Conception-Pregnancy

Pregnancy Nutrition

Healthy Eating During And After Pregnancy

One of the most important things you can do during preganancy, is eat healthy.
The foods you eat during pregnancy are going to supply your growing baby with all the nutrients they need to develop into a healthy and strong little person, so its easy to see how imprtant it is to eat the right foods.

It is just as important to eat well after pregnancy, especially if you are breastfeeding.
All the food you eat goes straight into your milk supply, and if you are not getting enough nutrients and calories, you will be robbing your baby of all the essentails it needs to grow strong and healthy.
It is also important for the new mother do receive plenty of nutrients, with out adequate food intake, the new mother can find herself depleted of energy, making it harder to cope with the demands of a new baby.

Eating right during pregnancy is actually quite simple, all that is really needed is a well balanced diet, low in saturated fats and sugars.
It is also important to eat more foods rich in iron, folate, and iodine, as well as calcium, vitamin D and omega 3.
Drinking lots of water is also very important
It is a good idea to take a multi-vitamin and mineral supplement to ensure you are getting enough of the nutrients you need.

Folate

Folate is extremely important before, during and after your pregnancy, but is most important during the first 12 weeks of your growing baby's development.
Good Folate stores help to prevent birth defects such as Spina Bifida.
Some Folate rich foods are:
~ Vegetables,Especially Dark Green Leafy Vegetables
~ Fresh Fruits
~ Legumes
~ Nuts and Peanut Butter
~ Wholegrain Breads, Oats and Fortified Cereals
~ Yeast Extract Spreads, eg, Vegemite or Promite

Iron

Iron is important for healthy blood, the best sources of iron are red meats such as beef, lamb or pork.
These iron sources are absorbed by your body the easiest
Iron is also absorbed better if it is consumed with vitamin C>Other Iron rich foods are:
~ Fish and Chicken
~ Kidney and Liver
~ Nuts
~ Lentils
~ Soy Beans ~ Wholemeal Breads and Cereals
~ Spinach and Broccoli
~ Eggs
~ Dried Prunes and Apricots

Iodine

Iodine is importanat for your baby's brain development, it is also important for hormone development.
The best sources of Iodine are:
~ Seafood
~ Iodised Salt
~ Some Vegetables, depending on soil quality in your area.

Calcium

Calcium is important for the development of strong bones and teeth in both mother and baby.
Some good sources of calcium are:
~ Dairy Foods (milk, cheese, yoghurt)
~ Soy Products (milk, cheese, yoghurt)
~ Salmon
~ Sardines
~ Tofu
~ Sesame Seeds and Almonds

Vitamin D

Vitamin D is also important for strong healthy bones, regular exposure to sun light is the best source of vitamin D Some other sources are:
~ Seafood
~ Eggs
~ Margarines
~ Some Milk

Omgea 3 Fats

Omega E fats are very important for both mother and baby, and play a vital role in the healthy development of your baby
The human body can not produce these fats so a regular intake of Omega 3 is very impotrant during pregnancy.
Good Sources of Omega 3 include
~ Fish (Salmon, Tuna, Mackerel, Sardines, Herrings)
~ Lean Beef ~ Nuts
~ Canola Oil
~ Soy Products
~ Omega 3 enriched foods

The healthy Eating Pyramid is a good guide to eating well.

The average pregnant woman should gain anywhere from 10-13 kgs over the course of her pregnancy, though some women will gain more weight safely, and others may even lose weight.
its not so much how much you gain during your pregnancy, but the pattern of weight gain that is important
A weight gain of 1-2 Kgs for the first 3 months, followed by 1.5-2 Kg for each month for the remainder of the pregnancy is desirable.

Every woman is different, so if you are concerned about your weight loss or gain speak to your midwife or doctor.

Foods To Avoid

Just as there are certain foods you must eat during pregnancy, there are also foods that you should avoid.
This is because these particular foods can be risky to the health of yourself and your unborn baby, with the potential of food poisoning such as

Toxoplasmosis

Toxoplasmosis is an infection caused by eating raw or undercooked meat, it can also be contracted by handling cat faeces.
Pregnant women should avoid eating any undercooked meat products.
Extreme care should be taken with gardening and cat litter boxes, if you must do these tasks, gloves should be worn and careful attention should also be given to hand washing.

Listeria

Listeria can result from food contaminated with a bacteria called Listeria Monocytogenes
Listeria can harm an unborn baby and may even cause still birth.
It is important for pregnant women to avoid foods which carry a high risk of listeria growth.
These foods include:

~ Unpasteurised Milk
~ Pate`
~ Soft Cheeses
~ Soft Serve Icecream
~ Pre-cooked Chicken
~ Processed meats eg. Ham, Salami, etc
~ Cold, Smoked or raw Seafood
~ Pre-prepared salads
~ Foods close to Expiry Date
~ Processed Foods that are not heat treated
~ Processed Foods that are stored for a period of time
~ Foods subject to poor hygiene practices

Pre-prepared foods, or leftovers should not be stored for more than 12 hours.
Leftovers should also be re-heated until piping hot.
Frozen foods should always be thawed in the refrigerator, never thaw at room temperature