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of good nutrition during pregnancy can help to keep you and your baby is developing healthily. your need for certain nutrients, such as iron, iodine and folate, increases when you are pregnant. A varied diet that includes the right amount of healthy foods from the five food groups generally provide your body with the vitamins and minerals needed each day. However, pregnant women may need to take vitamin or mineral supplements during pregnancy (such as folate and vitamin D).
Consult with your physician before taking any supplements. They may suggest you have a blood test or see a nutritionist to review you need to take supplements.
stable weight during pregnancy is normal and necessary for the health of mother and baby. However, it is also important to not gain too much weight. overweight during pregnancy can increase the risk of a number of health problems including gestational diabetes. If you are pregnant, a good approach is to eat to satisfy your appetite, and continue to monitor your weight. Depending on your BMI at the beginning of your pregnancy, weight following a recommended during pregnancy:
Weight Recommendations during pregnancy
If you are overweight, pregnancy is not the time to start dieting or trying to lose weight. , Weight within the range necessary to support the growth and development of your baby
To maintain a proper weight during pregnancy, it is important to:
Choose a variety of healthy foods from the five food groups during pregnancy to ensure the nutritional needs of you and your baby are met. Good nutrition will support the health and growth of your baby. You may find that you need to eat more of some foods to ensure the key nutrients obtained, but there is no need to 'eat for two'. You can eat well during pregnancy by:
Food and beverages high in saturated fat, added sugar and salt is not an essential part of a healthy diet. Limit intake to small amounts. Australian Dietary Guidelines outline what a healthy diet for pregnant women to ensure that they have sufficient energy and nutrients for themselves and for their babies grow.
Australia serving Dietary Guidelines recommendation for pregnant women, by food
1 medium fruit, such as apples, bananas, oranges 2 small fruits, such as apricots, kiwi fruit or plums 1 cup diced or canned fruit (no added sugar) Or just sometimes
fruit juice 125 ml (½ cup) (no added sugar) 30 g of dried fruit (such as 4 parts apricots, 1 ½ tablespoons raisins)
* Choose canned foods without adding salt.
(known as folic acid when added to food) is a B-group vitamin found in many foods. Folic acid helps protect against neural tube defects in the developing fetus. It is important for pregnant women to ensure they receive enough of this important vitamin. For women who are planning a pregnancy, and during the first three months of pregnancy, folic acid supplements of 500 micrograms per day is recommended, as well as eating foods that are naturally rich in folate or fortified with folic acid.
source of excellent food folate include:
source of excellent food folate include:
good dietary sources of folate include:
Although liver is high in folate, is not recommended for women who are or may become pregnant, because of the high vitamin A content.
during pregnancy, a woman needs to increase. This is because the developing fetus attracts iron from mother to last through the first five or six months after birth. reduced iron loss during pregnancy, because women no longer menstruate. However, this was not enough to offset the need for the developing fetus. It is important for pregnant women to eat iron-rich foods each day, such as meat, chicken, seafood, dried beans and nuts, and green leafy vegetables. Animal sources of iron that is easily absorbed by body. Iron from plant sources is not absorbed easily, but absorption is assisted when the food is eaten together with foods containing vitamin C (like oranges). It is important for women who follow a vegetarian diet. The recommended daily intake (RDI) of iron during pregnancy is 27 mg per day (9 mg per day more than women who are not pregnant). Iron deficiency during pregnancy is common in Australia, and iron supplementation may be required by some women. It is important to discuss your requirements to supplement with your doctor, because iron can be toxic (poisonous) in large quantities.
Iodine is an important mineral required for the production of thyroid hormones, which are essential for growth and development. If you do not have sufficient iodine intake during pregnancy increases your baby's risk of mental disorders and (formerly known as cretinism). Foods that are good sources of iodine include:
Iodised iodine salt is also included. It is important to avoid adding salt at the table or in cooking, but if you do, make sure it is labeled as iodized. Due to the re-emergence of iodine deficiency in Australia, iodized salt is now added to all bread sold commercially in Australia and New Zealand, with the exception of organic and unleavened bread. Pregnant and lactating women have increased iodine requirements. iodine supplementation of 150 micrograms per day is recommended for women planning pregnancy, during pregnancy and while breastfeeding.
Vitamin D is essential for the growth and development of your baby and your own health during pregnancy.
