Eatingfor Two

The best food and how much to eat.

healthy eating for pregnancy

ontrary to popular belief, eating for two is not

an excuse to fill up on just any food that takes

your fancy.

Some women use pregnancy as an excuse to overeat.

You do have increased nutrition needs because your

food must provide all the nutrients for you and your

baby. It is important to

eat healthy foods in the

right amounts.

Throughout pregnancy

the food you eat provides

the basic building blocks for the development and

growth of your new baby.

C

Nutrition duringpregnancy

It is important toeat healthy foodsduring this time.

Exercise during pregnancyYou need to keep physically active during pregnancy.

Choose safe, enjoyable activities such as brisk walking,

swimming and antenatal classes. This is not the time to

start strenuous exercise.

Avoid activity that involves:

x Strong abdominal exercises

x Bouncing

x Fast, jerky movements.

Learn to exercise your pelvic floor muscles and make

this part of your daily routine.

Weight gainduring pregnancy...Most women gain between 11-16 kilograms during

their pregnancy. You will gain most of this weight

from 20 weeks.

If you are concerned about your weight, talk to your

doctor or ask to see a dietitian. If you are overweight,

it is important not to crash diet or skip meals when you

are pregnant.

Average weight gain distribution during pregnancy

Baby 3.4 kg

Blood 1.1 kg

Breasts 0.5 kg

Maternal fat stores 2.3 kg

Placenta 0.5 kg

Amniotic fluid 1.0 kg

Uterus 1.0 kg

Tissue fluid 2.8 kg

Total 12.6 kg

Best food choices for pregnancy

our body needs more energy (kilojoules) and has a

greater need for most nutrients during pregnancy.

To meet your extra needs it

is important to eat a variety

of nutritious foods.

The Guide will help you

make the best choices. Eat

the recommended serves

from each of the five

food groups.

Enjoy a variety of foods every day

THE AUSTRALIAN GUIDE TO HEALTHY EATING

= 2 slices of bread= 1 medium bread roll= 1 cup cooked rice, pasta or noodles= 1 cup porridge= 11/3 cup breakfast cereal= 1/2 cup muesli

= 1 medium piece (eg. apple, banana, orange, pear)= 2 small pieces (eg. apricots, kiwi fruit, plums)= 1 cup diced or canned fruit= 1/2 cup 100% juice= dried fruit (eg. 4 apricot halves, 11/2 tbsp sultanas)

= 1/2 cup cooked vegetables= 1/2 cup cooked or canned beans, lentils,

chick peas or split peas= 1 cup salad vegetables= 1 small potato

Bread, cereals, rice, pasta, noodles

Vegetables, legumes

Fruit

Milk, yogurt, cheese

Meat, fish, poultry, eggs, nuts, legumes

4-6 serves

per day

5-6 serves

per day

4 serves

per day

2 serves

per day

11/2 serves

per day

= 250 mL (1 cup) milk= 1/2 cup evaporated milk= 40 g (2 slices) cheese= 200 g (1 small carton) yogurt= 250 mL (1 cup) custard

Limit “extra” foods. Some foods do not fit into the five food groups. They contain too much fat, sugar and/or salt and very few essential nutrients. Choose carefully - only eat these foods sometimes or in small amounts. Avoid sugar substitutes and drinks high in kilojoules, sugar or artificial sweeteners (eg. soft drinks and diet drinks).

Eat at least the following serves from the five food groups:

Recommended serves for pregnant women

A serve is...

= 65-100 g cooked lean meat or chicken (eg. 1/2 cup mince, 2 small chops, 2 slices of roast)

= 1/2 cup cooked or canned beans, lentils,chick peas or split peas

= 80-120 g cooked fish fillet= 2 small eggs= 1/3 cup peanuts or almonds= 1/4 cup sunflower or sesame seeds

(Choose

reduced fat

varieties)

YYour body needsmore energy andhas a greaterneed for mostnutrients duringpregnancy.

Special dietaryneeds...

FolateFolate is an important vitamin during pregnancy. It helps

reduce the risk of neural tube defects like spina bifida.

Health authorities advise women to take a folic acid

supplement (0.5 mg/day) if they are planning pregnancy,

and for the first three months of pregnancy.

Fruit, green vegetables, legumes and breakfast cereals

with folate added are all good sources of dietary folate.

