Eating for Two healthy eating for pregnancy The best food and how much to eat.
Nutrition during pregnancy C ontrary to popular belief, eating for two is not an excuse to fill up on just any food that takes your fancy. Some women use pregnancy as an excuse to overeat. You do have increased nutrition needs because your food must provide all the nutrients for you and your baby. It is important to eat healthy foods in the It is important to right amounts. eat healthy foods Throughout pregnancy during this time. the food you eat provides the basic building blocks for the development and growth of your new baby. Exercise during pregnancy You need to keep physically active during pregnancy. Choose safe, enjoyable activities such as brisk walking, swimming and antenatal classes. This is not the time to start strenuous exercise. Avoid activity that involves: x Strong abdominal exercises x Bouncing x Fast, jerky movements. Learn to exercise your pelvic floor muscles and make this part of your daily routine. Weight gain during pregnancy... Most women gain between 11-16 kilograms during their pregnancy. You will gain most of this weight from 20 weeks. If you are concerned about your weight, talk to your doctor or ask to see a dietitian. If you are overweight, it is important not to crash diet or skip meals when you are pregnant. Average weight gain distribution during pregnancy Baby 3.4 kg Blood 1.1 kg Breasts 0.5 kg Maternal fat stores 2.3 kg Placenta 0.5 kg Amniotic fluid 1.0 kg Uterus 1.0 kg Tissue fluid 2.8 kg Total 12.6 kg
Recommended serves for pregnant women Eat at least the following serves from the five food groups: Best food choices for pregnancy A serve is... 2 slices of bread medium bread roll = 1 cup cooked rice, pasta or noodles = 1 cup porridge = 11/3 cup breakfast cereal = 1/2 cup muesli = Bread, cereals, rice, pasta, noodles 4-6 serves =1 = 1/2 Vegetables, legumes 5-6 serves cup cooked vegetables cup cooked or canned beans, lentils, chick peas or split peas = 1 cup salad vegetables = 1 small potato = 1/2 Y our body needs more energy (kilojoules) and has a greater need for most nutrients during pregnancy. To meet your extra needs it is important to eat a variety of nutritious foods. The Guide will help you make the best choices. Eat the recommended serves from each of the five food groups. Your body needs more energy and has a greater need for most nutrients during pregnancy. = 1 medium piece (eg. apple, banana, orange, pear) 4 serves Fruit =2 small pieces (eg. apricots, kiwi fruit, plums) cup diced or canned fruit = 1/2 cup 100% juice = dried fruit (eg. 4 apricot halves, 11/2 tbsp sultanas) =1 = 250 2 serves Milk, yogurt, cheese (Choose reduced fat varieties) = 65-100 Meat, fish, poultry, eggs, nuts, legumes 11/2 serves Limit extra foods. ml (1 cup) milk cup evaporated milk = 40 g (2 slices) cheese = 200 g (1 small carton) yogurt = 250 ml (1 cup) custard = 1/2 g cooked lean meat or chicken (eg. 1/2 cup mince, 2 small chops, 2 slices of roast) = 1/2 cup cooked or canned beans, lentils, chick peas or split peas = 80-120 g cooked fish fillet = 2 small eggs = 1/3 cup peanuts or almonds = 1/4 cup sunflower or sesame seeds Some foods do not fit into the five food groups. They contain too much fat, sugar and/or salt and very few essential nutrients. Choose carefully - only eat these foods sometimes or in small amounts. Avoid sugar substitutes and drinks high in kilojoules, sugar or artificial sweeteners (eg. soft drinks and diet drinks). THE AUSTRALIAN GUIDE TO HEALTHY EATING Enjoy a variety of foods every day
Special dietary needs... Folate Folate is an important vitamin during pregnancy. It helps reduce the risk of neural tube defects like spina bifida. Health authorities advise women to take a folic acid supplement (0.5 mg/day) if they are planning pregnancy, and for the first three months of pregnancy. Fruit, green vegetables, legumes and breakfast cereals with folate added are all good sources of dietary folate. Iron Your body needs more iron during pregnancy. Lean red meat is the best source of iron, followed by chicken and fish. Grains, legumes, nuts and vegetables also contain iron, but it is harder for the body to absorb the iron in these foods. Vitamin C-rich foods help your body take up iron. Improve your iron levels by eating foods high in vitamin C in the same meal as foods containing iron. Eat vegetables or salads with meat. Have citrus, berry or tropical fruit with your meal. Some women need iron tablets during pregnancy. Your doctor will advise if you need iron supplements. Calcium Your body has higher calcium needs during pregnancy. Calcium is important for your own needs, as well as building your baby s bones and teeth. Choose milk, cheese and yogurt, as they are good sources of calcium. If you drink soy or rice milk, make sure it has calcium added.
