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Eatingfor Two
The best food and how much to eat.
healthy eating for pregnancy
ontrary to popular belief, eating for two is not
an excuse to fill up on just any food that takes
your fancy.
Some women use pregnancy as an excuse to overeat.
You do have increased nutrition needs because your
food must provide all the nutrients for you and your
baby. It is important to
eat healthy foods in the
right amounts.
Throughout pregnancy
the food you eat provides
the basic building blocks for the development and
growth of your new baby.
C
Nutrition duringpregnancy
It is important toeat healthy foodsduring this time.
Exercise during pregnancyYou need to keep physically active during pregnancy.
Choose safe, enjoyable activities such as brisk walking,
swimming and antenatal classes. This is not the time to
start strenuous exercise.
Avoid activity that involves:
x Strong abdominal exercises
x Bouncing
x Fast, jerky movements.
Learn to exercise your pelvic floor muscles and make
this part of your daily routine.
Weight gainduring pregnancy...Most women gain between 11-16 kilograms during
their pregnancy. You will gain most of this weight
from 20 weeks.
If you are concerned about your weight, talk to your
doctor or ask to see a dietitian. If you are overweight,
it is important not to crash diet or skip meals when you
are pregnant.
Average weight gain distribution during pregnancy
Baby 3.4 kg
Blood 1.1 kg
Breasts 0.5 kg
Maternal fat stores 2.3 kg
Placenta 0.5 kg
Amniotic fluid 1.0 kg
Uterus 1.0 kg
Tissue fluid 2.8 kg
Total 12.6 kg
Best food choices for pregnancy
our body needs more energy (kilojoules) and has a
greater need for most nutrients during pregnancy.
To meet your extra needs it
is important to eat a variety
of nutritious foods.
The Guide will help you
make the best choices. Eat
the recommended serves
from each of the five
food groups.
Enjoy a variety of foods every day
THE AUSTRALIAN GUIDE TO HEALTHY EATING
= 2 slices of bread= 1 medium bread roll= 1 cup cooked rice, pasta or noodles= 1 cup porridge= 11/3 cup breakfast cereal= 1/2 cup muesli
= 1 medium piece (eg. apple, banana, orange, pear)= 2 small pieces (eg. apricots, kiwi fruit, plums)= 1 cup diced or canned fruit= 1/2 cup 100% juice= dried fruit (eg. 4 apricot halves, 11/2 tbsp sultanas)
= 1/2 cup cooked vegetables= 1/2 cup cooked or canned beans, lentils,
chick peas or split peas= 1 cup salad vegetables= 1 small potato
Bread, cereals, rice, pasta, noodles
Vegetables, legumes
Fruit
Milk, yogurt, cheese
Meat, fish, poultry, eggs, nuts, legumes
4-6 serves
per day
5-6 serves
per day
4 serves
per day
2 serves
per day
11/2 serves
per day
= 250 mL (1 cup) milk= 1/2 cup evaporated milk= 40 g (2 slices) cheese= 200 g (1 small carton) yogurt= 250 mL (1 cup) custard
Limit “extra” foods. Some foods do not fit into the five food groups. They contain too much fat, sugar and/or salt and very few essential nutrients. Choose carefully - only eat these foods sometimes or in small amounts. Avoid sugar substitutes and drinks high in kilojoules, sugar or artificial sweeteners (eg. soft drinks and diet drinks).
Eat at least the following serves from the five food groups:
Recommended serves for pregnant women
A serve is...
= 65-100 g cooked lean meat or chicken (eg. 1/2 cup mince, 2 small chops, 2 slices of roast)
= 1/2 cup cooked or canned beans, lentils,chick peas or split peas
= 80-120 g cooked fish fillet= 2 small eggs= 1/3 cup peanuts or almonds= 1/4 cup sunflower or sesame seeds
(Choose
reduced fat
varieties)
YYour body needsmore energy andhas a greaterneed for mostnutrients duringpregnancy.
Special dietaryneeds...
FolateFolate is an important vitamin during pregnancy. It helps
reduce the risk of neural tube defects like spina bifida.
Health authorities advise women to take a folic acid
supplement (0.5 mg/day) if they are planning pregnancy,
and for the first three months of pregnancy.
Fruit, green vegetables, legumes and breakfast cereals
with folate added are all good sources of dietary folate.
