foods not to eat when pregnant nz

Pregnancy 'don'ts' - are they that different around the world ...

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Eat well and do moderate physical activity during pregnancy is important for you and your baby. higher nutritional needs while you are pregnant. Meeting these needs helps protect the long term health of both you and your baby.

Look for antenatal (prebirth) treatment as soon as you think that you are pregnant.

Some pregnant women may need specific advice from a nutritionist about eating. This includes women who :.

If you think you will see a dietitian, ask your caregiver lead maternity (LMC, for example, a midwife, doctor or gynecologist) to arrange this for you

eating a variety of healthy foods every day from each of the four main food groups below :.

Traditional Māori and Pacific foods can be a healthy choice

You need a variety of healthy foods from the four food groups every day to provide for your baby to grow and to maintain the health of your own.

Vegetables and fruit provide carbohydrate (sugar and starch), fiber, vitamins and minerals and low in fat.

Eat at least six servings per day of vegetables and fruit -. at least four servings of vegetables and two servings of fruit

vegetable

fruit

This provides carbohydrates (sugars and starches), fiber, and nutrients such as vitamin B and minerals.

Select at least six servings of breads and cereals each day.

pregnant women in need of milk and dairy products as a source of protein, vitamins and minerals, especially calcium and iodine.

Have at least three daily servings of milk or milk products, should be reduced- or low-fat products.

This meal provides protein, iron, zinc and other nutrients.

Select at least two servings from this group every day.

* See mercury and fish information below.

Use your thirst as a guide. Objectives for nine cups of fluids each day.

Extra fluids may be necessary during hot weather, after the event, or if you are vomiting or constipation.

Air or reduced- or low-fat milk is the best choice.

There is evidence that caffeine consumption may affect the growth of your baby during pregnancy. Natural caffeine in tea, coffee and chocolate and is present in many cola-type beverages. Limit your intake of caffeinated beverages during pregnancy. No more than six cups of tea or instant coffee (or three espresso-type 'single' coffee or one of the 'double' espresso-type coffee) each day.

Be careful about drinking herbal tea. Check the warning label that says 'not recommended for pregnant women' or to discuss this with your LMC.

Avoid drinking tea with meals. Tannins in tea means you will not absorb the iron in the diet as well as you can.

Limit soft drinks, flavored waters, fruit drinks, cordials and diet drinks because it is low in nutrients and may be high in sugar. energy drinks and energy shots are not recommended because they may contain high levels of caffeine and other ingredients are not recommended for pregnant women.

The best way to meet the extra needs you to choose foods from the four food groups. It is a good source of fiber, vitamins and minerals.

When shopping, read the labels and look for foods that are low in fat (especially saturated fat), salt and sugar. If using salt, choose iodized salt

To reduce the intake of fat (especially saturated fat), salt and sugar.

A lot of fast food, takeaways and processed snacks high in fat, salt and / or sugar. This includes foods such as fish and chips, fried chicken, hamburgers, cakes, chocolate, muesli bars, chippies, candy, fruit peel, cordials and soft / soft drinks. Limit your intake of these foods and beverages. Just consider eating foods like fried chicken, hamburgers and pies if they were freshly made, well cooked and served hot (see).

A healthy weight during pregnancy is best for you and your baby.

This is normal to gain weight during pregnancy due to the growth of the baby, placenta and amniotic fluid. However, weight gain too much extra can increase your chances of :.

Not getting enough weight during pregnancy can increase the chances of having a premature (preterm) birth, or small for infants aged

Talk to LMC you about what a healthy weight during pregnancy is to You.

in the first 12 weeks of pregnancy, you do not need to eat more food than you would normally eat when not pregnant, but it is important that you eat nutritious foods. If you have a normal body weight, the total amount of extra food you need every day after the twelfth week of pregnancy you are about the same energy value as wheat cheese and tomato sandwich or peanut butter sandwich wheat and bananas. If you are overweight before pregnancy, you need extra energy is about one slice of whole wheat bread or two apples per day.

