Helping Your Nutrition While Pregnant

             This is the most important time in our lives, it is therefore very important to maintain good nutrition.

             During pregnancy, the recommended weight gain is approximately 10-15 kg. Women who are under weight may need to

             When pregnant you should add 800-1100 kilojoules to your daily diet. This is actually quite a small amount, remember the old saying “you are eating for two”, if you actually double your intake you will gain excessive weight.

              Here are few suggestions of some of the important requirements while pregnant;

       Vitamin supplements;

n      Some doctors may prescribe a multivitamin as added insurance against deficiencies

n      It is advised to take folate, especially the first three months

n      Iron may be needed

        Even though these things can be prescribed by your doctor, it is good to be aware of the foods that can actually benefit us while we are pregnant. I found I was very low on iron while pregnant and my doctor didn’t believe in prescribing iron which was very sad for me, so I educated myself on certain foods to try and build my energy levels

          IRON; during pregnancy the requirements of iron increases from 18mg to 27mg daily…..

Iron rich foods are;

n      Red meat

n      Fish

n      Enriched cereals

n      Legumes

n      Eggs

n      Dried fruits

n      Leafy green vegetables

            Absorption of iron can be increased by eating foods that are high in vitamin C.

                 CALCIUM; during pregnancy women need 1100mg of calcium daily.......

       Foods that contain calcium are;

n      Low fat milk and dairy products

n      Fortified soy and rice beverages

n      Tofu

n      Canned sardines and salmon

n      Nuts and seeds

n      Leafy green vegetables

                  FOLATE; during pregnancy folate requirements increase from 400mcg to 600mcg, 500mcg needed while breastfeeding…….

      Good sources of folate are;

n      Green leafy vegetables

n      Oranges

n      Lentils

n      Peas and beans

n      Asparagus

n      Liver

n      Avocado

n      Salmon

           If you are planning to fall pregnant doctors will advice you to take folate supplement, this is because the most critical period for folate consumption is during the first 4 to 6 weeks…….

                 PROTEIN; on average we all consume enough protein, but an extra 5g is needed daily……

      Foods rich in protein;

n      Lean meat

n      Poultry

n      Fish

n      Eggs

n      Cheese

n      Nuts

n      Legumes

n      Seeds and grains

              Being aware of all this helped my energy levels while I was pregnant…..

It doesn’t mean it’s a cure, but it does help, it also helps the development of your baby…..

             I hope this helps……….