foods to eat when pregnant nz

Eating for Healthy Pregnant Women/Ngā Kai Totika mā te Wahine Hapū ...

As she announces "I'm having a baby!", Congratulations quickly followed by a long list of dos and don'ts about the food. Try ginger for morning sickness. Avoid soft cheeses due. Eat more meat to increase your iron. Eat fish - but no one, because

Pregnant women are understandably confused .. So how do you strike a balance between nutrition and safety, when so many things on the menu

During pregnancy, women need to eat a variety of different foods and need more than the main pregnancy nutrition ?: protein, folate, calcium, iron, zinc, iodine, and fiber. Here is a quick guide to the best sources

Protein :. Lean meat, chicken, seafood, dairy products, beans, nuts, eggs

Folate: bread enriched and breakfast cereals, green leafy vegetables, nuts, grains, chicken, eggs , orange

Calcium: dairy products, fortified soy milk, green leafy vegetables, nuts, grains, canned fish with bones

Iron: red meat, cereals, yellow eggs, green leafy vegetables, beans, nuts

Zinc: meat, eggs, seafood, nuts, tofu, miso, beans, wheat, whole grain foods < p> iodine: canned salmon and tuna, other fish, oysters, bread enriched with iodine

fiber :. wheat bread and whole grain and high-fiber cereal, oats, vegetables and fruits with the skin

We recently showed that (18-20% of total energy intake) allows pregnant women to eat a variety of the best food in all a core group of healthy, while optimizing vitamin and mineral intake.

Interestingly, protein, carbohydrate ra tio is on a developing baby. While more research is needed, it may contribute to the risk of developing diabetes in the future.

The pregnant women are advised to consume a portion of the amount following five core food groups every day.

The vegetables and nuts / seeds: five servings. One serving = 75g or 100-350kJ, for example, a half cup of cooked green or orange vegetables, one cup of raw vegetable salad, half a medium potato, one tomato

Fruit :. Two servings. One serving = 150g or 350kJ, for example, one medium piece (apples, bananas, oranges), two small pieces (apricots, kiwi fruit), one cup of diced or canned fruit.

Grain (cereal) foods, mostly wholegrain or high fiber varieties: eight-and-a-half servings. One serving = 500kJ, for example, one slice of bread, half a cup of cooked rice, pasta or porridge, a quarter cup of muesli, three crispbreads.

lean meats and poultry, fish, eggs, tofu, nuts and seeds, nuts and seeds: three-and-a-half servings. One serving = 500-600kJ, for example, 65g of cooked meat, lean poultry 80g cooked, 100g of cooked fish, two eggs, 170g know, 30g of beans, one cup of cooked beans.

Milk, yogurt, cheese, or alternatively, largely reducing the fat: two-and-a-half servings. One serving = 500-600kJ, for example, 250ml milk, 200g of yogurt, two slices (40g) of cheese.

Nausea and vomiting affects about pregnancy. While the data are controversial, non-drug approach is a good place to start.

Limit exposure to the smell of food to have food that does not smell as much during cooking or to reduce the cooking time, with stir- frys or BBQ cooked outdoors.

Nausea can be worse in the face of hunger, so avoid an empty stomach to have small, frequent meals and snacks consisting of foods that you can tolerate and do not have much smell, like fruit or nuts, or raisin bread or sandwich, or yogurt. Very cold drinks can help with nausea and prevent dehydration.

You can try ginger as ginger tablets, cold ginger beer or ginger cordial. While only some of the evidence supporting the use to relieve the nausea of ​​pregnancy, they are unlikely to harm.

The fish and seafood is an important source of protein and minerals. They are low in saturated fat and is a major source of omega-3 fatty acids.

During pregnancy, omega-3 plays an important role in developing the baby's central nervous system, the brain and the retina of the eye. Research shows that the mother is associated with increased birth weight and increased brain development in children.

Lack of omega-3 is associated with irreversible visual and behavioral deficits in children, as well as increased risk of depression, and in the mother.

