Consult your doctor before taking any supplements. They may recommend that you have a blood test or see a dietitian to review your need to take a supplement. You shouldn’t need to take a vitamin D supplement other than if you have been diagnosed with vitamin D deficiency through a blood test. Show
Healthy weight gain during pregnancySteady weight gain during pregnancy is normal and important for the health of you and your baby. However, it is also important not to gain too much weight. Excess weight gain during pregnancy can increase your risk of certain health issues including gestational diabetes and high blood pressure in pregnancy. Excess weight gain can also make it difficult to lose weight after pregnancy. If you are pregnant, a good approach is to eat to satisfy your appetite, and continue to monitor your weight throughout pregnancy. You can talk to your Midwife, GP, Dietitian or Obstetrician about assisting you with monitoring your weight. Depending on your body mass index (BMI) at the start of your pregnancy, the following weight gain is recommended during pregnancy:
If you are overweight, pregnancy is not the time to start dieting or trying to lose weight. Weight gain within these ranges is important to support the growth and development of your baby. To maintain an appropriate weight gain during pregnancy, it is important to:
Healthy eating for pregnant womenWhat you eat during pregnancy affects not only your own health and wellbeing and the development of your baby, but there is also substantial evidence that it can have a lasting impact on the health and wellbeing of your child later in life. Choose a wide variety of healthy foods from the 5 food groups to make sure your and your baby’s nutritional needs are met to support the health and growth of your baby. You may find that you need to eat more of some foods to ensure key nutrients are obtained, but there is no need to ‘eat for two’. What to include in your pregnancy diet:
Australian Dietary Guidelines for pregnancyThe Australian Dietary recommend these daily servings for pregnant women from the 5 food groups:
*Choose canned foods with no added salt. Folic acid (folate) and pregnancyFolate (known as folic acid when added to foods) is a B-group vitamin found in a variety of foods. Folic acid helps protect against neural tube defects in the developing foetus. It is important for pregnant women to make sure they are receiving enough of this important vitamin. For women who are planning a pregnancy, and during the first 3 months of pregnancy, a daily folic acid supplement of 500 micrograms is recommended, as well as eating foods that are naturally rich in folate or are fortified with folic acid. Folate in your dietExcellent food sources of folate include:
Very good food sources of folate include:
Good food sources of folate include:
Although liver is high in folate, it is not recommended for women who are, or could be pregnant, because of its high vitamin A content. Iron and pregnancyDuring pregnancy, a woman’s requirement for iron increases. This is because the developing foetus draws iron from the mother to last it through the first 5 or 6 months after birth. Iron losses are reduced during pregnancy, because the woman is no longer menstruating. However, this is not enough to offset the needs of the developing foetus. It is important for pregnant women to eat iron-rich foods every day, such as meat, chicken, seafood, dried beans and lentils, and green leafy vegetables. Animal sources of iron are readily absorbed by the body. Iron from plant sources is not absorbed as easily, but absorption is helped when these foods are eaten together with foods that contain vitamin C (such as oranges). This is important for women who follow a vegetarian diet. The recommended daily intake (RDI) of iron during pregnancy is 27 mg a day (9 mg a day more than for non-pregnant women). Iron deficiency during pregnancy is common in Australia, and iron supplements may be needed by some women. It is important to discuss your need for supplements with your doctor, as iron can be toxic (poisonous) in large amounts. Iodine and pregnancyIodine is an important mineral needed for the production of thyroid hormone, which is important for growth and development. If you don’t have enough iodine intake during pregnancy, it increases your baby’s risk of mental impairment and congenital (previously known as cretinism). Foods that are good sources of iodine include:
Iodised salt also includes iodine. It is important to avoid adding salt at the table or in cooking, but if you do, make sure it is labelled iodised. Due to the re-emergence of iodine deficiency in Australia, iodised salt is now added to all commercially sold bread in Australia and New Zealand, with the exception of organic and unleavened bread. Pregnant and breastfeeding women have increased iodine requirements. Iodine supplementation of 150 micrograms per day is recommended for women planning a pregnancy, throughout pregnancy and while breastfeeding. Vitamin D and pregnancyVitamin D is essential for your baby’s growth and development and your own health during pregnancy. Vitamin D is important for bone health and for optimal pregnancy outcomes for you and your baby. We get most of our vitamin D from the sun. Ultraviolet (UV) radiation from the sun produces vitamin D in the skin and is the best natural source of vitamin D. Only a small amount of our vitamin D intake comes from our diet – from foods such as eggs, oily fish, margarine and milks fortified with vitamin D. Women who are at most risk of vitamin D deficiency:
You may need a blood test at the beginning of your pregnancy to assess your vitamin D levels. If so, your doctor (GP) will arrange this. Depending on your results, you might need to take vitamin D supplements. During the winter months, it can be more difficult to obtain enough vitamin D. Consider talking to your GP about your vitamin D levels before pregnancy or early in your pregnancy to make sure you begin pregnancy with optimal vitamin D. If you are considering taking vitamin D or any other supplements during pregnancy, always discuss it with your GP first. It is not beneficial to take vitamin D supplements if you do not need them. Multivitamin supplements and pregnancyMultivitamin supplements may be recommended for some groups of pregnant women, including:
Always be advised by your GP before taking vitamin or mineral supplements. Until 2006, Australian dietary recommendations advised increased calcium intake during pregnancy and breastfeeding. This advice has since been revised. Although the baby has a high requirement for calcium during the third trimester of pregnancy (as it starts to develop and strengthen its bones), the mother’s increased capacity to absorb dietary calcium means that there is no need for extra intake. The recommended dietary intake for non-pregnant women (1,000 mg a day for women aged 19 to 50 years and 1,300 mg a day for adolescents or those aged over 51) remains unchanged during pregnancy and breastfeeding. Dairy foods (such as milk, cheese and yoghurt) and calcium-fortified soy milk are excellent dietary sources of calcium. The dangers of dieting while pregnantSome women fear the extra weight gain of pregnancy and may decide to eat sparingly to avoid putting on body fat. Restricted eating or crash dieting in any form while pregnant can seriously compromise your health and that of your baby, and is not recommended during pregnancy. Pregnancy in adolescencePregnant adolescents need more of some nutrients than adult women, because they are still growing themselves. Adolescents may give birth to smaller infants, because they are competing with the growing foetus for nutrients. It is important for pregnant adolescents to make sure they are getting enough iron. Calcium intake is also important, because young women have not yet reached their peak bone mass, and inadequate calcium intake may increase the risk of osteoporosis developing later in life. Pregnant adolescents should eat around 3½ serves of milk, yoghurt, cheese or calcium-fortified alternatives each day to make sure they are meeting their calcium needs. Constipation during pregnancyConstipation is a common occurrence during pregnancy. To help with constipation, enjoy a wide variety of foods that are high in fibre, such as vegetables, legumes, fruit and wholegrains and drink plenty of water. Being physically active can also help with reducing constipation. Nausea and vomiting during pregnancyNausea and vomiting, especially ‘morning sickness’, are common during pregnancy, particularly in the first trimester. Some suggestions that may help include:
Heartburn and pregnancyHeartburn is common in pregnancy because, as the baby grows, there is more pressure on the abdomen. Small, frequent meals may help, compared to larger meals. Try to avoid:
You may also like to try sleeping with your bedhead raised a little. You can do this by putting a folded blanket or pillow under your mattress. Alcohol during pregnancyThere is no known safe level of alcohol consumption for women who are pregnant. Consuming alcohol during pregnancy increases the risk of miscarriage, low birth weight, congenital deformities and effects on the baby’s intelligence. The Australian guidelines to reduce health risks from drinking recommend that the safest option for pregnant women is not to drink alcohol at all. If you find it difficult to decrease or stop drinking alcohol during pregnancy talk to:
The Australian guidelines to reduce health risks from drinking provide more information. Listeria infection and pregnancyListeria infection, or listeriosis, is an illness usually caused by eating food contaminated with bacteria known as Listeria monocytogenes. Healthy people may experience no ill-effects from listeria infection at all, but the risks are substantial for pregnant women. The greatest danger is to the unborn baby, with increased risk of miscarriage, stillbirth or premature labour. A listeria infection is easily treated with antibiotics, but prevention is best. Some foods are more prone to contamination with listeria than others and should be avoided if you are pregnant. They include:
The organism that causes listeria infection is destroyed by heat, so properly cooked foods are not a risk. Salmonella and pregnancySalmonella is a cause of food poisoning that can trigger miscarriage. The most likely sources of salmonella are raw eggs and undercooked meat and poultry. Good food hygiene reduces the risk of infectionGood food hygiene is the best way to reduce the risk of salmonella and listeria infections. Suggestions include:
Mercury in fishIt is suggested that pregnant women eat 2 to 3 serves of fish every week for their own good health and that of their developing baby. However, pregnant women or women intending to become pregnant within the next 6 months should be careful about which fish they eat. Some types of fish contain high levels of mercury, which can be harmful to the developing foetus. When choosing fish, pregnant women should:
Note: 150 g is equivalent to approximately 2 frozen crumbed fish portions. Don’t worry if you’ve had the occasional meal of fish with high levels of mercury. Mercury build-up in the mother’s blood is only a potential problem when that type of fish is eaten regularly. Where to get help
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This page has been produced in consultation with and approved by:
This page has been produced in consultation with and approved by:
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