IronYour body needs more iron during pregnancy. Lean red
meat is the best source of iron, followed by chicken and
fish. Grains, legumes, nuts and vegetables also contain
iron, but it is harder for the body to absorb the iron in
these foods.
Vitamin C-rich foods help your body take up iron.
Improve your iron levels by eating foods high in
vitamin C in the same meal as foods containing iron.
Eat vegetables or salads with meat.
Have citrus, berry or tropical fruit with your meal.
Some women need iron tablets during pregnancy. Your
doctor will advise if you need iron supplements.
CalciumYour body has higher calcium needs during pregnancy.
Calcium is important for your own needs, as well as
building your baby’s bones and teeth.
Choose milk, cheese and yogurt, as they are good
sources of calcium. If you drink soy or rice milk, make
sure it has calcium added.
The early days...What about morning sickness?
Some women have nausea and vomiting in the early
stages of pregnancy. It is not always in the morning.
It may help to:
• Eat small amounts more often
• Try dry foods (eg. bread or crackers)
• Eat before you get out of bed
• Avoid strong cooking smells
• Eat cold, plain or bland foods
• Avoid drinks with meals
• Ask someone else to cook
I feel so tired
It is normal to feel tired in the early stages of pregnancy.
Make sure you rest and eat well.
Be Aware...
You are constipated
Constipation is common during pregnancy
and may be due to:
• Hormonal changes
• Increased pressure on thebowel from the growing baby
• Iron supplements
• Not enough dietary fibre
• Not enough fluids
• Lack of exercise
Make sure you are eating high-fibre foods like
wholemeal breads and cereals, fresh fruit, vegetables
and dried fruit and nuts.
Drink plenty of water and be as active as you can.
If the problem persists, talk to your doctor.
You suffer indigestion (heartburn)
This may be a problem later in pregnancy as the baby
presses on your stomach.
It may help to:
• Avoid caffeine containing drinks (coffee, tea, cocoa,cola and energy drinks with guarana or cola nut)
• Avoid spicy or fatty foods
• Eat small amounts more often
• Sit or stand upright after eating
You have cravings
Some women have cravings for particular foods when
they are pregnant. These cravings are not linked to
special dietary needs. If you are eating the foods you
crave, make sure your overall diet includes a variety of
nutritious foods from the Guide.
Alcohol is not recommended for pregnant women
or women planning a pregnancy.
During pregnancy, limit caffeine-containing
drinks (coffee, tea, cocoa, cola and energy
drinks with guarana or cola nut).
Smoking can affect your baby’s growth and
development so you are advised not to smoke
during pregnancy. Be aware of the dangers
of passive smoking.
All prescription drugs and over the counter
medicines should be checked with your doctor
or pharmacist before you take them. Marijuana
and other mood altering drugs should not be
used by pregnant women or women planning a
pregnancy, as they can affect the baby.
Drink plentyof water and be asactive as you can
What to do if...
Food Safetyome foods contain bacteria or substances that may be harmful during pregnancy.
LISTERIAListeria is a bacteria that occurs in nature and in some foods. It generally does not harm healthy people. Pregnant womenwho eat foods high in Listeria are at risk of infection, whichcan result in miscarriage or stillbirth.
For further support contactyour GP or midwife
S
Acknowledgments: The Australian Guide to Healthy Eating has been reproduced with kindpermission of the Australian Government Department of Health and Ageing.
MERCURYThere are many health benefits to eating fish. Pregnantwomen and women planning a pregnancy can eat 2-3serves of most fish each week.
Some fish contain mercury that can be harmful to your baby if you eat too much. These fish should only be eatenonce a fortnight. No other fish should be eaten during this fortnight.
Fish which may be high in mercury:
•Shark/flake •Broadbill
•Marlin • Swordfish
•Catfish •Orange roughy/sea perch
High-risk foods include:
x Pate or meat spreads
x Soft cheeses (eg. brie, camembert,
fetta, ricotta)
x Luncheon meats both pre-packaged
and from the deli counter (eg.
polony, ham, small goods and other
manufactured meats)
x Smoked and raw seafood (eg. smoked
salmon, oysters, sashimi and ready
to eat cooked, peeled prawns)
x Soft serve ice-creams
x Raw eggs or foods containing raw or
partially cooked eggs
x Cold, cooked chicken – there is no
risk with freshly cooked roast meat
that is steaming hot and eaten
straight away
x Unpasteurised dairy products
© Nutrition & Physical Activity Branch, Department of Health, 2004
HP
2292
Nov
’04J
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