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| Food and Nutrients |
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We all want to give our children the best start in life, so
it’s not surprising that a lot of pregnant mothers get a little panicky
about what they should and shouldn’t be eating. In this article, we
look at:
- Eating for two
- What to eat
- Healthy recipes and snacks
- The role of supplements
- What not to eat
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Firstly,
if you’ve been following a healthy diet
before you fell pregnant, chances are you won’t have to make any
major changes to what you eat. However there are some particular nutritional
requirements you should be aware of, as a well-balanced diet contributes
to:
- normal birth weight for baby.
- improved fetal brain development.
- decreased chance of pregnancy complications such as morning sickness,
fatigue, mood swings, anaemia and pre-eclampsia.
- a speedy recovery after delivery.
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Eating for two
Yes, you are eating for two, but that does NOT mean increasing your kilojoule
intake — particularly in the first trimester. Rather, it means you
will need to increase your intake of certain nutrients — mainly folate,
iron and calcium — to maintain optimal foetal development and your
own health. In the second and third trimesters you may need to increase
your kilojoule intake by around 10% (or around 6000 kJ per day); but generally
a healthy pregnant woman should aim to keep her weight gain around 10-15kg
during the course of the pregnancy.
Pregnancy is NOT a time to aim for
weight loss or restricting your diet, unless under doctor’s advice
for overweight mothers, and then only under strict medical supervision.
Crash diets during pregnancy are a serious risk for both mother and developing
baby. |
What to eat
To give birth to a healthy, thriving baby, the nutritional value of a woman's
diet is just as important as the total caloric intake. Sometimes this may
require vitamin or mineral supplements, especially iron, calcium, folate
and, for some women, vitamin D. During pregnancy, a woman's protein requirements
are greater than normal. Generally, sodium should be restricted to avoid
developing high blood pressure (hypertension). |
Iron
There are more than 200 million molecules of hemoglobin in a single red
blood cell. Iron is the main component of hemoglobin, which carries oxygen
through the body. During pregnancy, a woman's blood supply increases to
supply nutrition to the growing fetus. Iron deficiency may cause iron-deficiency
anemia.
Pregnant women should eat iron-rich foods to prevent iron deficiency.
Iron-rich foods include leafy greens such as spinach and broccoli, strawberries,
meats, whole grains, prune juice, dried fruit, legumes, and blackstrap
molasses.
Routine prenatal care is a good way to determine if a woman should take
an iron supplement during pregnancy. Some women require a 30 mg supplement
per day or, if diagnosed with iron-deficiency anemia, as much as 60 to
120 mg of iron per day.
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Calcium
Calcium is essential for maintaining the bone integrity of a pregnant
woman and providing the skeletal development of the fetus. The U.S. RDA
(recommended daily allowance) for pregnant woment is 1200 mg, which is
sufficient to meet both the maternal and fetal needs. Women should increase
their intake of calcium-rich foods, such as milk products. Women who do
not consume dairy products should take a calcium supplement of 600 mg
per day. |
Folate
Folate is essential for protein synthesis, the formation of new cells, and
the production of new blood. It is required for a pregnant woman's increasing
blood supply and the growth of both maternal and fetal tissues. Sufficient
folate also decreases the risk of neural tube defects.
The recommended
intake for folate increases during pregnancy from 2 mg to 4 mg per day.
It is possible to meet this requirement through a well-selected diet:
folate-rich foods include eggs, leafy vegetables, oranges, legumes, and
wheat germ. Some women may require 3mg of folate supplement daily.
For women who have previously delivered infants with neural tube defects,
the U.S. Center for Disease Control recommends 4 mg supplements daily,
starting at least 4 weeks before conception and for the first 3 months
of pregnancy.
Multivitamins containing folate should not be used to achieve the desired
level of supplementation, as potentially harmful quantities of other nutrients
(such as vitamin A) could be ingested. |
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Vitamin D
Vitamin D is necessary for the absorption of calcium and is important for
normal bone growth. Women with a low intake of vitamin D-fortified milk
and minimal exposure to sunlight should take a daily supplement (10 mcg).
Protein
The estimated requirement for protein during pregnancy is 60 gm, which
is about 15 gm more than normal. Protein-containing foods can be excellent
sources of vitamins and minerals such as iron, vitamin B6, and zinc. In
the United States, protein deficiency is uncommon because most people
consume and adequate amount of protein-rich foods.
Sodium
Although sodium need not be restricted during pregnancy, excessive use
is not recommended. A diet of primarily natural foods can be safely salted
"to taste." Pregnant women should avoid processed or "junk"
foods that are high in sodium. Excessive intake of salt can cause high
blood pressure (hypertension) and may lead to excessive weight gain. |
General Guidelines
General guidelines to help ensure a healthy pregnancy and birth include
the following:
- Pregnant women should eat a variety of foods (e.g., vegetables, fruits,
grains) to ensure a sufficient supply of basic nutrients.
- The diet should include low-fat dairy products and lean meat.
- If a woman experiences nausea or morning sickness, or if she feels
too full too soon in the later stages of pregnancy, it may be helpful
to eat several small meals rather than a few large meals.
- Pregnant women should limit their consumption of caffeine and excess
salt and should avoid alcohol.
- Pregnant women are encouraged to engage in moderate exercise after
consulting with their physician or midwife. Exercise should be geared
to increasing the woman's sense of well-being and maintaining her general
overall health. Pregnant women who exercise regularly tend to enjoy
their pregnancy more. Exercise may also reduce the stress of the delivery
for both the mother and baby.
- The U.S. National Academy of Science recommends a vitamin and mineral
supplement that contains the following:
- 30 mg iron
- 15 mg zinc
- 2 mg copper
- 250 mg calcium (600 mg for women younger than age 25 and for those
whose daily intake of calcium is less than 600 mg)
- 2 mg vitamin B6
- 3 mg folate
- 5 micrograms vitamin D (10 micrograms for women who do not drink
vitamin D-fortified milk, have minimal exposure to sunlight, or are
vegan)
- 2 micrograms of vitamin B12 for women who are vegan
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