What to eat when
you are pregnant
Pregnancy nutrition is
paramount to a baby's development. There are many
foods which are recommended that you can eat during
pregnancy to enhance the baby's health to ensure
that you are giving your future son or daughter
the best start in life.
Planning a Pregnancy - pregnancy
nutrition
Should you be planning a pregnancy,
then it is recommended that a folate supplement
be taken as soon as you cease contraception. As
well as watching what you eat to ensure you are
maintaining pregnancy nutrition, it is also encouraged
to continue taking this supplement during the
first trimester of pregnancy to help prevent infant
neural tube defects such as spina bifida.
Watching
your Weight - pregnancy nutrition
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
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 - pregnancy nutrition
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
nutrition
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