Healthy Food
A referral can be made to the dietician by your midwife or phone 4796 2152 for an appointment.
Good nutrition is always essential for good health. It is particularly important during pregnancy when extra nutrients are needed. Some people may have special dietary needs eg. A woman with diabetes, allergies, coeliac disease or vegetarians. A dietician is available to talk to you to discuss nutritional needs or weight problems.
During pregnancy, a woman needs more protein, kilojoules and vitamins and minerals, such as calcium, iron and folate. Kilojoules needs increase only in the last 6 months, and only by about 700kj per day (equivalent to about 2 slices of bread).
The following table provides a useful guide to extra requirements for pregnancy.
|
Food group |
example one serving |
|
Bread, Cereals, Rice and pasta At least 4 serves daily |
1 slice of bread ½ cup muesli ½ cup cereal/Porridge ½ cup cooked rice or pasta Noodles |
|
Vegetables & Legumes At least 5 serves daily |
1 cup salad ½ cup cooked legumes 1 Potato Vegetables - ½ cup cooked |
|
Fruit 2 - 3 serves daily |
1 piece fruit ½ cup fruit ½ cup fruit juice |
|
Milk, Cheese and Yoghurt 4 serves daily |
250 ml milk 200g yoghurt 30g cheese |
|
Meat and Alternatives 2 serves daily |
100g cooked meat or 150g Chicken 150g fish 1 cup legumes 2 eggs 2 tabs peanut butter |
|
Margarine, butter & oils 1 serve daily |
1 tabs marg/butter/oil 2 tabs cream Mayo or salad dressing |
Drink plenty of water, 6-8 glasses per day. Choose foods high in fat and sugar only sometimes, and in small amounts.
Folate, a B group vitamin, is needed for growth and development. The recommended folate intake for pregnant and breastfeeding women is 400 micrograms daily. Try to include plenty of folate rich foods (see below).
Folate is found in fruit, vegetables, nuts, yeast extracts, wholegrain breads and cereals. It is lost in storage and cooking, so it is best to eat fresh or lightly cooked food.
Folate is especially important at least one month before pregnancy to help reduce the risk of abnormalities such as spina bifida.
It is recommended that women take a daily folic acid supplement of 400 micrograms during this period. If you have a family history of abnormalities such as spina bifida you should consult your doctor.
Iron helps your body carry oxygen in the blood. It is particularly important during pregnancy to make sure your iron intake is adequate for the extra needs of the growing baby. If your iron levels are low, it could make you feel tired, lethargic and more prone to infections.
The following foods are high in iron and are well absorbed by the body. NB Including fruit, fruit juice, vitamin c rich salad or vegetables with all meals will help absorb iron from the food.
• Offal, including liver, kidney, heartand tongue.
• Red meat including beef, lamb, pork and veal.
• Chicken, fish and eggs contains less iron than red meat but can still contribute useful amounts. If you are a vegetarian, it is still possible to obtain enough iron. Eat plenty of foods containing nonhaem iron discussed below and have your iron levels checked regularly.
Non-haem iron containing foods. Where possible eat with haem-iron foods listed above, and/ or include fruit, fruit juice, salad, salad or vegetables to help absorb iron from the food.
• Beans and lentils
• Nuts and seeds
• Dark green vegetables
• Breakfast cereals enriched with iron
• Wholemeal bread
• Dried fruit
• Milo
During pregnancy your body takes a long time to break down caffeine so a little goes a long way. Avoid large amounts of caffeine-containing foods such as coffee, tea, cola drinks, chocolate and cocoa (2-3 cups of coffee, less if percolated, or 4 cups of tea per day is OK).
It is best to avoid alcohol during pregnancy. This is because alcohol is carried across the placenta into the baby’s blood stream. Unborn babies cannot effectively break down alcohol and may be at risk of developing abnormalities, particularly in the first 3 months of pregnancy. (There is no known safe level of consumption of alcohol during pregnancy)
Listeria is a bacteria found widely in nature. Listeria infection may cause few or no symptoms in healthy people, including pregnant women, but can cause severe illness to an unborn child. To reduce your risk of infection:
Some pregnant women take a vitamin/mineral supplement to boost their nutrient intake. It is important that the supplement chosen is suitable for pregnancy, as excess vitamin a (found in some other supplements) can cause birth defects.
Seafood is an excellent food to eat regularly during pregnancy as it provides lots of nutrients, including omega 3 fats. However, some large fish contain levels of mercury that can be harmful to an unborn baby. Use the following as a guide:
It has been suggested that food allergies can be prevented in infants, if certain foods are avoided during pregnancy, but this is not supported by studies. A restrictive diet is not a good idea in pregnancy because of the risk of missing out on important nutrients.
Food cravings are generally not an indicator of something lacking in the diet. In some cases, cravings can be for foods that are unhealthy, such as sweets, and can lead to overeating and excessive weight gain. Eating regular meals and snacks can help to take the edge off cravings.
Other languages