We get most of our vitamin D from the sun. Ultraviolet (UV) radiation from the sun produces vitamin D in the skin and is the best natural source of vitamin D. Only a small number of our vitamin D intake comes from our diet - from foods such as eggs, oily fish, margarine and milk fortified with vitamin D. < / p>
women most at risk of vitamin D deficiency is a woman:
you may need a blood test early in your pregnancy to assess your vitamin D levels. If so, the doctor (GP) will organize this. Depending on your results, you may need to take vitamin D supplements Your GP will discuss this with you. If you consider taking vitamin D or other supplements during pregnancy, always talk with your doctor first
can be recommended for some groups of pregnant women, including :.
Always advised by your doctor before taking vitamin or mineral supplements.
By 2006, Australia dietary recommendations advise increased intake of calcium during pregnancy and lactation. This suggestion has since been revised. Although babies have a high requirement for calcium during the third trimester of pregnancy (because it started to develop and strengthen her bones), increases maternal capacity to absorb dietary calcium means that there is no need for additional intake. The recommended dietary intake for non-pregnant women (1,000 mg a day for women aged 19 to 50 years and 1,300 mg a day for teenagers or those over the age of 51) remained unchanged during pregnancy and lactation. dairy foods (such as milk, cheese and yogurt), and calcium-fortified soy milk is a food source of calcium which is very good.
Some women fear the extra weight of pregnancy and may decide to eat a little to avoid wearing body fat. Meal or diet restrictions accident of any kind while pregnant can seriously harm your health and your baby, and are not recommended during pregnancy.
Pregnant teens need more of some nutrients than adult women, because they are still growing themselves. Teenagers may give birth to smaller babies, because they compete with the growth of the fetus for nutrients. It is important for pregnant teens to make sure they get enough iron. Calcium intake is also important, because young women have not yet reached their peak bone mass, and inadequate calcium intake may increase the risk of developing osteoporosis later in life. Pregnant teenagers should eat about 3 ½ serve milk, yogurt, cheese or calcium fortified alternatives every day to ensure they meet their calcium needs.
is common during pregnancy. To help with constipation, enjoy a variety of foods at high, such as vegetables, nuts, fruits and seeds, and drink plenty of water. Being physically active can also help to alleviate constipation.
Nausea and vomiting, especially '', whichcommon during pregnancy, especially during the first trimester. Some suggestions may be helpful include:
is common in pregnancy because, as the baby grows, there is more pressure on the stomach. Small, frequent meals can help, as opposed to a larger meal. Try to avoid:
You may also like to try sleeping with your bedhead a little lift. You can do this by placing a folded blanket or pillow under your mattress.
There is no known safe level. Consuming alcohol during pregnancy increases the risk of miscarriage, low birth weight, birth defects and effects on infant intelligence. Australian guidelines for reducing health risks from drinking alcohol recommends that the safest option for pregnant women is to not drink alcohol at all. If you find it difficult to reduce or stop drinking alcohol during pregnancy talk:
provide more information.
Listeria infection, or listeriosis, is an illness usually caused by eating food contaminated with bacteria called Listeria monocytogenes. A healthy person may not experience any ill-effects from listeria infection at all, but a considerable risk for pregnant women. The greatest danger is to unborn babies, with an increased risk of miscarriage, stillbirth or premature delivery. Listeria infection is easily treated with antibiotics, but prevention is the best. Some foods are more susceptible to contamination with listeria than others and should be avoided if you are pregnant. They include:
The organism that causes listeria infection destroyed by heat, so food is cooked properly is not a risk.
is a cause of food poisoning that can trigger a miscarriage. The most likely source of salmonella are raw eggs and undercooked meat and poultry.
is the best way to reduce the risk of salmonella and listeria infection. Suggestions include:
It is recommended that pregnant women eat fish every week 2-3 servicing for their own good health and that their baby develops. However, pregnant women or women who intend to become pregnant within the next six months should be careful about which fish they eat. Some types of fish contain high levels of mercury, which can be harmful to a developing fetus. When choosing fish, pregnant women need:
Note: 150 g equivalent to about two frozen crumbed fish parts. Do not worry if you've eaten occasionally fish with high mercury levels. Mercury build-up in the mother's blood is only a potential problem when the type of fish eaten regularly.
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This page has been produced in consultation with and approved by: Deakin University - School of Exercise and Nutrition Sciences
Last updated: October 2019
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