FIGURE: COMPOSITION OF PREGNANCY
WEIGHT GAIN
Uterus, placenta,
amniotic fluid,
and mammary
glands (~18%)
Body fat (~26-30%)
Blood (~10%)
Extracellular
fluid (~15%)
Foetus (~27%)
Overall, water accounts for over half of the maternal weight gained
during pregnancy, which contributes to swelling, fluid retention and
puffiness, but disappears soon after birth. The best advice is to try
and embrace the journey that their body is headed on. Pregnancy
is most certainly not the time to be dieting or restricting your food
intake (unless advised to by a doctor). Those that nourish their body
and remain active throughout their pregnancy will assist greatly in
their post-natal recovery.
Common concerns during pregnancy and how
nutrition can assist
During pregnancy, women may experience some – or none – of the
following health issues. Many common concerns can be influenced
and/or managed by diet, including gestational diabetes, morning
sickness, heartburn and constipation.
Morning sickness
Those experiencing morning sickness may find themselves eating
whatever they can to keep food down:
often dry, bland, high carbohydrate, lower
nutrient dense foods, such as toast and
crackers. Tips to try and combat and
relieve the symptoms of morning sickness
include:
• Eating
small
amounts,
often.
Carbohydrate-rich snacks are a good
option e.g. cheese and crackers, toast,
cereal or fruit.
• Incorporating ginger, rice cakes,
pineapple, watermelon or sucking on
lemon.
• Staying hydrated by drinking plenty of
fluids, mixing in some electrolytes or
eating foods with higher water content
such as fresh fruit.
• Avoiding fatty or spicy foods.
• Keeping dry crackers at their bedside
to eat before getting up in the morning.
Having something small in their
stomach before they get up can help
to beat the feeling of morning sickness.
• Participating in gentle physical activity.
While it may be the last thing your client
feels like doing, some studies have
26 | NETWORK AUTUMN 2020
THE QUICK READ
• Weight gain during pregnancy varies for each woman, but on
average can range between 11-18kg
• In a healthy pregnancy only 26-30% of weight gained is from
body fat: the foetus, extracellular fluid, blood, uterus, placenta,
amniotic fluid, and mammary glands account for the rest
• Women who remain physically active and maintain a healthy
diet throughout their pregnancy can reduce the risk of
gestational diabetes by 27%
• Morning sickness, heartburn and constipation are all common
concerns throughout pregnancy, but nutritional strategies can
assist in preventing and/or managing these
• Low iron levels are common during pregnancy, and while dietary
strategies can help to maintain iron stores, iron supplements
are often required
• Pregnancy is not the time to be dieting, unless advised to do so
by a medical professional.
shown that light activity assists with morning sickness.
Gestational diabetes
Gestational diabetes is a form of diabetes that occurs during
pregnancy. The test for it, which is conducted at around 26-28 weeks
into the pregnancy, gauges whether the expectant mother has higher
than normal blood glucose levels.
There are a number of pre-existing factors which can increase
the risk of developing gestational diabetes, including; being aged
40 years or over; having a family history of type 2 diabetes; being
above the healthy weight range; being of Aboriginal or Torres Strait
Islander descent; or having had gestational diabetes during previous
pregnancies.
Between 12-14% of pregnant women will develop gestational
diabetes, but remaining physically active and maintaining a healthy diet
throughout pregnancy can reduce the risk of developing it by a very
significant 27%.
For those who do develop gestational diabetes, nutrition can help
to prevent, delay and manage any need for insulin. The following can
assist in maintaining a healthy diet and lowering the risk of gestational
diabetes during pregnancy:
• including complex carbohydrates (those containing more fibre)
and spreading them out over the day
• pairing lean protein with carbohydrates for all meals and snacks,
because protein helps to keep you feeling full, sustain energy and
better control blood sugar levels
• eating small regular meals throughout the day and not skipping
meals: when food is distributed evenly throughout the day, blood
sugar levels remain more stable
• eating breakfast to help replenish and stabilise lower blood sugar
levels that are common in the morning
• limiting intake of processed foods and beverages that are high in
simple sugars and saturated fats, such as soft drinks, fruit juices,
fatty meat and fatty snack foods
• including high-fibre foods such as fresh fruit and vegetables,
whole grain breads and cereals, beans and legumes, which are
broken down and absorbed more slowly than simple
carbohydrates, which may help keep your blood sugar levels from
going too high after meals
• participating in regular physical activity and hydration.
Iron deficiency
Iron is essential for making haemoglobin, the molecule that carries