The population surveys and suggests that pregnant women do not eat enough fish and therefore omega-3, partly because of concerns about side effects of mercury and other toxins (like).

We have shown that also eat less fish than is recommended. But when we estimate what their weekly exposure to mercury from eating 2-3 will present the week, it was far below the target. pregnant women in Australia.

Because of changes in the immune system during pregnancy, women are more susceptible to food poisoning. But to avoid all foods that bring risk to save listeria, women fewer nutrients.

You do not have to go without. For each item on the "no" list, there are a number of alternatives:

Avoid pre-packaged cold meats. This includes deli meat and sandwich bar. Instead, choose a freshly cooked seafood one to two times per week and / or canned fish up to four times a week. Choosing a home-cooked meat instead and make it into a homemade sandwich.

Avoid ready-to-eat pre-cooked chicken pieces, especially if it is cold. Instead, choose a home-cooked chicken or hot take-away chicken whole or large pieces - but eat immediately

Avoid raw seafood and cold included oysters, sashimi or sushi, smoked salmon, ready-to-eat. peeled shrimp, prawn cocktail, sandwich fillings, and shrimp salad. Do not eat shark (flake) or billfish (swordfish, and marlin broadbill). Limits orange roughy (sea perch) or catfish to once per week. Instead opt for other types of fish, including canned salmon and tuna two or three times a week.

Avoid salad (fruit and vegetables) are pre-prepared or pre-packaged or from the salad bar or smorgasbords. Instead, choose a homemade freshly prepared salads (with green vegetables or other salad greens), fresh fruit, or canned or frozen fruits and vegetables.

Avoid soft, semi-soft and surface-ripened cheeses such as brie, camembert, ricotta, feta and blue cheese. Instead, choose a hard cheese such as Cheddar or tasty, processed cheese, cheese spread, cottage cheese or plain if packaged by the manufacturer.

Avoid soft serve ice cream and unpasteurized milk products such as raw goat's milk. Instead opt for packaged frozen ice cream and pasteurized dairy products such as milk, yogurt, puddings and dairy desserts.

Listeria can live at a lower temperature, so be careful with the food that is served cold, and buffets and smorgasbords avoid altogether. Cooking, however, kill listeria but the food should be heated until steam rises. And remember to always wash hands before handling food or start preparing food.

Up to 40 percent of pregnant women develop. It is caused by increased levels of progesterone and estrogen, and relaxation of the muscles of the intestine. Low fluid and fiber intake may also play a role.

mild constipation can be self-treated with increasing foods high in fiber, including soluble (oat, lentils, dried peas and beans, psyllium) and insoluble (wheat and wholegrain breads and cereals, wheat bran, vegetables and fruit) fiber. Cons constipation in pregnancy destination for 25 to 28 grams of fiber per day, drink plenty of water (1.5 to two liters per day) and exercise regularly.

Several oral iron supplements can cause constipation. If medication is needed, use only what your doctor prescribes because not all laxatives are safe during pregnancy.

Women tend to take folic acid supplements to reduce the risk of having a baby, and iodine to develop the brain and nervous system.

multivitamin supplements may be recommended when there is an opportunity that is high enough not meet the nutritional needs of the food. It is more likely to get pregnant teenagers, vegetarians, people on existing special diet, people with drug, tobacco and alcohol addiction, or medical dietary obese pregnant women is limited increase in the weight limit.

Pregnancy is an important time to focus on what you eat. Food-based recommendations in the Dietary Guidelines Australia will help you enjoy a variety of foods while getting the best mix of essential nutrients at this time.

Clare Collins is Professor in Nutrition and Diet at the University of Newcastle. He receives or has received funding from the NHMRC, the ARC, Hunter researcg Medical Institute, The University of Newcastle, Meat and Livestock Australia.

Michelle Blumfield is a Postdoctoral researcher, Priority Research Center on Physical Activity and Nutrition at the University of Newcastle. He does not work for, consult to, own shares in or receive funding from companies or organizations that willbenefit from this article, and has no relevant affiliations.

This article was originally published on. Read.

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