For more information about weight gain in view of pregnancy

Being physically active every day can help you avoid putting on excess weight, strengthen the heart and lungs and give you extra energy and the strength needed to bear. LMC Unless you suggest otherwise, aim for at least 30 minutes of moderate physical activity on most, if not all, days of the week.

Choose activities you enjoy that match your fitness level. Suitable activities include brisk walking, swimming, aqua-jogging or activities that are convenient for you and leaves you with enough breath to hold a conversation.

Wear appropriate clothing when physically active, for example, both support bra, loose clothing and footwear support. Take a break for a drink, food or rest if you need to.

Contact sports and vigorous physical activity is not recommended. Avoid physical activity in very hot weather. Do not start a new exercise during pregnancy.

You may need more rest. Listen to your body. If you're tired, rest.

In pregnancy, the lower your immunity, so that you and your unborn baby is more at risk than usual of the type of food-borne illnesses that affect everyone. Bacteria such as listeria, salmonella and campylobacter and other pathogens such as Toxoplasma can cause food-borne illness. When you are pregnant, it can cause infection in you and your baby and miscarriage and stillbirth in extreme cases.

Here are some simple food safety steps, including avoiding some foods when you are pregnant, can prevent most food-borne illnesses and keep you and your baby healthy.

To keep food safe, all food must be safely handled, stored and protected from cross-contamination. For example, the transfer of bacteria from raw chicken can contaminate cooked chickens if the same board is used for both.

There are a number of foods that are considered high risk with regard to listeria and other bacteria contamination.

* Note that these foods are safe to eat if it is heated thoroughly until piping hot, ie, above 70 ° C.

For more information and a list of the most up-to- date of high-risk foods to avoid, consult the MPI website () and search for "food and pregnancy". Or, contact the Food Safety MPI freephone 0800 00 83 33 or LMC you for more information

Base lunch on bread or cereal.

... or try a baked potato microwave.

Add the filling, topping or spread:

... or try a pre-prepared frozen meal or pizza served hot

Add the accompaniment .:

... or try a fruit smoothie egg-free

Finish with fruit :.

When buying your lunch, choose a healthy and safe choice, such as:

Remember ...

Avoid high-risk foods. Follow food safety advice provided in.

Nausea and vomiting are common during early pregnancy, and is often the first sign of pregnancy. This is referred to as the 'morning sickness', but can occur at any time, day or night, especially when you are tired or hungry.

Eat as well as you can. You little extra nutritional needs during early pregnancy, so that nausea and vomiting rarely cause nutritional problems. However, if vomiting is severe and you can not keep food or liquids down, seek advice from your LMC.

This is a common toward the end of pregnancy.

Alcohol is not recommended.

Your baby is sensitive to alcohol. The full effects of alcohol on the baby is unknown.

Alcohol, even in small amounts, will enter the baby's bloodstream, so whatever the mother drinks, the baby has too. Alcohol can affect your baby's development, especially of his / her brain.

Being smokefree is recommended.

Smoking reduces the oxygen and food supplies to the baby and can slow growth and development.

Avoid baby smoky environment. (Smoke inhalation of other people) second-hand smoke has the same effect as smoking.

If you smoke during your pregnancy, your baby is more likely to be born prematurelyely or underweight. A small baby does not mean the birth easier.

If you want to stop smoking, seek advice from your LMC.

Look for advice on taking medication.

Use medications only as advised by your LMC because they know which medications are safe for you and your baby.

Taking other types of drugs, for example, pharmaceuticals or illicit party pill is not recommended because this may affect the growth and development of infants.

Folic acid is a vitamin that is necessary for the formation of blood cells and new tissue. During pregnancy, your need for folic acid is higher. Lack of folic acid has been associated with neural tube birth defects (NTDs) such as spina bifida. The risk of having a child with birth defects is low and can be reduced by taking folic acid tablets

Remember :. Eat at least six servings of vegetables and fruit per day, aiming for 10 servings per day.

Iodine is an essential nutrient needed in small amounts to support normal growth and development, including brain development. It is important that unborn babies receive enough iodine. Requirements for iodine increases during pregnancy and lactation. Even with a balanced diet, it is difficult to get enough iodine from food alone.

