FROM conception right through to post pregnancy the body endures many significant and substantial changes and just as each person is different, likewise so is each and every pregnancy.
There are however some basic recommendations to take note of.
Eat for you, not for two!
There’s a huge misconception that during pregnancy, expectant parents must eat more food because they’re no longer ‘eating for one’.
This is grossly incorrect and with regard to energy requirements, there’s only a need to increase energy (kilojoules) consumption after the second trimester.
Excess weight gain can increase the chances of gestational diabetes, while putting the baby at greater risk of developing a metabolic syndrome and becoming overweight later in life.
Weight gain during pregnancy largely depends on the weight of the person prior to conception.
Those carrying too much weight prior should aim to gain less than those who were at a healthy weight.
Dieting and restriction of foods are never recommended during pregnancy as this could severely hinder the growth of development of the foetus. If weight gain is happening too quickly, it would be recommended to look at the foods being consumed.
Opt for foods that are nutrient dense, not energy dense. Think bang for your buck!
Bowel regularity
During pregnancy it is not unusual for constipation to occur – some experience frequent bouts of constipation and it can be extremely uncomfortable. Fibre is essential to the health of our digestive systems and promotes the growth of friendly gut bacteria while encouraging bowel regularity. Dietary fibre also aids in the removal of cholesterol while also helping to maintain stable blood glucose levels.
Australian dietary recommendations suggest adults consume 30g of fibre daily. Food sources include wholemeal/wholegrains, vegetables (cabbage, onions and asparagus – great sources of probiotics), oats, apples, barley, legumes.
Folate
Folate is from the B family of vitamins and is crucial for the development of the baby neural tube (spina bifida) and spinal cord.
To reduce risk of neural and spinal cord defects, it’s essential that requirements for folate are met during the first three months of pregnancy.
Doctors typically recommend a supplement of 400 micrograms daily, but there’s folate-rich foods that can be eaten. These include leafy green vegetables, avocados, nuts (almonds, walnuts and hazelnuts), anything derived from yeast extract (Vegemite and Marmite) as well as oranges.
Brain food
Omega 3 fats are essential for brain, eye and nervous tissue health. They derive from seafood, lean meats and eggs and contribute hugely to the development of the baby’s brain during pregnancy.
Expectant parents must be cautious when it comes to mercury levels in seafood. Mercury can be potentially toxic to the unborn child so it’s recommended to avoid fish with high mercury content, examples are swordfish and shark.
Iodine is also a significant contributor to brain development and is particularly crucial during the first few years of a child’s life. Iodine deficiency can lead to learning and developmental difficulties so obtaining the recommended intakes is wise.
Alcohol
Alcohol consumption during pregnancy has been linked to physical and learning disabilities, therefore is not recommended to consume at all throughout pregnancy. There are no known safe intakes while carrying a child so to err on the side of caution, removing alcohol consumption entirely during pregnancy is preferable.
Foods to avoid
Listeriosis is an illness that can be contracted through consumption of many common foods. While it can go unnoticed in typically healthy people, it can lead to serious illness and even miscarriage when it comes to an unborn child. Foods at risk are those that have been pre-prepared such as:
* Pate
* Deli meats
* Raw or lightly cooked eggs
* Soft serve ice cream
* Pre-prepared and packaged salads
* Soft cheeses – brie, feta, ricotta, camembert
* Chilled seafood – oysters and sashimi
* Raw sprouts
* Unpasteurised milk and yoghurts
* Smoked seafood
