Nutrition

your nutrition

The old saying “Eating for Two” does not mean you get to eat twice as much but it is certainly true as everything you eat and drink has an affect on your baby and its development.

Making sure you are getting enough of the essential vitamins and foods that will help your baby grow is very important. We provide you with an overview of what foods are good for you and your baby and also the foods to avoid.

healthy eating

baby's requirements

During pregnancy, you are your baby's only source of nourishment. Every calorie, vitamin, or gram of protein that your baby needs must be eaten by you. You are the sole manager of your unborn child's nutrition; you, and only you, can make sure that the best quality food reaches her.

You will fulfill all of your baby's requirements if you eat lots of fresh fruit, vegetables, beans, peas, wholemeal cereals, fish, fowl, and low-fat dairy products. (A Danish study showed that eating oil-rich fish – salmon, herring, and sardine – may help lessen the risk of pre-term birth.) Make your diet as varied as possible, choosing from a wide range of foodstuffs.

don't forget mum

The other important person you must eat for during pregnancy is yourself. A good diet will mean that you have better reserves to cope with, and recover from, the indisputable strain of pregnancy and the hard work of labour. Anaemia and pre-eclampsia are much more common in those mothers who have a poor diet, and some problems, such as morning sickness and leg cramps, may be exacerbated by what you do or don't eat – not eating enough salt, for example, is thought to cause leg cramps.

Overall, good nutrition will help minimize excessive mood swings, fatigue, and many common complaints. In addition, a sensible eating regime that cuts out or restricts the amount of empty calories you consume will mean that you will be left with less excess fat to lose after your child has been born.

eating for yourself

Your body will never work harder than it does during pregnancy and childbirth. To cope with the increased demands, maintain your strength, and enjoy your pregnancy, you must eat well.

1. Increase your intake by 500 calories per day.
2. Start to eat 5-6 meals a day instead of 2-3 big ones.
3. Make certain you get sufficient protein and carbohydrates; the former supplies essential nutrients for your developing baby, the latter meets your energy needs.
4. Eat foods that contain vitamins, such as vitamin C, and minerals, particularly iron. These are essential for the healthy functioning of all your organs

gaining weight

Doctors recommend that a woman of average weight, experiencing an average pregnancy, ought to gain around 10-15kg (20-30lb) in the total 40 weeks gestation.

This allows about 3-4kg (6-8lb) for the baby and about 7-12kg (14-24lb) for the baby-support system (placenta, amniotic fluid, increased blood, fluid, fat, and breast tissue).

It is usual to gain very little, if anything, during the first trimester, around 0.5-1kg (1-2lb) each week between months four and eight, then very little, or none at all, in the last month. A steady gain like this means that your body can adapt more easily to your increasing size, and your baby is provided with a continuous flow of nourishment.

Of course each pregnancy is different and you may find you do not fit within these guidelines. This is quite normal. Talk to your doctor or midwife if you have any concerns about your weight gain.

foods to avoid

Here is a quick checklist of foods that you should try to avoid throughout your pregnancy.

1. Alcohol (should be reduced to around 2 units once or twice per week.)
2. Foods and drinks containing caffeine.
3. Food and drink high in sugar.
4. Artificial cream and ice cream.
5. Raw or undercooked meat
6. Smoked foods can contain nitrates that may affect your blood's ability to carry oxygen. These include smoked fish, smoked cheese, smoked meats, pickled foods and sausages.
7. Foods that have been left out of refrigeration for some time or that have been left partially heated, such as on a smorgasbord.
8. Uncooked eggs.
9. Soft cheese such as brie, camembert and blue veined cheese.
10. Unpasteurised goat or sheep's milk and cheese.
11. Ensure all soil, dirt and pesticide is removed from vegetables and fruit.
12. Pre-prepared salads such as coleslaw and potato salad.
13. Pates and other processed meats.
14. Liver as it can contain high levels of vitamin A.
15. Avoid fast foods as they are generally high in fat and sugar and low in nutritional value.

what should I eat?

A healthy and well balanced diet is essential to the growth and development of your baby and to your well being. By following the healthy eating pyramid you should be getting enough energy of the essential nutrients required for your pregnancy. You should discuss your dietary intake with your doctor or midwife to ensure you are eating adequately.

Here is a guide for your dietary intake now you are pregnant. Naturally you should vary the food you choose each day to obtain the same nutrient intake.

essential nutrition

During pregnancy your body needs different nutrients, vitamins and minerals than it would usually require. The following information will help you to identify where your diet could be changed so that you get the correct intake of essential nutrients that will benefit the development of your baby and your own health.

calcium

Your baby needs calcium to develop strong healthy bones and teeth, particularly during the last 3 months of pregnancy. You will need to have a higher intake of calcium to prevent a loss occurring from your bones. Your baby will take its calcium requirement before you take yours.

If you are prone to suffering leg cramps during your pregnancy this may indicate that you are lacking in essential calcium. It may require just an increase in your milk intake, but you should consult with your doctor as it may be related to another health problem.

Your daily requirement for calcium is around 1200mg. Here are some foods that will help you fulfil your daily intake.

1. 3 cups of milk will provide you with ? of your daily requirement.
2. Dairy products (low fat is best).
3. Wholegrain cereals.
4. Legumes.
5. Beans.
6. Eggs.
7. Fruit and vegetables.

folate

It has been discovered that by increasing your intake of folate, or folic acid, for at least a month before conception, and for the first three months of pregnancy, the incidence of neural tube defects is reduced.

It is unlikely that you can get folate from your food in high enough quantities to prevent these defects from occurring. It is recommended that you take a supplement to meet your requirements (500mg per day).

In addition to your supplement you can try to eat foods rich in folate. These include:

1. Green leafy vegetables.
2. Wholegrain breads and cereals.
3. Peas and dried beans.

You should note that folic acid is lost during storage and cooking. Raw salad or lightly cooked vegetables are recommended.

fibre

It is recommended that during pregnancy you should increase the amount of fibre in your diet. Fibre is the term used to describe the part of food that is not digested and passes through your system and helps to produce soft, bulky stools. Constipation is a common complaint in pregnancy and by increasing your fibre you can help prevent this.

Increased fibre in your diet has many health benefits other than preventing constipation. Fibre is found in:

1. Whole grain cereals and breads.
2. Vegetables and fruit.
3. Legumes.
4. Bran.

iron

During pregnancy your blood volume increases dramatically and your baby's own circulatory system is developing. Iron is essential for supporting this increase in blood volume for yourself and your baby.

The daily recommended intake for iron during pregnancy is around 25-36mg.

In general iron found in animal products is more easily absorbed than that found in plants. You can increase your absorption of iron from plants by combining it with protein or vitamin C. For example, drink a glass of orange juice with your meal.

protein

During pregnancy your daily requirement for protein increases by approximately 15%. This means you should be eating between 55gm and 85grams of protein depending on your body mass.

The protein you eat is essential for the development of your baby and to the development of your breast tissue in preparation for breastfeeding.

If you eat little or no meat you will need to greatly increase your intake of other foods rich in protein. These include:

1. Chick peas.
2. Beans.
3. Peas.
4. Soy products.

Drinking 3 cups of milk (low fat is best) will deliver you with about half of your daily protein requirements.

water

Your intake of 6-8 cups of water is essential to your health during pregnancy. Dehydration can cause problems for the health of your developing baby.