Watching your Weight

The number of extra kilojoules that it is suggested that a pregnant women needs is actually quite small. It is more important to work towards improving your pregnancy nutrition, by eating nutritious foods. At the time when breastfeeding occurs, it is recommended that you will need to take on more kilojoules, about 2500kj extra per day, but do avoid over eating. Remember to think about what you are putting in your mouth and try to strive towards making better choices, to enhance your pregnancy nutrition. Nowadays there are numerous choices of food to improve your pregnancy nutrition, as well as being healthier for you. It is suggested that you choose wholegrains, vegetables, legumes, fruit, low fat dairy foods, lean meats and healthy fats and oils. Try to limit eating extras such as sweets, cakes and chips to enhance your pregnancy nutrition.

Eating fish which contains Mercury

Pregnancy nutrition does encourage the eating of fresh and canned fish to enhance your intake of omega -3 fats, which are important to a foetal's development. However, it is recommended that some fish varieties are limited, such as swordfish, shark, sea perch, marlin, broadbill and catfish, as they contain levels of mercury which can be harmful to an unborn baby if eaten too often, more than once a fortnight. It is suggested that to enhance pregnancy nutrition, then you should involve the eating of certain types of fish, such as canned or fresh fish, however, do avoid eating raw, chilled or smoked fish.

Listeria and Food

To enhance pregnancy nutrition, it is recommended to avoid such foods which might carry the type of bacteria called Listeria. It is strongly recommended to avoid raw and chilled seafood such as oysters, smoked salmon, and sashimi, cold meats, packaged salads, pate, unpasteurised milk, soft cheeses such as brie, ricotta and blue cheese and commercial food which has been prepared and kept warm. The safest way to enhance pregnancy nutrition is to cook fresh food and eat it immediately.

Pregnancy Nutrition - Iron

When pregnant, you body may need between 22mg - 27mg of iron a day, as opposed to non pregnancy amounts of between 8mg-18mg. It is encouraged that the best sources of iron to provide pregnancy nutrition come in the form of lean red meat, chicken, fish, wholegrain cereals, legumes, green leafy vegetables, nuts and eggs.

Pregnancy Nutrition - Folate

When pregnant, you body may need between 520mg - 600mg of folate a day, as opposed to non pregnancy amounts of between 320mg-400mg. It is encouraged that the best sources of folate to provide pregnancy nutrition come in the form of green leafy vegetables, broccoli, brussels sprouts, breakfast cereals and bread with added folate, nuts and yeast extract spread.

Pregnancy Nutrition - Calcium

When pregnant, you body naturally absorbs more calcium as and when required, so it is not essential for you to increase your recommended daily cosumption of between 840mg -1000mg a day. It is encouraged that the best sources of calcium to continue providing pregnancy nutrition come in the form of dairy foods, as well as canned fish with edible bones, such as sardines and salmon, tofu, nuts and green vegetables.

Pregnancy Nutrition - Fluids

When pregnant, you body may need about 2.3 litres of fluid a day, as opposed to non pregnancy amounts of about 2.1 litres. It is encouraged that the best sources of fluid to provide pregnancy nutrition come in the form of water, milk, juice, tea and coffee, in moderation.

Pregnancy Nutrition - Omega - 3 Fats

When pregnant, you body may need about 115mg of Omega 3 fats a day, as opposed to non pregnancy amounts of about 90mg.It is encouraged that the best sources of Omega-3 fats to provide pregnancy nutrition come in the form of fish and seafood, especially oily fish (however, please see above information on mercury)

Pregnancy Articles

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