IronYour body needs more iron during pregnancy. Lean red

meat is the best source of iron, followed by chicken and

fish. Grains, legumes, nuts and vegetables also contain

iron, but it is harder for the body to absorb the iron in

these foods.

Vitamin C-rich foods help your body take up iron.

Improve your iron levels by eating foods high in

vitamin C in the same meal as foods containing iron.

Eat vegetables or salads with meat.

Have citrus, berry or tropical fruit with your meal.

Some women need iron tablets during pregnancy. Your

doctor will advise if you need iron supplements.

CalciumYour body has higher calcium needs during pregnancy.

Calcium is important for your own needs, as well as

building your baby’s bones and teeth.

Choose milk, cheese and yogurt, as they are good

sources of calcium. If you drink soy or rice milk, make

sure it has calcium added.

The early days...What about morning sickness?

Some women have nausea and vomiting in the early

stages of pregnancy. It is not always in the morning.

It may help to:

• Eat small amounts more often

• Try dry foods (eg. bread or crackers)

• Eat before you get out of bed

• Avoid strong cooking smells

• Eat cold, plain or bland foods

• Avoid drinks with meals

• Ask someone else to cook

I feel so tired

It is normal to feel tired in the early stages of pregnancy.

Make sure you rest and eat well.

Be Aware...

You are constipated

Constipation is common during pregnancy

and may be due to:

• Hormonal changes

• Increased pressure on thebowel from the growing baby

• Iron supplements

• Not enough dietary fibre

• Not enough fluids

• Lack of exercise

Make sure you are eating high-fibre foods like

wholemeal breads and cereals, fresh fruit, vegetables

and dried fruit and nuts.

Drink plenty of water and be as active as you can.

If the problem persists, talk to your doctor.

You suffer indigestion (heartburn)

This may be a problem later in pregnancy as the baby

presses on your stomach.

It may help to:

• Avoid caffeine containing drinks (coffee, tea, cocoa,cola and energy drinks with guarana or cola nut)

• Avoid spicy or fatty foods

• Eat small amounts more often

• Sit or stand upright after eating

You have cravings

Some women have cravings for particular foods when

they are pregnant. These cravings are not linked to

special dietary needs. If you are eating the foods you

crave, make sure your overall diet includes a variety of

nutritious foods from the Guide.

Alcohol is not recommended for pregnant women

or women planning a pregnancy.

During pregnancy, limit caffeine-containing

drinks (coffee, tea, cocoa, cola and energy

drinks with guarana or cola nut).

Smoking can affect your baby’s growth and

development so you are advised not to smoke

during pregnancy. Be aware of the dangers

of passive smoking.

All prescription drugs and over the counter

medicines should be checked with your doctor

or pharmacist before you take them. Marijuana

and other mood altering drugs should not be

used by pregnant women or women planning a

pregnancy, as they can affect the baby.

Drink plentyof water and be asactive as you can

What to do if...

Food Safetyome foods contain bacteria or substances that may be harmful during pregnancy.

LISTERIAListeria is a bacteria that occurs in nature and in some foods. It generally does not harm healthy people. Pregnant womenwho eat foods high in Listeria are at risk of infection, whichcan result in miscarriage or stillbirth.

For further support contactyour GP or midwife

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Acknowledgments: The Australian Guide to Healthy Eating has been reproduced with kindpermission of the Australian Government Department of Health and Ageing.

MERCURYThere are many health benefits to eating fish. Pregnantwomen and women planning a pregnancy can eat 2-3serves of most fish each week.

Some fish contain mercury that can be harmful to your baby if you eat too much. These fish should only be eatenonce a fortnight. No other fish should be eaten during this fortnight.

Fish which may be high in mercury:

•Shark/flake •Broadbill

•Marlin • Swordfish

•Catfish •Orange roughy/sea perch

High-risk foods include:

x Pate or meat spreads

x Soft cheeses (eg. brie, camembert,

fetta, ricotta)

x Luncheon meats both pre-packaged

and from the deli counter (eg.

polony, ham, small goods and other

manufactured meats)

x Smoked and raw seafood (eg. smoked

salmon, oysters, sashimi and ready

to eat cooked, peeled prawns)

x Soft serve ice-creams

x Raw eggs or foods containing raw or

partially cooked eggs

x Cold, cooked chicken – there is no

risk with freshly cooked roast meat

that is steaming hot and eaten

straight away

x Unpasteurised dairy products

© Nutrition & Physical Activity Branch, Department of Health, 2004

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