The early days... What about morning sickness? Some women have nausea and vomiting in the early stages of pregnancy. It is not always in the morning. It may help to: Eat small amounts more often Try dry foods (eg. bread or crackers) Eat before you get out of bed Avoid strong cooking smells Eat cold, plain or bland foods Avoid drinks with meals Ask someone else to cook I feel so tired It is normal to feel tired in the early stages of pregnancy. Make sure you rest and eat well. What to do if... You are constipated Constipation is common during pregnancy and may be due to: Hormonal changes Increased pressure on the bowel from the growing baby Iron supplements Not enough dietary fibre Not enough fluids Lack of exercise Drink plenty of water and be as active as you can Make sure you are eating high-fibre foods like wholemeal breads and cereals, fresh fruit, vegetables and dried fruit and nuts. Drink plenty of water and be as active as you can. If the problem persists, talk to your doctor. Be Aware... Alcohol is not recommended for pregnant women or women planning a pregnancy. During pregnancy, limit caffeine-containing drinks (coffee, tea, cocoa, cola and energy drinks with guarana or cola nut). Smoking can affect your baby s growth and development so you are advised not to smoke during pregnancy. Be aware of the dangers of passive smoking. All prescription drugs and over the counter medicines should be checked with your doctor or pharmacist before you take them. Marijuana and other mood altering drugs should not be used by pregnant women or women planning a pregnancy, as they can affect the baby. You suffer indigestion (heartburn) This may be a problem later in pregnancy as the baby presses on your stomach. It may help to: Avoid caffeine containing drinks (coffee, tea, cocoa, cola and energy drinks with guarana or cola nut) Avoid spicy or fatty foods Eat small amounts more often Sit or stand upright after eating You have cravings Some women have cravings for particular foods when they are pregnant. These cravings are not linked to special dietary needs. If you are eating the foods you crave, make sure your overall diet includes a variety of nutritious foods from the Guide.
Food Safety S ome foods contain bacteria or substances that may be harmful during pregnancy. LISTERIA Listeria is a bacteria that occurs in nature and in some foods. It generally does not harm healthy people. Pregnant women who eat foods high in Listeria are at risk of infection, which can result in miscarriage or stillbirth. High-risk foods include: x Pate or meat spreads x Soft cheeses (eg. brie, camembert, fetta, ricotta) x Luncheon meats both pre-packaged and from the deli counter (eg. polony, ham, small goods and other manufactured meats) x Smoked and raw seafood (eg. smoked salmon, oysters, sashimi and ready to eat cooked, peeled prawns) x Soft serve ice-creams x Raw eggs or foods containing raw or partially cooked eggs x Cold, cooked chicken there is no risk with freshly cooked roast meat that is steaming hot and eaten straight away x Unpasteurised dairy products MERCURY There are many health benefits to eating fish. Pregnant women and women planning a pregnancy can eat 2-3 serves of most fish each week. Some fish contain mercury that can be harmful to your baby if you eat too much. These fish should only be eaten once a fortnight. No other fish should be eaten during this fortnight. Fish which may be high in mercury: Shark/flake Broadbill Marlin Catfish Swordfish Orange roughy/sea perch For further support contact your GP or midwife Acknowledgments: The Australian Guide to Healthy Eating has been reproduced with kind permission of the Australian Government Department of Health and Ageing.
Nutrition & Physical Activity Branch, Department of Health, 2004 Local Contact HP2292Nov 04JN19750