Healthy Eating during Pregnancy

Healthy Eating During Pregnancy - courtesy of SPAR

Pregnancy is the time to look after your diet very carefully! During pregnancy you will have an increased need for energy and nutrients from foods to assist the growth of new tissues and for the increase in your own blood volume, which helps to carry nutrients to the baby and carry waste products away.

Here's what to focus on:

Eat a variety of food to include a maximum amount of vitamins and minerals.

Protein is important for the growth of new tissue.
If you eat enough protein in the form of diary / meat / chicken / fish / soya at lunch and dinner times, this will be sufficient. If you are vegetarian then have more soya milk or yoghurt, soya mince, soya burgers, dried beans and lentils.

Iron helps to form red blood cells. A lack of iron will lead to anaemia and cause extreme tiredness.
Iron is found in red meat, pork, chicken, eggs, spinach, dried beans and dried fruit. If you are vegetarian it's important to have more of these non-meat sources.

Vitamin C helps to increase the absorption of iron from food, so eat foods high in vitamin C with food high in iron. Sources of vitamin C are: oranges, grapefruit, strawberries, fruit juice, guavas, tomatoes, green & red peppers, broccoli and cabbage. You may need to take a supplement if your iron levels are low - discuss with your doctor or dietitian.

Folic acid is VERY important to take, especially in the first trimester as it will help prevent any spinal defects in your baby. You should take a supplement that provides a MINUMUM of 400 micrograms of folic acid (you can take up to 800 micrograms). Eat more food that's rich in folic acid, such as spinach, cabbage, broccoli, dark lettuce, nuts and wholegrain cereals.

Calcium is important for the development of strong bones. You will need to take extra calcium in your diet, as it will be taken from your own bones for your baby's development, if there's not enough! You need to equivalent of a litre of milk daily - but try to include a variety of low fat milk, yoghurt, cheese, dark green leafy vegetables, nuts and tinned sardines or salmon with the bones.

Essential fatty acids promote healthy nerve and brain development of your baby. You need a combination of omega-3 fatty acids and omega-6 fatty acids. Omega-3 fatty acids are found in salmon, mackerel, tuna, flax seeds and pumpkin seeds. Omega-6 fatty acids are found in sesame and sunflower seeds and oils.

Fibre helps to control bowel movements - digestion slows down during pregnancy to allow the gut to absorb more nutrients! This can leat to constipation to include more fibre and water to help prevent this. Good fibre rich foods are: ALL vegetables and frtuit (eat LOTS of them!). Try to eat 3 different fruit and 2-3 different vegetables during the day. Bran cereals, muesli. Wholewheat and seed bread, rye and wholewheat crackers. Sweet potato, baby potatoes. Brown rice. Popcorn. Fluids hlep to move food along the digestive tract. You need to drink a total of at least 2 litres of fluid per day. Water should make up most of this, and then choose diluted juice, rooibos tea, herbal tea and decaffeinated coffee. Limit fizzy drinks, coffee and tea. There are no known safe limits for alcohol during pregnancy and so it is best to avoid it.

How to deal with discomforts during pregnancy

Nausea is common. Try to eat small, regular meals during the day. Upon waking it may be helpful to eat some dry biscuits. Try drinking fresh ginger tea or apple juice. If you are vomiting a lot, a liquid supplement may help. Ensure that you are drinking enough fluid at all times.

Heartburn is also very common. To help prevent this, also eat small, regular meals. Milk often helps soothe heartburn, or alternatively discuss a suitable antacid with your Doctor.

Constipation can be a real pain! Follow the "fibre" guidelines above.

Example meal plan:
Breakfast:
Rooibos / herbal tea or decaffeinated coffee Bran cereal or muesli Skim / low fat milk 1 fruit, e.g. sliced banana / chopped dried fruit in cereal / orange or grapefruit
Mid-morning snack:
Fruit Fat-free / low-fat yoghurt
Lunch:
Wholewheat bread / roll / pita or crackers Lean chicken / tuna / sardines / cheese or cottage cheese Salad Avo / low oil mayonnaise
Afternoon snack:
Fruit Handful of nuts
Supper:
Brown rice / baby or sweet potatoes / wholewheat pasta Lean red meat / pork / chicken / fish / lentils or beans 1 green and yellow / orange vegetable
Evening:
1 glass skim / low-fat milk

If you need more advice, you can visit SPAR's website, www.spar.co.za - and you can ask their Registered Dietitian a question.

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