Nutrition during pregnancy
During pregnancy nutrition requirements change. Although there is only a small increase in the need for additional energy there is an increase in the need for certain nutrients. In contrast, certain foods can be harmful to an unborn child. The key considerations during pregnancy are:
Iron
Requirements increase during pregnancy from 18mg per day to around 27mg per day. Good dietary sources of iron include liver, beef, fortified cereals, cashews, baked beans and lamb.
Folate
To reduce the likelihood of neural tube defects in infants women should consume an additional 400 of folic acid a day, both before and during pregnancy. This can be achieved through supplementation or foods. Rich dietary sources of folate include green vegetables, fruit and fortified cereals.
Listeria
Listeria bacteria can be transferred through the placenta and can cause premature birth, miscarriage or damage to an unborn child. Foods to avoid that may contain listeria: • Deli meats, pate • Leftovers (more than 12 hours after cooking) • Pre-prepared salads or unwashed produce • Soft cheeses (brie, camembert, ricotta, feta, blue) • Raw eggs or partially cooked eggs
Caffeine
Limit caffeine-containing drinks to no more than three a day. This includes cola beverages, Mountain Dew soft drink, tea, coffee, chocolate, chocolate flavoured beverages and cocoa.
Mercury
Although fish contains healthy omega 3 oils there has been some concern regarding the level of mercury in fish, specifically in fish that are higher up the food chain. Food Standards Australia New Zealand recommends pregnant women and women planning pregnancy limit deep sea fish to no more than one serve (150 g) per fortnight.