Eating for a healthy pregnancy
What better motivation to maintain nutritious eating than for an on it’s way bub!
Keep reading for my top tips for a healthy pregnancy.
“I’m eating for two”, she said as she gobbled down her second helping of apple pie.
Although we would like it to be so, pregnancy isn’t a free for all or an “eating for two (adult sized humans)” occasion.
Why? Because excess weight gain can poses negative health consequences for both the mother and baby including macrosomia (definition: baby born much larger than average for gestational age), gestational diabetes, high blood pressure, high cholesterol.
If you are already at a healthy weight, the recommended weight gain is between 11.5-16kg.
Your energy requirements stay fairly the same during the first trimester but by the third, these have increased more significantly.
How does this transfer to food intake?
In addition to your current food intake (supporting weight maintenance), this increase would equate to 2-3 additional serves of carbohydrates (e.g. potato, whole grain bread, pasta, rice, oats, quinoa) and protein (e.g. chicken, beef, lamb, fish, beans, legumes, tofu).
For example: 2 slices whole grain bread with lettuce, tomato, 1 tin of tuna and a spread of mayonnaise (e.g. lunch) & 1 boiled egg with sliced cheese and cucumber on a whole grain cracker (e.g. afternoon tea).
I suggest forming some sort of comfortable and enjoyable routine with your eating (not a strict regime or schedule), including a variety of delicious foods that you actually enjoy, drink adequate water, listen to your body and enjoy discretionary foods (definition: typically foods higher in saturated and trans fats, sugar, salt and food additives) in moderation.
“Where are my potato chips and Salada’s dammit!”, escaped her in one breathless, passionate remark.
Ah yes, the cravings - taste (sweet, spicy, salty, sour), texture and flavour combos.
Interestingly and annoyingly enough, these cravings tend to start in the first trimester, which isn’t ideal considering additional energy isn’t quite needed at this time.
In addition to this, morning sickness is typically at it’s worst during this time as well.
This can go either way - excessive food intake or lack thereof.
Both cravings and morning sickness can favour a particular food group and nutrient over others, i.e. grains and carbohydrates.
My suggestion is to be real with yourself and where you’re at!
If you’re feeling sick and Salada’s (or oysters dipped in custard) is your stomach’s desire, then go for it!
You don’t have to force yourself to drink large batches of green smoothies.
Aim to choose natural foods where possible and once your cravings and morning sickness become somewhat manageable, then you can introduce a bit more variety.
Be aware of your cravings, be mindful of serve sizes and/or frequency and choose a variety of foods from all five food groups, i.e. fruit, vegetables, grains, protein foods and dairy or alternatives.
This is going to ensure food quality, which is particularly important for obtaining increased requirements for ‘pre-natal nutrients’ including protein, iron, iodine and folate.
You’re also going to get an energy boost, yew!
“Oh no! You’re not allowed to eat that! or that! or that! OR THAT!
There is an absolute abundance of opinions surrounding food safety during pregnancy 24/7.
No wonder this is a common point of confusion!
For example: peanuts should be avoided… or perhaps they assist to prevent nut allergies in children AND spicy food can produce a crotchety baby (Japan; I will be using this word ‘crotchety’ from now on) AND cured meats are a type of EVIL (haha!) but Italian incubators flourish on prosciutto.
Humour aside.
I have to advise according to Australian evidence-based guidelines of which I safely put my trust.
Pregnant women do have a greater risk of food borne illness and so, it is best to avoid: soft serve ice-cream, unpasteurised dairy foods, honey, sprouts, rockmelon, raw or undercooked meat (makes sense), store bought sushi, soft cheese (e.g. brie, ricotta, blue cheese), raw or undercooked eggs (including homemade mayonnaise, raw cake batter and mousse), pate, oysters, chilled prawns and smoked salmon, sandwich meats (unless thoroughly cooked and heated), pre-prepared fruit, salads and sandwiches.
Alcohol
There is no safe level for this when pregnant, breastfeeding or trying to conceive.
Caffeine
Keep caffeine minimal as it is a stimulant that can increase you and your body’s heart rate and blood pressure.
According to guidelines, 1-2 cups of espresso, 3 cups of instant coffee or 4 cups of tea is considered safe.
Coca-Cola, chocolate and energy drinks contain caffeine and so these need to be moderated as well.
Mercury
Fish provides many important nutrients and should be maintained as part of nutritious eating during pregnancy.
However, it is important to moderate high mercury fish.
Shark, broadbill, marlin or swordfish - consume a maximum of once a fortnight and consume no other fish during the same fortnight.
Orange roughy or catfish - consume a maximum of once a week and consume no other fish during the same week.
All other fish (not high in mercury) can be safely consumed 2-3 times per week.