Articles
Food for Pregnancy
When you are pregnant you need more nutrients for you and your baby to be healthy. The body will make many changes during this time and it's important for you eat a nutritious well balanced diet. If your diet is inadequate the baby will draw on your nutrient stores sometimes leaving you short of nutrients in your body. You can expect to gain 10 to 13 kg. over the pregnancy although if you are over weight or underweight before you become pregnant the amount that you should gain will be different. Please discuss this with your doctor or dietitian.
This is a time to address good nutrition and develop eating habits that will assist you in raising your children. Eating habits of the parents tend to be passed on to the children.
Increased energy & nutrient requirement in pregnancy
Normal Requirement | Pregnancy | Best Sources | |
---|---|---|---|
Energy | 9000-9300 KJ or 2150-2220 Calories | additional 600 KJ or 145 calories a day | high nutrient foods such as meat, milk, fruit and vegetables |
Protein | 45 grams a day | additional 6 grams | milk, cheese, meat, fish, chicken, legumes and nuts |
Calcium | 800 mg a day | additional 300 mg | milk, cheese, yoghurt |
Iron | 12-16 mg a day | additional 10 to 20 mg | red meat, nuts, dried fruit, enriched cereals |
Folic acid | 2 mg a day | additional 3mg | red meat, dark leafy vegetables, enriched cereals |
Fibre | 30 grams a day | no extra unless constipated | high intake of wholegrain breads and cereals and fruit and vegetables |
ENERGY
During pregnancy the body becomes more efficient at using the energy you eat and only needs a small additional intake. In the early part of the pregnancy there is very little increased requirement but from the 12th week on you will need more energy for the growth of your baby and the increase in size of uterus and blood volume. Try to choose foods that will give valuable protein, calcium or iron at the same time rather than high fat/ high sugar snack foods.
PROTEIN
Extra protein is needed for new tissue growth for your self and baby. Again the increased requirement is not great but try and have a reasonable serve (150 to 200 grams)of meat fish chicken or legumes each day.
CALCIUM
Extra calcium is needed during pregnancy for the formation of your baby's bones and teeth and to protect your own body from calcium depletion. You will need 3 to 4 serves of calcium rich foods a day.
IRON
Extra iron is needed for the increase in red blood cells and baby's iron stores. Low iron intake will lead to anaemia and tiredness. Have iron rich foods and take an iron supplement if suggested by your doctor.
A well balanced diet with a wide range of food with particularly emphasis on red meat and rich sources of vitamin C will be beneficial. Liver is high in iron and vitamin A but is not recommended as vitamin A can accumulate in the liver and be toxic.
FOLIC ACID
A lack of Folic acid may cause a type of anaemia and increase the risk of neural tube defects. You should have a diet high in folate rich foods but also take a supplement of 0.5 mg of folate prior to pregnancy and for the first 3 months of pregnancy.
FIBRE AND CONSTIPATION
We require 30 grams or more of fibre a day. This is even more important when you are pregnant as taking an iron supplement and the growth of the uterus can contribute to a constipation problem. Eat high fibre foods and drink at least 8 cups of fluid per day. Regular gentle exercise is also helpful.
LISTERIA
Listeria is a common bacterium which is present on the surface of raw unwashed vegetables, raw meat, and in certain processed foods. It is important to avoid Listeria as it can cause miscarriage, still birth or make the newborn baby very sick. The health department, doctor's surgeries and dietitians have an excellent pamphlets on Listeria. Seek further advice if you are not aware of how to reduce the risk of listeria.
It is recommended that you seek the help of a Accredited Practising Dietitian before becoming pregnant if your diet is not nutritionally adequate. This can assist in a good nutrition and weight control.
SAMPLE MEAL PLAN
The following sample menu provides
6-8 serves of breads and cereals
5 serves of vegetables
3-4 serves of fruit
4 serves of calcium foods
2 serves of protein foods
2 serves of fat
Sample menu
BREAKFAST
1 piece of freshly washed fruit or a small glass of fruit juice
1 cup of high fibre cereal plus 1 cup of reduced fat milk
1 to 2 slices of high fibre bread with a scrape of margarine and butter
MORNING TEA
3 wholegrain cracker biscuits with a scrape of peanut butter
LUNCH
2 slices of wholemeal bread
1/2 cup of drained canned tuna and 1 slice of reduced fat cheese
1 cup freshly washed salad
1 piece freshly washed fruit
AFTERNOON TEA
1 carton of low fat yoghurt and fruit
DINNER
150grams of freshly cooked lean beef/chicken/fish
1 ½ cups of steamed vegetables (eg carrots, broccoli and cauliflower)
1 cup cooked rice , pasta or potato
Tinned fruit in natural juice and 1 scoop of low fat ice cream
SUPPER
1 cup Milo (made with milk) and 1 plain biscuit.
Tender BBQ/Pan-fry/Grill (Serves 4)
A recipe idea high in nutrients that is quick and easy. If you are feeling unwell in the evening, try and prepare vegetables and refrigerate them until it is time to cook. This has been adapted from a booklet called "Eating for Health" from the Meat and Live Stock Association ( AMLC). I am suggesting cooking to medium rather than rare to guard against listeria.
Brush both sides of beef or lamb steak with a little oil For extra flavour, add garlic, chilli or herbs to oil.
Barbecue, pan-fry or grill at high heat to seal in the juices.
Cook about 3-4 minutes on each side- turning only once. Lean red meat can become tough and dry if overcooked.
Remove from heat, using tongs, and rest for a minute.
Serving suggestion : Slice steak thinly and toss with cooked pasta, sauteed zucchini, capsicum, broccoli and low-fat Italian-style salad dressing.
Added to site on : Wednesday, 6 October 1999