Choose foods that are an important source of iodine and iodine take only one tablet daily during your pregnancy.

important source of iodine in the diet include well-cooked seafood, milk, eggs, some cereals and commercial bread making (excluding organic and unleavened bread because they do not need to be done with iodized salt).

For more information, contact a healthcare practitioner like you LMC, dietitian, practice nurse or pharmacist.

supplements containing kelp, seaweed and iodine is not recommended for pregnant women because the iodine content and quality of the supplement is variable.

the only supplement that is recommended for all pregnant women folic acid tablets only and iodine-only tablet, which can be purchased from pharmacies at a reduced cost with a prescription from your LMC.

Choose a variety of foods from the four food groups will meet other requirements, and supplements will not be necessary.

Using vitamin and mineral supplements will not give you extra energy.

If you take any vitamin, mineral or herbal supplements, always let you know LMC. It is best to only take supplements when recommended by LMC or dietitian. Make sure they know that you are pregnant.

Vitamin D is needed for strong bones and healthy joints and muscle and nerve activity. While it is found in some foods in the diet, the main source of vitamin D in New Zealand is sunlight. Vitamin D is made in the body through the action of sunlight on the skin. Examples of foods containing vitamin D are fresh and canned oily fish (tuna, sardines, salmon, herring, mackerel, warehou, eel), eggs and vitamin D-fortified yoghurt, dairy desserts, milk and margarine.

Some sun exposure is recommended so that your body can make vitamin D.

Between September and April, the sun protection is recommended (shade, clothing and hats coverage color of the face and neck, sunscreen , sunglasses), especially 10: 00-04: 00. Daily walking or other forms of physical activity outdoors in the early morning or evening is recommended.

Between May and August some sun exposure is important. Daily walking or other forms of physical activity outdoors in the hours around midday, with the face, arms, and hands exposed recommended.

If you have darker skin, completely avoid exposure to the sun, have liver or kidney disease, or are on certain medications (eg, anticonvulsants), then you are at higher risk of vitamin A deficiency D. If you live south of Nelson-Marlborough in the winter, you are also more likely to have low vitamin D levels in late winter or early spring.

If you are worried about not getting enough vitamin D, or high risk of vitamin D deficiency, discuss it with a healthcare practitioner, such as a doctor (GP), a nutritionist, LMC or Well Child nurse.

Most women experience strong likes and dislikes (cravings and aversion) for certain foods at some time during pregnancy. If you eat a variety of foods from the four food groups every day, craving and aversion is unlikely to affect your pregnancy.

If you are having problems with cravings, (for example, the desire for unhealthy foods), has moreeating problems or not being able to eat a variety of foods, ask your LMC to arrange for you to see a nutritionist.

Constipation can result from the pressure of the growing baby and of the hormonal changes that cause your intestinal muscles to relax.

Choose whole grain breads and cereals, and fruits and vegetables (eg, bran muffins, kiwi fruit, figs, corn and peas).

Drink plenty of fluids every day.

Go for a walk daily or physically active in some other way.

during pregnancy, it is recommended that you eat well on a variety of foods in the four food groups. Avoid common food allergens during pregnancy is not recommended.

However, if you choose to avoid common food allergens during pregnancy or breast-feeding, talk to your LMC, doctor or nurse Now boys. They can refer you to a registered dietitian who will ensure that your nutritional needs are met and help you identify all the hidden sources of food allergens in the diet.

You are entitled to free treatment of the LMC during your pregnancy. This booklet provides information on selecting the LMC. After your baby is born, you and your baby are entitled to receive free treatment Nah children in accordance with the National Program for Well Child Tamariki Ora. This includes advice on and support with your own and your baby's nutritional requirements. The program is delivered by your LMC from conception until 2-6 weeks after the birth of your baby. From 2-6 weeks onwards, your child Well provider (Plunket, public health services, Māori or Pacific providers) will provide this care.

Talk with your provider Well LMC or your child about any other information you want to know.

ISBN 978-0-478-41171-3 (print) ISBN 978-0-478-41172-0 (online)

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