Nutrition During Pregnancy and Lactationbreast feeding Brisbane


Normal weight gain in Pregnancy

Breast increase    0.5kg
Blood increase     2.0kg
Maternal fat stores    2.5kg
Placenta        0.5kg
Amniotic Fluid    1.0kg
Baby            3.0kg
Uterus increases    1.0kg
Average Total        10-13kg


Good Nutiriton is Important

The health of your baby depends on many factors.  One of the most important is your diet during pregnancy.  Your food must provide the nutrients you need and those needed by the baby.
There is no need to eat for 2  (it is the quality not the quantity of food which is important). 


Planning a Pregnancy

Folic acid can help prevent neural tube defects, such as spina bifida, in your unborn baby.  Women planning pregnancy or likely to become pregnant should take folic acid every day for at least one month prior conception and for the first three months of the pregnancy.


Morning Sickness

Some women have nausea and vomiting early in pregnancy.  It isn’t always in the morning!

It may help to:
* Eat small, frequent meals.
* Try eating light food before getting out of bed.
* Eat bland or plain foods, or food that makes you feel better (within reason).
* Avoid drinking with your meals, especially Tea or Coffee (and only have one cup of tea a day and preferably no coffee).
* If you can’t stand the smell of cooking get someone else to cook.


Constipation

Try wholemeal bread and breakfast cereals high in fibre.  Eat fresh fruit and vegetables and drink plenty of water.


Nutrients needed in larger amounts during pregnancy.


Nutrient | Role | Food Source

Iron
Essential for growth and development,  transports oxygen from lungs to muscles
Meat, especially red meats such as beef, lamb, kidney, chicken and fish.
Other sources: eggs, nuts, soya beans, lentils, baked beans and other peas.

Calcium
Builds and Maintains bones and teeth.
Dairy foods, nuts and seeds.
Other sources: salmon, sardines, dried figs, broc.

Protein
Body and muscle building.
Meat, chicken, fish, eggs, nuts, legumes.
Other Sources: Dairy products, wholemeal breads and cereals.

Fibre
Regulate bowels and prevent constipation.
Wholemeal breads and cereals such as porridge, muesli; brown rice, wholemeal pasta; vegetables; fresh and dried fruit; nuts and legumes.

Water
Needed to excrete waste products. Try to have 6-8 glasses a day.


Indigestion
This may become a problem later in pregnancy as the baby grows and presses on the stomach. Try:
* Avoiding drinks containing caffeine.
* Eating small amounts more often.
* Sitting or standing upright after eating.
* Avoid foods that may disagree with you, E.g. fatty or spicey foods.

Breastfeeding
While breast feeding, your nutritional needs are greater than during pregnancy.  An extra 2000-4000kj may be required by the breast-feeding mother (from healthy foods).  If the energy is from empty energy foods such as sugar, honey, soft drinks, sweet biscuits, the diet will not supply those extra nutrients.

Golden Rules
* Choose a nutritious diet from a variety of foods.
* Eat more fruit and vegetables, wholegrain cereals and bread.
* Cut down on fats and sugars.

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* Drink more water.
* Limit alcohol consumption.

 

Contact Petries Cottage of Natural Therapies for more information, or click on good health to send us an email.
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