Pregnancy & Nutrition- Part 1

Why What You Eat is Important

The development of a little human being within you - your future son or daughter - demands the very best from you. You won't be able to control everything about the outcome of your pregnancy but the one thing you can

control is your lifestyle and that includes the foods you eat. A healthy balanced food intake will help give your baby the best start in life and with that idea in mind, you will feel good too. You can continue these healthy habits over the important early years of parenting and the development of your child's eating patterns. Knowing and understanding your nutritional needs during pregnancy is important. Nourishment to your baby is transferred via the placenta, the bowl-shaped organ inside your uterus. There is a lot of information avaliable on pregnancy and nutrition, not all is well-researched or backed up by scientific evidence. Remember to be aware of claims made on the basis of small studies and recommendations to restrict varieties of foods, always check with your doctor or dietitian before trying anything.

Pregnancy Tests

Knowing that you are pregnant as early as possible will ensure the best prenatal care for both you and your baby during those highly important first few months. Pregnancy Test Kits, which you can buy from your local pharmacy over-the-counter, will enable you to find out if you are pregnant. These tests are simple to use and can detect pregnancy as early as one or two days after your normal menstrual period is due. Although there are different brands of home pregnancy tests avaliable and the methods of use vary, they all work the same way, by detecting a hormone, human chorionic gonadotropin (hCG), in urine. A pregnant woman starts to produce hCG within 24hours of conception and the amount of hCG increases in the course of the pregnancy. When these do-it-yourself pregnancy tests were first introduced in the 1970s they were not very sensitive or accurate and it was easy to misuse them. The tests avaliable today are accurate and can detect very small traces of hCG. However, different women have different levels of hCG which can affect the reliability of the result. Also avaliable are Ovulation Prediction Kits, which you can use at home, to provide a simple way of monitoring ovulation. These enable you to identify your fertile days and, as a result, increase your chances of becoming pregnant. The kits work by detecting the increased presence of the luteinizing hormone (LH) in a woman's urine in the 24-36 hours before ovulation.

Preparing for Pregnancy

There is still alot to learn about the effects, on a baby, of the parents' lifestyle before conception, but common sense tells us to be in the best shape possible.

Folate (folic acid)

Recent research has shown that seven out of ten cases of neural tube defects, such as spina bifida, can be prevented by women increasing their intake of folate/folic acid for at least one month before and continuing for the first three months of pregnancy. Folate is a water-soluble B group vitamin which is found in leafy green vegetables, legumes (e.g. cooked dried beans, lentils) some fruit and nuts, orange juice and foods with added folate e.g. some breads and breakfast cereals. It is also avaliable in the supplement/tablet form called folic acid. Spina bifida means "split or divided spine". It is a neural tube defect that occurs in the first few weeks of pregnancy when the developing spinal cord doesn't close properly and the babies are born with exposed nerves and damaged vertebrae. The damaged nerves cannot be repaired and the effects are permanent. As well as having folate rich foods, a supplement of 400 micrograms of folate per day is recommended for at least a month before you fall pregnant and during the first three months of pregnancy. Remember not to overcook fruit or vegetables as vital folate can be easily lost. The amount of folate in foods is sometimes listed on the nutritional information panel on food packages. Many foods have also started to display information on packaging stating that they contain folate. Please note that the recommended daily intake (RDI) of folate on packaging is usually for the general population, unless stated otherwise. The recommended amount for women of child-bearing age is over twice that amount.

Foods Rich in Folate

The following foods contain at least 40 micrograms per serve:
                                                                        
Oranges                                                            
1 Orange

Cooked Brocoli/Cauliflower                            
3/4 Cup

Cooked Spinach/Brussel Sprouts                       
1/2 Cup

Baked Beans                                                           
1/2 Cup

Cooked Lentils                                                        
3/4 Cup

Peanuts                                                                   
1/4 Cup

Bread with added Folate                                       
1 Slice

Breakfast Cereal with added Folate                  
3/4 Cup

Avocado                                                                   
1/2 Avocado

The following foods contain at least 10-20 micrograms per serve:
                                                                
Wholemeal Bread                                                
1 Slice

Banana                                                                   
1 Banana

Strawberries                                                          
1/2 Cup

Tomato                                                                   
1/2 Cup

Yeast Extract Spread                                           
1/2 tspn