the day.
Before getting out of bed in the morning, eat a couple of dry crackers or
a dry piece of toast.
Have a small snack at bedtime or when you wake up to go to the
bathroom in the middle of the night.
Avoid greasy, rich, fatty and spicy foods.
Suck on hard sweets.
Because you lose fluids when you throw up, it is important to stay hydrated. Try
sucking on ice and take frequent small sips of water instead of drinking a whole
glass of water all at once. Some women find that taking small sips of ginger ale
or peppermint tea relieves their symptoms. Check with your doctor before using
any natural remedies alleged to relieve nausea and vomiting during pregnancy.
Planning healthy meals
Carbohydrate-rich foods
Carbohydrates are your body's main source of energy. Many whole-grain and
enriched carbohydrate-rich products also contain fibre, iron, B vitamins, various
minerals and protein.
Plan 6-9 servings a day
1 serving:
½ cup breakfast cereal
½ cup cooked porridge, pasta or rice
1 slice bread
1 small potato
3 crackers
Vegetables and fruit
Vegetables and fruit provide a multitude of vitamins and minerals, as well as
fibre. Vitamin C helps you absorb iron, while dark green vegetables have vitamin
A, iron and folate — other important nutrients during pregnancy.
Plan 3 or more servings of fruit and 4 or more servings of vegetables a day.
1 serving of vegetables:
Cooked / raw, ½ cup
Leafy raw, shredded or chopped, 1 cup
Cooked legumes, drained, ½ cup
Juices, ¾ cup / 200ml
1 serving of fruit:
Whole, e.g. apple 1 medium, approx. 100g
Grapefruit, ½ a fruit
Melon, watermelon, pawpaw, 1 wedge, approx. 100g
Juices, ¾ cup / 200ml
Berries or small fruit, ½ cup
Diced, cooked, drained or canned, ½ cup
Dried, ¼ cup or 30g
Avocado, 1 heaped Tablespoon pulp or ¼ medium
Olive, 3 olives or 30-50g
Meat, poultry, fish, eggs and beans
Foods in this group have plenty of protein, as well as B vitamins and iron.
Protein is crucial for your baby's growth, especially during the second and third
trimesters.
Plan 2 or more servings a day.
1 serving:
100g of cooked lean meat, poultry or fish (about the size of the palm of
your hand)
½ cup cooked dried beans
1 egg
½ cup tofu
1/3 cup nuts
2 Tbs. peanut butter
Dairy products
The calcium in dairy products and calcium-fortified soy milk helps build your
baby's bones and teeth. Dairy products also have vitamin A, vitamin D and
protein.
Plan 4 or more servings a day.
1 serving equals:
1 cup skim or low fat milk
1 cup yoghurt
45g cheese (size of a matchbox)
Meal-planning ideas
Breakfast
A small cup of oats porridge cooked in low fat milk and
half a pawpaw with lemon
A cup of bran flakes + a cup of low fat milk or yoghurt
and 1 sliced small banana
1 slice of brown toast with 1 poached or boiled egg with
a grilled tomato + an apple
Smoothie – blend 1 cup fat free yoghurt or milk with 2
fruits and 1 Tbs smooth peanut butter
Snacks
A piece of fresh fruit and a small tub of low fat or fat free
fruit yoghurt
4 ryevitas with cottage cheese and cucumber or hummus
or peanut butter
A slice of anchovy or peanut butter seed loaf toast
A cup of low fat or fat free milk (Nesquik or Milo optional)
Light meal
1-2 thin slices of brown bread with tuna in brine /
skinless chicken / lean beef / cottage cheese + salad
vegetables with ½ small avocado or 5 olives
2 mini pitas filled with egg mayonnaise (2 boiled eggs
with 1 Tbs lite mayo)
A bowl of split lentil vegetable soup and grated
mozzarella cheese + 1 slice of brown toast
1 tin sardines on 2-4 rye crackers with a mixed green
salad and ½ small avocado
Main meal
A small baked sweet potato or a small cup of cooked
brown rice +
1 palm sized portion of skinless chicken / lean beef /
pork fillet / fish + vegetables or salad with ½ small
avocado or 5 olives
Stir fry vegetables with 1 palm sized portion of beef,
pork or chicken strips with 1 Tbs sesame oil and soya
sauce served with a small cup of brown rice mixed with
split peas or spaghetti
2 Pilchard fish cakes with sweet chilli sauce and 2-3
boiled baby potatoes and steamed vegetables
Mushroom and tomato omelet (2 eggs) served with
roasted vegetables
Optional dessert
A small piece of fruit with some low fat or fat-free
yoghurt
Note – portion sizes are estimated and are to serve only as a guide.
Contact a private dietitian for an individualised meal plan and portion
guide.
Vitamin D supplementation
During pregnancy, the active form of vitamin D increases significantly,
particularly in the second and third trimesters. During this time, the baby's
bones are developing, as are the brain, the nervous system, and the other
organs.
Recently, there has been a great deal of research about vitamin D and maternal,
fetal, and infant health. Although much more research is required, it appears
that vitamin D contributes to improving pregnancy outcomes, such as decreasing
the risk of pre-eclampsia, and improving length of gestation, birth weight, and
infant bone mineralization. It also appears that sufficient vitamin D in early life
may decrease the risk of health problems later in life such as schizophrenia,
brain tumours, asthma, multiple sclerosis, and autoimmune diseases such as
type 1 diabetes.
These findings don't mean you should run to the local pharmacy for a mega dose
of vitamin D. In fact, there are potential adverse effects of too much vitamin D
on the cardiovascular system and allergies. Much is still to be learned and
hopefully gained from further research.
So, if you are pregnant take a pregnancy vitamin and look for one with at least
200 international units (IU) of vitamin D.