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Nutrition during pregnancy is very important, not only for baby but also for the mother's own health. With nutritional shortages during pregnancy, the growing fetus will benefit from nutrients transferred from the mother's body, often depleting her bodily stores. Andrea du Plessis suggests, that it is therefore important for all mother's-to-be to know how to optimise their nutritional intake during pregnancy.
NUTRITIONAL REQUIREMENTS
During pregnancy, nutritional requirements are increased to maintain growth and development of the baby and to maintain good health of the mother. Herewith the nutritional recommendations during pregnancy with suggested sources of essential nutrients:
Nutrient: Protein (60 grams per day)
Function: To provide essential amino acids, building blocks for the growth and development of the baby and meet mother's basic requirements.
Sources: Fish, poultry, lean meat, eggs, dairy products as well as legumes and nuts
Nutrient: Iron (30 milligrams per day)
Function: With an increase of mother's blood volume, it helps to maintain iron status to reduce risk of anaemia.
Sources: Lean red meat, fish, poultry, legumes, spinach, molasses and other dark green leafy vegetables.
Nutrient: Calcium (1200 milligrams per day)
Function : Building material for bone as well as maintenance of maternal bone density.
Sources: Dairy products, tinned sardines (bones), anchovy paste, dark green leafy vegetables, almonds.
Nutrient: Folic acid (400 – 600 micrograms per day)
Function: Helps to reduce risk of neural tube defects; building of red blood cells to help in prevention of anaemia.
Sources: Lentils, soya beans, orange juice, cabbage-vegetables, spinach, asparagus.
Nutrient: Magnesium (360 milligrams per day)
Function: Helps with calcium absorption and building of bone material.
Sources: Dark green leafy vegetables, legumes, sardines, breakfast cereals, lean red meat, nuts.
Nutrient: Zinc (15 milligrams per day)
Function : Formation of DNA (genetic material), tissue formation and maintenance in mother and baby.
Sources : Lean meat, seafood, whole grains, dried beans, and eggs
Nutrient: Vitamin B 2 (1.4 milligrams per day)
Function: Energy metabolism and assists with growth and development of new body tissues in mother and baby.
Sources : Whole grains, breakfast cereals, dairy, eggs, legumes, nuts, green leafy vegetables
Nutrient: Vitamin B 6 (15 milligrams per day)
Function : Protein metabolism, growth and development of new body tissues in mother and baby.
Sources : Eggs, lean meat, whole grains, nuts, dairy
Nutrient: Vitamin B 12 (2.6 micrograms per day)
Function : Important for division of blood cells and may help in the prevention of anaemia.
Sources : Lean meat and poultry, dairy, eggs
MEAL PLAN
Below, find an example of a meal to help optimise nutritional intake during pregnancy:
Breakfast: 1 medium bowl Vital Muesli with full cream milk or fruit yoghurt
1 glass orange juice
Snack: 1 small fruit yoghurt + 1 banana / fruit and yoghurt smoothie
Lunch: 1 whole grain breadroll + cheddar cheese, tomato and lettuce
1 glass fresh fruit juice
Snack: 4 provita + cottage cheese
50 g mixed nuts
Supper: Grilled fish / chicken / lean red meat (120 g)
1 medium baked potato + grated cheese
1 portion stir-fried spinach & broccoli
1 portion roasted butternut / cooked pumpkin
Snack: 1 glass full cream milk
NUTRITIONAL SUPPLEMENTS
Ideally, all nutrients should be provided from a healthy balanced diet. However, the increased nutritional needs during pregnancy often require supplementary intake. Research has shown nutrient supplementation to significantly decrease the risk for pre-term delivery. The nutrients most often needed to supplement during pregnancy: iron, calcium, folic acid, B-vitamins and zinc.
Which supplement?
The most suitable multivitamin to take during pregnancy is a supplement designed to meet the increased nutritional needs associated with pregnancy. Note that high doses of iron and calcium is not absorbed optimally from the same tablet or capsule. “Pregnancy-supplements” typically have optimal levels of iron, but not calcium. Since they are both crucial nutrients for pregnancy, consider taking an extra calcium supplement, depending on your dietary intake.Essential fatty acids
DHA, one of the Omega 3 fatty acids found in fatty fish, is used as a building block for healthy nerve cells. As 25% of a baby's brain cells are formed before birth, it is advisable for pregnant women to eat fatty fish regularly, or to take salmon oil supplements. With all the negative press about fish oil supplements being contaminated with heavy metals and other harmful toxins, it is best to take the Norwegian salmon oil capsules. Vital Salmon Oil capsules contains deep sea Norwegian salmon oil and is tested for heavy metals and other potential toxins, to ensure safety to the consumer.Supplementation Precaution
Vitamin A should not be supplemented in high concentrations (> 10 000 IU / 3 000 m g daily), since excessively high concentrations may cause birth defects. To be safe, choose a multivitamin for pregnant women containing Beta-Carotene, which is the safe natural precursor of Vitamin A, and cannot cause any harm if taken in higher doses. Vitamin A is stored in the liver therefore any form of liver and even cod liver oil should be avoided during pregnancy.
