There is so much conflicting information out there!
1. Eat mostly plants.
2. Eat lots of protein.
3. Don’t eat salt.
4. Do eat salt.
5. Eat fish.
6. Fish is too high in contaminants.
# Why it is important?
1. A healthy diet is an important part of a healthy lifestyle at any time. And it becomes very important if you are pregnant or planning for pregnancy. At no other time in life is nutrition as important as before, during and following pregnancy.
2. Baby’s main source of nourishment is what a woman eats and drinks.
3. So it is important for a pregnant mother to eat a variety of healthy foods & beverages.
# Is there a need for a special diet?
There is no need to go on a special diet, but it’s important to eat a variety of different foods every day to get the right balance of nutrients for mother and baby.
# Supplements needed or not?
Yes.
It’s best to get Vitamins & Minerals from foods you eat, but during pregnancy, supplements may be needed for e.g. folic acid, to make sure everything needed is delivered.
KEY PREGNANCY NUTRITION
1. Calcium
2. Folic acid
3. Iron
4. Proteins
According to ACOG (American College of Obstetrician & Gynaecologists), the above four nutrients are required in more quantity in pregnant women than in non-pregnant.
CALCIUM
ROLE - Build baby’s bones and teeth
Food sources –
- Milk
- Yogurt
- Cheese
- Calcium-fortified juices & foods
- Sardines/salmon with bones
- Some green leafy vegetables
Daily requirement –
FOLIC ACID
Role - Prevention of neural tube defects
Food sources -
- Green leafy vegetables
- Fortified/Enriched cereals &breads
- Beans
- Citrus fruits
Daily requirement –
IRON
Role
To make more blood to supply the baby with oxygen
Getting too little iron during pregnancy can lead to anemia
Food sources –
- Meat
- Poultry
- Fish
- Dried Beans And Peas
- Iron-Fortified Cereal
Daily requirement –
Pregnant women need 27 milligrams of iron a day (double the amount needed by women who are not expecting, according to ACOG)/
To increase the absorption of iron, include a good source of vitamin C, at the same meal when eating iron-rich foods.
For example, have a glass of orange juice at breakfast with an iron-fortified cereal.
PROTEIN
Role -
"a builder nutrient"
Build important organs in the baby, such as the brain and heart.
Food sources –
- Meat
- Poultry
- Fish
- Dried Beans & Peas
- Eggs
- Nuts
- Tofu
Daily requirement –
40 grams -70 grams per day
FOODS TO EAT
Nutrient variety is key with a pregnancy diet.
- Eat nutritious foods most of the time
- It is always important to eat a variety of foods throughout the day making certain you get the nutrients both you and your baby need.
FIVE FOOD GROUPS:
IT’S A MUST
- Fruits
- Vegetables
- Lean Protein
- Whole Grains
- Dairy Products
# FRUITS AND VEGETABLES
Pregnant women should focus on fruits and vegetables, particularly during the second and third trimesters.
You should have at least 2-4 servings of fruit and 4 or more servings of vegetables daily.
Eat at least five portions of a variety of fruit and vegetables every day – these can be fresh, frozen, canned, dried or juiced.
Always wash fresh fruit and vegetables carefully.
# LEAN PROTEIN
Pregnant women should include good protein sources at every meal.
# WHOLE GRAINS
Important source of:
- Energy
- Fiber
- Iron
- B-Vitamins
At least half of a pregnant woman's carbohydrate choices each day should come from whole grains, such as oatmeal, whole-wheat pasta or bread, and brown rice.
# DAIRY
Aim for 3 to 4 servings of dairy foods a day.
Dairy foods, such as milk, yogurt, and cheese are good dietary sources of calcium, protein and vitamin D.
Should pregnant ladies take prenatal vitamins?
Yes.
Pregnant women also need to take a daily prenatal vitamin.
Reason - some of the nutrients are hard to get from foods alone, such as folic acid and iron (according to ACOG). For women who take chewable prenatal vitamins, check the product labels, because chewables might not have sufficient iron levels in them.
FOODS TO LIMIT
# LIMIT CAFFEINE
Safe during pregnancy - fewer than 200 mg of caffeine (one 12-ounce cup of coffee) a day, according to ACOG.
Moderate caffeine consumption during pregnancy does not appear to contribute to miscarriage or premature birth.
# GO EASY ON FISH
Safe for pregnant women - 8 to 12 ounces of cooked fish and seafood a week, according to ACOG.
Limit albacore or "white" tuna to no more than 6 ounces a week, according to ACOG
Reason – This fish has high levels of mercury. Mercury is a metal that can be harmful to a baby's developing brain.
FOODS TO AVOID
# SAY NO TO ALCOHOL:
Avoid alcohol during pregnancy
Fetal Alcohol Spectrum Disorders, a group of conditions that can include physical problems, as well as learning and behavioral difficulties in babies and children
……according to the Centers for Disease Control and Prevention (CDC)
# FISH WITH HIGH LEVELS OF MERCURY:
Seafood such as swordfish, shark, king mackerel, marlin, orange roughy and tilefish Harmful to an unborn baby's developing brain, kidneys, and nervous system.
# UNPASTEURIZED FOOD:
High Risk for getting sick from two different types of food poisoning:
- Listeriosis
- Toxoplasmosis
# RAW MEAT:
Toxoplasma infection on to her baby can cause problems such as blindness and mental disability later in life
# AVOID
- Raw or undercooked eggs, such as soft-cooked, runny or poached eggs.
- Foods containing undercooked eggs, such as raw cookie dough or cake batter, tiramisu, chocolate mousse, homemade ice cream, homemade eggnog, Hollandaise sauce
- Raw or undercooked sprouts, such as alfalfa, clover.
- Unpasteurized juice or cider.
PREGNANCY DIET MISCONCEPTIONS
# When a mother-to-be is experiencing morning sickness is it correct if she doesn't eat, she'll feel better?
To ease morning sickness, it's better to eat small amounts of foods that don't have an odor, since smells can also upset the stomach.
# Are there food cravings during pregnancy?
SLAVE TO THE CRAVE
It is common. Often, a craving is a body's way of saying it needs a specific nutrient, such as more protein or additional liquids to quench a thirst, rather than a particular food.
Avoid junk foods and unhealthy food items.
# Does she need to consume twice as much food or double her calories?
EAT FOR TWO
No.
# How much weight gain is a must during pregnancy?
A WEIGHTY ISSUE
Weight gain beyond recommended amounts will not make bigger or healthier babies.
It will make regaining desirable figures more difficult after delivery.
LISTEN TO YOUR BODY
Best pregnancy diet isn’t about calorie counting or eating perfectly, it’s about listening to your body.
Set aside your emotions and listen to your body.