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N This little booklet highlights the essentials for healthy

eating during pregnancy- presented in a KISS (Keep It Straight and Simple). Lisa includes general healthy eating guidelines and also answers a few Frequently Asked Questions faced by many women during pregnancy.

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KISS Nutrition For a Healthy Happy Pregnancy

Lisa Vance Qualified Nutritionist


So Congratulations you are pregnant! What a wonderful and exciting time this is, you are going to have a baby! Usually the question on most expectant mothers lips is what do I need to do to ensure that I have a healthy happy baby? If we consider that you create the nurturing environment in which your baby will grow and develop, then the answer is really quite simple… One of the most important things you can do when you are pregnant is to look after yourself. Looking after yourself ensures that your babies little environment is optimum and contains all that it requires for growing into a healthy baby, it also sets the stage for your child’s health for the rest of its life. And, importantly it ensures that you are healthy, vibrant and full of life so that you can live the life you want, set a good example and successfully raise your child. Numerous studies show how the health of a mother during pregnancy directly impacts the health of the child, not only as a baby but also later in life, particularly with regards to disease risk e.g. heart disease.


Where to start: The best place to start is by ensuring you have the basics covered. How healthy were you when you fell pregnant? Ideally, you were already healthy and better still, you had put some thought into preparing your body for pregnancy. Great, if you answered yes to either of these! The reality though is that not all pregnancies are planned and many women don’t know they are pregnant until part way through their pregnancy. So if you didn’t or haven’t or aren’t particularly healthy, for whatever reason, now is a great time to start to look after your health. Consider what little changes you can make to create a supportive environment for your developing baby and start straight away. Not just for your baby’s sake but also to create a greater sense of well-being, better energy levels, a smoother pregnancy and labour, and longevity in your own life.

I have chosen 5 important guidelines for you to focus on to achieve a healthy diet and reap the rewards:

1. Eat a rainbow. Eating a variety of different foods ensures a balanced diet and a spectrum broad enough to ensure you are getting the full range of different nutrients you require. Check out the Rainbow table for ideas.

2. Choose Fresh, Whole, Real (and where possible organic) food that most closely resembles its natural state: 80 % of the time. This will reduce the toxic load on your body and ensure you get the enzymes, fibre, antioxidants and all the other goodness available in food.

3. Combine protein with Carbohydrates. Managing your “blood sugar levels” is the best way of keeping your mood, energy, hormones and weight stable; this can be achieved by adopting this simple strategy. Eating small regular meals is also beneficial.

4. Keep well hydrated. At least 8 glasses of water or pure fluids a day (water, freshly juiced vegetables or fruit, “safe” herbal teas: Rooibos, white tea, Jasmin tea, lemon and ginger tea). Your blood volume increases during pregnancy, it is necessary to keep hydrated.

5. Listen to your body and eat according to your individual makeup. If a food makes you feel sick, low in energy, tired, makes your nose run or your ears ring, affects your breathing, makes your heart race, gives you diarrhea, makes you bloated or your skin break out, don’t eat it!


Eat a Rainbow!

Grains and Cereals

Fruits and Vegetables

Beans, Legumes, Pulses, and

Animal proteins

Fats and Oils

Oats, rice, rye, millet, barley, quinoa, corn (sweet corn, popcorn, corn on the cob, tacos), wheat (pasta, bread, couscous, wraps), gluten free breads and cereals

Apple/pear, citrus (oranges, mandarin, grapefruit, lemon), banana, berries, melons, figs, apricots, grapes, papaya, pineapple, peaches, lychees, papayas, mangoes, berries Carrots, pumpkin, sweet potato, butternut, beetroot, broccoli, spinach, Asian greens (bok choy), mushrooms, olives, onions, cucumber, garlic, cabbage and Brussels sprouts, salad leaves (lettuce, rocket, watercress), chicory, peas, green beans, parsnip, leeks, courgettes, squash, celery, turnips, artichokes, asparagus, radishes, nightshades (potato, aubergine, peppers, tomato)

Black eyed beans, chick peas, brown and red lentils, mung beans, mung daal, soy beans, tempeh, tofu, white beans, black beans Meats: Chicken, Beef, pork, lamb/mutton, kangaroo, ostrich, turkey Fish: Mackeral, hake, snapper, sardines,salmon Other sources: Nut, seeds, eggs, hard pasteurised cheeses

Avocado, Almonds, walnuts, brazil nuts, cashews, pistachios, nut butters, sesame seeds, tahini, pine nuts, sunflower seeds, pepitas, flax seeds, olive oil, coconut oil, flax seed oil, sesame seed oil, palm oil

4 Servings

7 Servings

Variety of colours. Choose green, red, white, purple, orange daily.

