Pregnancy Diet

During Pregnancy, extra nutrients (and extra food) is required to ensure the health of the expectant mother, and the unborn baby.

Pregnancy Nutrition - What’s Required

• Extra Protein
  Lean meat, poultry, legumes, fish, low-fat dairy.
• Extra vitamin B1
  Peanuts, whole grains, yeast extract, sunflower seeds.
• Extra vitamin B2
  Yeast extract, some dairy.
• Extra folic acid (or folate)
  Sweet corn, broccoli, asparagus, yeast extract, legumes .
• Extra vitamin C
  Fresh fruit - particularly citrus, kiwi, berries, capsicums.
• Extra calcium
  Dairy, fish, leafy greens, soy products.
• Extra iron (during last 6 months of pregnancy)
  Dark-green leafy vegetables, red and other meats, legumes, whole grains.

Foods to Avoid

• Raw or lightly cooked eggs
  May contain Salmonella
• Pre packed/deli salads and meats
  May contain bacteria such as Listeria.
• Soft cheeses such as brie, camembert, blue-vein cheeses.
  Mat also contain Listeria
• Coffee
  No more than 300mg per day (e.g. 4 cups of instant coffee).
• Liver (and liver paté)
  High amounts of Vitamin A that can be toxic
• Alcohol
  Avoid completely.
• Code liver oil and supplements
  High amounts of Vitamin A.

Weight Gain

Weight gain during pregnancy should be about 4.4 pounds (2kg) per month. Extra caloric increase should be in the region of 160-170 extra calories per day.

Fiber intake should also be monitored. In later stages of pregnancy, constipation can become a problem. Drink plenty of water, and obtain fiber from fresh fruit and vegetables, whole grains, nuts, and seeds.

Cravings During Pregnancy

It is quite common to crave unusual foods during pregnancy. While there does not seem to be established scientific evidence that your body requires these foods - it is good to listen to your body.

Craving highly sugary, fatty, or salty foods happens to anyone at the best of times - but does not mean we need more of these in our diet!