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Nutrition during pregancy

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Nutrition needs during Pregnancy

• Approx additional 200 calories per day in third trimester (without exercise)

• Maintain good quality carbohydrate intake• ‘Graze’ - eat 5-6 small meals per day• Drink at least 8 glasses of water daily

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Vitamins and Minerals

Folic Acid 400 mg

Calcium 1,200 mg

Iron 30mg

Vitamin C 500mg max

Vitamin A Don’t supplement

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Food Substances to Avoid during Pregnancy

• Nicotine• Caffeine (stimulant, reduces iron absorption)• Alcohol • Shellfish • Tuna, Shark, Marlin, Swordfish• Raw eggs (salmonella)• Soft cheese & pate (Listeriosis)• Vitamin A supplements (toxic to the liver)

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Energy For exercise in pregnancy

• Additional calories needed to cover energy expenditure through exercise

• Aim to eat 1-2 hours prior to exercise and try to eat a snack straight after exercise.

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Dangers of Poor Nutrition during Pregnancy

Foetus• Low birth weight babies• Spontaneous abortions• Neonatal death

Mother• Morning sickness• Fatigue• Leg cramps (salt?)• Pre-eclampsia (salt?)• Anaemia (iron)• Salmonella (eggs & chicken)• Listeriosis (soft cheeses & pate)

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Summary

• Be aware of additional calorie intake during pregnancy and activity

• Some vitamins are important to supplement during pregnancy

• Know the foods that should be avoided