PREGNANCY ONSET DIABETES
The development of gestational diabetes (pregnancy-onset diabetes) might be associated with nutrient deficiencies. The pregnancy hormones have “anti-insulin” effects, which increase the possibility of hyperglycemia (high blood glucose levels). Deficiencies of chromium, magnesium, potassium and vitamin B6 could also induce hyperglycemia via impaired insulin production. Hyperglycemia may cause urinary losses of essential nutrients, further increasing the risk of glucose intolerance.
FOODS TO AVOID
Alcohol
There is no safe amount of alcohol allowed during pregnancy. Alcohol has been proven to be a substance causing fetal abnormalities, known as fetal alcohol syndrome (FAS). FAS is associated with low birth-weight infants, mental and physical development impairments. During the first 2-6 weeks, the fetus is more susceptible to the harmful effects of alcohol. Alcohol should also be avoided during pregnancy as it may cause dehydration, when fluid requirements are even higher than normal. Alcoholic drinks consist mostly of “empty calories” with hardly any essential nutrients. The metabolism of alcohol not only utilises essential vitamins, but also decreases the absorption of nutrients (thiamin, riboflavin, folic acid).
Caffeine
Caffeine as a central nervous system stimulant should be avoided during pregnancy.
Caffeine is found in coffee, Ceylon tea, green tea, chocolate, Cola drinks, energy drinks / tonics, and some “over-the-counter” painkillers. Check the nutritional information on food labels as well as medication.
Bacteria and Other Micro-organisms
Micro-organisms in food as well as toxins they produce may cause fetal abnormalities. Food poisoning can be very dangerous during pregnancy and will require medical attention. Fever associated with food poisoning should be taken seriously, since the fetal temperature is normally 1°C higher than your own. Dehydration caused by diarrhea or vomiting also seriously affects your unborn baby.
Foods that may contain harmful micro-organisms include
· Uncooked foods such as raw meat, sushi (raw fish), poultry not cooked properly
· Unwashed raw fruit and vegetables
· Tinned foods: bulging, gas forming
· Ripe and soft cheeses: blue cheese, camembert, brie
· Unpasteurised milk products
· Potatoes with green pigmentation on skin
· Cracked / raw eggs
Food Additives
Try to eat foods in their most natural form (whole foods). Avoid any foods with added preservatives, artificial flavourants, colourants, stabilisers, etc. where possible. Avoid artificial sweeteners, since effects on unborn babies are unknown. Use brown sugar, molasses or honey to sweeten foods.
DIGESTIVE PROBLEMS
Digestive problems are common during pregnancy, with a hormone-induced decrease in intestinal activity rate. Therefore, eat slowly, to not further aggravate digestive complaints.
Heartburn And Nausea
To help prevent heartburn and nausea, include smaller, more frequent healthy meals and snacks. Chew your food thoroughly and eat slowly. Cream crackers or water biscuits are known to help prevent nausea, especially in the mornings, or before meals. Ginger herbal tincture can be taken before meals to help relieve digestive disturbances, nausea and appetite loss. Avoid large meals before you go to sleep, strong spices, caffeine, beverages with meals, fatty and processed foods.Constipation
Constipation is very common during pregnancy, as the pregnancy hormones are known to decrease muscle-tone of the intestines. Other causes include dehydration, low fibre intake, a lack of exercise, concentrated iron supplements and some forms of medication.
To help relieve constipation, include dietary fibre from whole grain cereals, fresh fruits and vegetables, flaxseeds, prunes and other dried fruit. Avoid laxatives (unless under strict medical supervision) and processed or refined foods.
Water Retention
Water retention is very common during the later stages of pregnancy. To help relieve water retention, limit your intake of salt by avoiding packaged sauces, soups, stock cubes, and extra salt added to food. Flavour your food with: lemon juice, garlic, herbs, and spices. Natural diuretics in cucumber and watermelon may help to get rid of excess water naturally.
WEIGHT GAIN
Herewith the guidelines for healthy weight gain during pregnancy:
Total Weight Gain
Normal weight person: 11 – 16 kg
Under-weight person: 12 – 18 kg
Over-weight person: 7 – 12 kg
Do not try to lose weight during pregnancy. Weight loss, especially during later stages of pregnancy should be avoided, since it can be harmful to the baby. If overweight before pregnancy, you are allowed to maintain your weight at certain stages of your pregnancy, under strict supervision.
AUTHOR RECOMMENDS
· Vital Multitime for Pregnant Women
· Vital Calcium HP
· Vital Omega 3 Concentrate
· Burgess & Finch Ginger Herbal Tincture
· Burgess & Finch Ginger and Neroli essential oils, in a massage or bath
See www.vhf.co.za for more info on Vital's range of supplements.
