TABLE: COMMON CAFFEINE
SOURCES AND CONCENTRATIONS
Caffeine source Caffeine concentration
Serve of instant coffee 80-100mg
Serve of filter coffee 140mg
Black tea 20-70mg
Green tea 20-40mg
Coke 355ml 20-35mg
Diet Coke 355ml 20-50mg
Pepsi 350ml 40mg
50g bar of plain (dark) chocolate 50mg
50g bar of milk chocolate 25mg
foods and those high in sugar can contribute to excess weight gain,
high blood sugar levels and gestational diabetes.
Juice: When making or choosing a juice I recommend opting
for a 2:1 ratio of vegetables to fruit if possible. The higher dose of
vegetables helps to reduce the total amount of sugar compared
to fruit juice alone, in addition to adding fibre and a wider range of
micronutrients. I recommend avoiding, or limiting, pre-packaged
juices due to their high sugar and energy content.
Smoothies: These are perfect go-to meals during pregnancy,
particularly for women who already have children, work full time
or have been suffering from a decreased appetite due to morning
sickness. Women who fall into these categories are often associated
with a decreased intake of fresh vegetables, so smoothies are a great
way to hit RDI’s throughout pregnancy.
When it comes to smoothies, ensure some vegetables are
included, along with sources of protein and fat which assist with
tissue growth, cognitive and retinal development in the growing baby.
Good sources include Greek yoghurt, protein powder, chia seeds,
flax seeds/flaxmeal, nut butter, avocado and coconut yoghurt.
Kombucha
This is another controversial beverage during pregnancy, and one that
comes down to personal choice. Although it’s been around for a long
time, it’s only in recent years that it’s become a café and supermarket
staple, so research into drinking kombucha during pregnancy is very
limited. While kombucha is a great source of probiotics, promotes
gut health and is a nice alternative to having a drink when you are
trying to avoid alcohol, there are some things you should consider
regarding consuming it during pregnancy.
Many people don’t realise that kombucha actually does contain
a very small amount of alcohol, which is produced during the
fermentation process. If stored improperly, too long, or brewed in
unsanitary conditions, both unpasteurised kombucha and home-
brewed varieties can also develop mould and bacteria. Unless a client
was a regular ‘booch’ drinker prior to falling pregnant, it’s probably
advisable for them to avoid it throughout their pregnancy. Many
home brews are unpasteurised, so fall into the same category as
soft cheeses that are recommended to be avoided during pregnancy
due to the listeria and bacteria risk. Although the risk is low, it is
important for clients to be aware of this. My recommendation would
be to opt for store-bought varieties of kombucha rather than home
brew throughout pregnancy, due to more controlled processing and
decreased risk of bacteria.
Juices and smoothies
During pregnancy, juices and smoothies are a fantastic and
convenient way to help get your daily dose of micronutrients, fruit
and vegetables. However, not all smoothies or juices are created
equal, with many being high in both energy and sugar. Cold pressed
or freshly squeezed juices are much better options than many store-
bought varieties, but can still be high in sugar. Consuming processed
24 | NETWORK SUMMER 2019
Protein powder
Many expecting training clients ask ‘can I take protein powder whilst
pregnant?’ Supplements should never replace a balanced, healthy
diet and whole foods, but there are times when it can be useful
or advisable to supplement. Yes, it is safe to use protein powders
during pregnancy, as long as you don’t have a ‘high’ consumption of
protein already.
The Nutrient Reference Values for Australia and New Zealand
for protein during pregnancy is 1g per kg of body weight per day. I
recommend active individuals to aim for a minimum of 1-1.5g per kg
per day: for someone weighing 70kg, that equates to about 70-105g
of protein per day during pregnancy. An example of how a client may
reach this level of protein intake might be:
• Breakfast of 3 boiled eggs, approximately 21g protein
• Lunch or dinner of one serve (100g) of chicken, approximately 30g
protein
• Snack of one serve of almonds (15-20g), approximately 6-10g
protein