Nutrition in Pregnancy Clinical Nutrition and Dietetics department

Nutrition in Pregnancy Clinical Nutrition and Dietetics department, Rotunda Hospital

Nutrition in pregnancy Eating for two? � Good nutrition = building blocks for healthy pregnancy. � Nutrient requirements increase during pregnancy. � Energy (calorie) needs only slightly increased. � Choose quality foods packed full of vitamins, minerals and other nutrients.

Carbohydrates � Main energy source for mum and baby � Choose unprocessed choices (wholegrains and no-added sugar) for fibre, vitamins and minerals. � Aim to eat some of these foods at each meal.

Protein � Important for growth and repair of muscle and body tissue especially during the 2 nd and 3 rd trimesters. � Include at 2 or more meals each day. � � First half of pregnancy 2 servings Second half of pregnancy 3 servings Choose healthier choices Limit processed choices

Protein Supplements Protein supplements are not recommended during pregnancy

Fat � Important energy source. � Key for baby’s growth and development. Choose healthier fats Avoid unhealthy fats

Omega 3 Fatty Acids � Brain & eye development � Heart health � Oily fish 1 -2 per week e. g. salmon, mackerel, trout � Vegetarian sources � Supplements

Folic acid/ Folate � Important before and throughout pregnancy. � � � Development of the spinal chord Blood formation needed during pregnancy and oxygen supply 400μg folic acid supplement throughout pregnancy � Some � women need to take a higher dose supplement Folate in food is important throughout pregnancy � � Fruit, vegetables, Grains, Legumes, Citrus fruits and juices.

Iron Ø Need 16 mg per day Ø Important in pregnancy: Ø Ø Helps prevent anaemia Carry oxygen to the baby Brain development Healthy baby weight Ø Stored from week 25 Ø Iron supplements?

Calcium & Vit D � � Important in pregnancy: � Helps control blood pressure � Helps make strong, healthy bones � Helps prevent diseases in later life Eat 3 -5 servings of calcium-rich foods per day � � � Milk, yoghurt and cheese Fortified soy, oat, nut milk-alternatives Sardines Kale, broccoli, nuts and beans. Take Vitamin D supplement daily (10μg ) � Good food sources include: Oily fish, fortified milk and eggs.

Iodine � Helps brain development � Helps learning � Dietary requirements: 50% greater in pregnancy. � Found in white fish and dairy foods (milk, yoghurts, cheese).

Fluids

“Junk” food OBESITY DIABETES HEART DISEASE

Meal Pattern � 3 main meals � 2 -3 healthy snacks in between

Healthy snack ideas � Fruit � Nuts/trail mix � Crackers and cheese � Oat cracker & banana � Veg. sticks or pita with hummus � Yogurt +/- fruit/granola � Brown bread with avocado & tomato � Apple & peanut butter � Popcorn

Food safety

Supplements � Folic acid - 400μg (first 12 weeks) � Iron � Omega 3 � Vitamin D - 10 μg � Pregnancy multivitamins Safe in pregnancy!

Physical activity � Benefits: Helps reduce blood pressure � Helps manage fat in your blood � Helps manage sugar in your blood � � Recommendations: 150 minutes (30 mins x 5 days per week) � Always check with Dr/ Midwife before starting a new exercise �

Nausea & Vomiting � Little & often � Dry, bland carbohydrates � Listen to cravings! � Medications � If you cannot hold down fluids – attend ER

Heartburn � Medical treatment � Triggers � Small frequent meals � Relief � Sleep at an angle � Loose comfortable clothing

Constipation ibre itness luids

Gestational Diabetes � � Who is at higher risk? � BMI > 30 kg/m 2 � Maternal age > 40 years � Family history � Previously given birth to a large baby � Certain ethnicities How can I reduce my risk? � Healthy eating � Regular meals � Wholegrain carbohydrates � Reduce intake of ‘free sugars’ � Exercise � Healthy weight gain in pregnancy

Weight gain BMI Weekly weight gain from 2 nd trimester Underweight <18. 5 0. 5 kg 1 - 1 ½ lb Normal 18. 5 -24. 9 0. 4 kg 1 lb Overweight 25 -29. 9 0. 3 kg ½ - 1 lb Obese >30 0. 2 kg ½ lb

Food Hygiene � Wash hands before handling food � Eat foods before “Use By” date � Separate storing of cooked & uncooked meats � Cook food thoroughly (boil eggs until yolk is hard) � Use different chopping boards � Wash fruit & veg. well � Keep fridge <5°C and freezer <18°C

Breastfeeding Benefits for Mum • Help return to pre-pregnancy weight • Reduce risk of breast cancer, type 2 diabetes & osteoporosis • Reduced cost • Bonding Benefits for Baby • Optimum nutrition • Immune benefits • Reduce risk of obesity & chronic disease • Increased IQ • Bonding

Take-home message � “Eating for 2” … But focus on quality over quantity � Variety is key � It is never too late to make a positive change Enjoy your food!

Thank you! Dietetics department: (01) 817 2550