Pregnancy Nutrition

Congratulations on your pregnancy!

Eating well for Pregnancy

It is an important time for you to not only ensure you eat well to look after yourself but to give your little one the best start from within.  It’s never to late to make improvements as they are developing right up until birth.

It is helpful if your partner eats well to support you in this process.  As a family you want to choose your foods using a variety of different food groups, and different foods within these groups.  Each food has certain nutritional aspects that are higher than others but may be lower in something else so eating a range of foods helps to ensure you get the best of everything.  Wholesome foods are going to give you better nutrition—a wholesome food is one that more closely resembles it’s original state.  Also try to include more fresh and less processed foods, a general rule is the less processed a food is the greater its nutrient levels will be.  Try to limit your saturated fat, salt and sugar intake.  Alcohol is best avoided during pregnancy, instead stay well hydrated with water.

Aim for the following number of servings during pregnancy for each food group per day:

3 servings of dairy products

3 servings of protein

3-4 servings of fruit

5-6 servings of vegetables

9 servings of wholegrain breads and cereals

During pregnancy your nutrient requirements as a mother increase to meet the demands of your growing baby.  The following nutrients are of particular importance:

Folic Acid

This should be taken ideally prior to conception and continue throughout the first trimester.

Protein

Extra protein is required from the second trimester onwards.

Iron

Additional iron is needed for the baby throughout and especially in the third trimester as sets up the baby’s store for the first 6 months of their life.

Iodine

Mothers need more for baby growth and brain development.

Calcium

The intake guidelines remain the same for pregnant and non-pregnant as the mothers body adapts and becomes better at absorbing calcium from foods.  If you weren’t meeting your needs prior to pregnancy however this will need to be addressed.

Weight Gain * (not applicable to twin pregnancies)

Weight gain is to be expected during pregnancy, for many it can be a concerning matter particularly if you have struggled to maintain a healthy weight in the past.

During the first trimester the pregnant women does not require any additional calories/energy, however from the second and third trimesters the energy demands increase.  If you were of a healthy weight prior to pregnancy you are likely to expect to gain 11-16kg over your pregnancy.  If you were underweight your gain should be greater.  If you were overweight prior to pregnancy it is not advised you lose weight but your total gain should be less.

This information was provided by Fit 4 Consumption.  Fit 4 Consumption is a Nutrition and Personal Training business who specializes in Pregnancy & Postnatal well-being.  For further information on this topic visit their website www.fit4consumption.co.nz