Playtimes HK Magazine Winter Issue 2018/2019 | Page 28

maternity
Optimal Nutrition
During Pregnancy
Lorraine McLelland offers dietary advice to provide your
developing baby with al the nutrients
P
regnancy is an ideal time
to reassess what you eat.
A nutrient dense healthy
balanced diet will optimise
your vitamin, mineral and micronutrient
nutritional status. This will help provide
your developing baby with all its nutrient
requirements, keep you healthy and
energised, and enable you to lay down
the nutrient stores needed for lactation.
Should I eat for two?
It is a common misconception that
the energy requirements in pregnancy
are substantially increased in
comparison to pre-conception needs.
The UK dietary reference value for
energy intake during pregnancy is an
additional 200kcal a day during the
third trimester only, with requirements
in the first and second trimester
remaining unchanged. Examples
of around 200kcal is a thick slice
of bread and a banana, two 125g
portions of low fat yoghurt, or a 20g
(2 square) portion of dark chocolate.
Though increased activity levels during
pregnancy will lead to higher energy
needs, and if you notice weight loss
you should consult your doctor.
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Supplements: do I need them?
Yes. Pregnant women need more folic
acid than is generally consumed from
dietary sources. 400 micrograms (ug) a
day from when you stop contraception
until week 12 of gestation should help
prevent neural tube defects. Additionally,
10 micrograms (ug) daily supplementation
of Vitamin D is recommended throughout
pregnancy. Vitamin D and calcium work
together to promote healthy teeth and
bone development, and prevent rickets in
the growing child.
Note: Avoid vitamin supplements
containing vitamin A while pregnant.
How much weight will I gain during
pregnancy?
Every woman is different, with
food intake, physical activity, and
metabolism variable between
individuals. The general guideline
follows the one, two, three rule.
Overweight pregnant women should
expect to gain about 14Ibs (6kg),
women in the healthy weight range,
about 28Ibs (12kg) and underweight
pregnant women can gain about 42Ibs
(19kg). It is important not to diet or try
to lose weight during pregnancy.
What to eat?
While pregnancy can present challenges
of nausea, and concerns around
returning to pre-pregnancy weight, a
healthy balanced diet combined with
regular exercise can help you feel fit,
healthy, and physically prepared for
when your baby arrives. Remember
adequate fluid intake is important to
prevent dehydration. If nausea is a
problem, try sipping water or ginger tea
throughout the day. Guidelines suggest
around 1.5-2 litres a day (6-8 glasses),
depending on physical activity and
exercise, sweating and fluid loss through
vomiting or diarrhoea.
Constipation can be common during
pregnancy – gentle exercise, sufficient
fibre, fruit and vegetables, with plenty
of water can help alleviate symptoms.
A healthy balanced diet should
include some starchy carbohydrates
like pasta, rice, potatoes or bread.
Unrefined, wholegrain choices are
higher in nutrients and fibre, and help
maintain healthy blood glucose levels.
Try to include some in each meal.
Fruit and vegetables are great. They
are low in calories and full of vitamins,
minerals and fibre. It’s good to aim for