Most of us already know which foods we need to eat more of, and which ones are treat foods. You’ll find this is even more important during pregnancy. And while it may seem like common sense, it’s always helpful to have a something to refer back to.
In NZ, the Ministry of Health makes recommendations for healthy eating during pregnancy (Ministry of Health.2006.Food and Nutrition Guidelines for Healthy Pregnant and Breastfeeding Women: A background paper. Wellington: Ministry of Health). Some of the important foods you need are summarised below:
- Fruit and veges – whether they’re fresh, frozen or canned are all excellent sources of vitamins, minerals and fibre.
- Starchy carbohydrates - bread, pasta, rice, kumara and potatoes. Not only do they taste good, but they’ll give you plenty of energy too.
- Fibre – you can find this in wholegrain bread and breakfast cereals, pasta, rice, fruit and vegetables. Constipation can be a common problem in pregnancy and fibre can help to get things moving.
- Protein - lean meat, poultry, eggs, seafood, legumes, seeds and nuts are all good sources of protein, and provide your body with iron and zinc.
- Fish – aim for at least two servings a week as part of your protein rich foods. Fish, particularly oily fish, is a good source of vitamins, minerals, protein and omega 3 fatty acids, which is essential for normal growth and development.
- Milk and milk products – foods like milk, cheese and yoghurt are a great source of calcium and protein.
- Water – try to drink at least six to eight glasses of water each day.
- A vitamin and mineral supplement – the only supplement you definitely need to take is a folic acid supplement and a healthy diet will supply the rest of the nutrients you need. If you are really concerned that you’re lacking in a certain nutrient like iron, talk to your GP.
A few tips to keep your body in great shape
- Alcohol - safe limits are unknown, so many health professionals say it’s best to avoid alcohol completely.
- Caffeine - too much caffeine can lead to low birth weight, and it’s also been linked with miscarriage. Limit your intake to 300 mg a day (Ministry of Health. 2006. Food and Nutrition Guidelines for Healthy Pregnant and Breastfeeding Women. A background paper.Wellington. Ministry of Health).This is roughly equivalent to three cappuccinos, or one large long black. When you’re making your cuppa at home, have a daily maximum of six standard cups of tea, or four to six cups of instant coffee, depending on how strong you make it.
- Smoking – aim to quit well before you start trying for a baby. There are a lot of resources to help you take that healthy leap.
- Be careful - watch foods that are really high in fat and sugar like biscuits, chips, cakes and lollies. Remember that carrying excess weight can put a strain on your body.