2 Servings

At least one vegetable protein a day

2 Servings

(From vegetable or plant sources! Fat from dairy and meat ia less desirable)


What, if anything, do I need to do differently now that I am pregnant? With regards to nutrition during pregnancy, the most important things will be to ensure that you are meeting your nutrient needs and avoiding possible harmful substances. You are probably wondering which specific nutrients you want to be having more of and which foods you want to avoid during pregnancy? Meeting additional Nutrient Needs: B vitamins: Your requirements for B vitamins will increase as your energy requirements increase. B vitamins are also very important for your baby’s development as deficiencies can have severe consequences. For example inadequate B6 has been linked to infants having low birth weight and Folic acid (Folate) deficiency can lead to severe deformities. Rich sources of B Vitamins include green leafy vegetables, wholegrain breads and cereals and legumes (lentils), meat, nuts and certain fruits. B6 is needed for the functioning of the nervous system and the immune system and to convert protein into energy. Good sources of B6 include, green leafy vegetables, nuts, bananas and melon. Folic acid is needed in the production of genetic material, it helps create healthy blood cells and it helps the body absorb iron. All of which are vital during pregnancy and which is why-

your requirement doubles during pregnancy. An adequate folic acid intake during the month before conception (and throughout the first trimester) can help to prevent one of the most common types of birth defects known as Neural Tube Defect or Spina Bifida. It may be necessary and certainly beneficial to supplement Folate preparing for pregnancy and at least during the first few months of pregnancy (400mcg per day). Vitamin B12 is required for normal cell division and also activates the folate enzyme. Requirements are slightly higher for pregnant women. These needs can be met by increasing consumption of meat, fish, eggs or dairy products. Supplementing B12 (under the tongue) will be beneficial for vegetarians. Vitamin A is essential for reproduction. But also is necessary for growth, healthy skin, hair, vision and the immune system. Good sources of vitamin A include cheese, egg yolks, or can be made from betacarotene found in orange, yellow and green vegetables. (Exercise caution in supplementing or having excess vitamin A, as it is toxic in high quantities.)


Vitamins A, C and E are all important during pregnancy partly due to their powerful antioxidant qualities. These are present in fresh fruit, vegetables and plant oils. Zinc is important both for conception and during pregnancy. Deficiencies have been linked with low birth weight babies. Zinc levels can be improved by eating zinc rich foods. Sources include lamb, turkey, sardines, hard cheese, grain, beans, cereals, dried apricots and figs, and green vegetables such as watercress, spinach and peas. Calcium: It is important to consume calcium rich foods on a daily basis to ensure optimum calcium status for you and your baby. Intestinal calcium absorption more than doubles in early pregnancy and in the third trimester there is a dramatic shift in calcium across the placenta to enable your babies bones to calcify. During lactation there are increased requirements on calcium stores. Calcium rich foods include cruciferous vegetables like broccoli, legumes and beans (e.g. pinto beans), almonds, sesame seeds, cheese, yoghurt. Aim to have 3 to 4 servings of calcium rich foods every day. Dairy is not the only source of calcium to check out other alternatives visit: www.ivegotlife.com.au/tools Vitamin D has a role in calcium metabolism, it stimulates Calcium absorption from the GI tract. Egg yolks, fatty fish, butter and fortified milk are good sources of vitamin D, as is the sun. Sit in the morning sun (10 or 11 am, and expose the skin on your face and arms beyond your elbows).

Iron: The pregnant body is very good at accessing available iron. During pregnancy iron absorption by the mother nearly triples and the hormones of pregnancy mobilise iron from storage sites and make it available in the blood. While pregnancy itself does not initially increase iron demand, many women enter pregnancy with depleted stores, they have had low intakes and high losses of iron (because of repeated menstruation). To prevent iron deficiencies an iron rich diet is necessary: chicken thighs, red meat and green leafy vegetables , eggs are good sources. Vitamin C will enhance iron absorption. (Avoid liver because of possible vitamin A toxicity). To treat iron deficiency, supplementation may be beneficial. Look to supplement Ferrous Sulphate, taken between meals or at bedtime on an empty stomach (to aid absorption), take with liquids other than milk, tea and coffee (which will inhibit iron absorption) Naturally all vitamins and minerals are important to create and grow a healthy baby, this list is not exhaustive. Iodine deficiency can result in birth defects, other minerals such as selenium and manganese are important, vitamin C and E are also important for a healthy pregnancy. Eating a balanced diet rich in a variety of fresh whole foods will ensure you get all the nutrients your body needs.


Meeting Increased Needs: Energy: While you won’t need to “eat for two” your energy requirements will increase in the third trimester. Make sure you are eating enough good quality carbohydrates to supply these increased needs to spare protein for growth and development. (If you don’t have enough carbohydrate your body will convert protein into energy). You will need an additional 200kcal a day, that’s approximately 250g of carbohydrates a day. Carbohydrates are present in vegetables, whole grains, breads, cereals, fruit so this is relatively easy to achieve. Protein: Your protein needs will increase by approximately 6g/day, to allow for the expansion of maternal blood and tissue, placenta, and growth of your baby (resulting in birth of around a 3.3 kg infant). Unborn babies cannot make protein, so they rely on your intake. Therefore aim to enjoy about 60g of protein per day. Protein is present in grains, nuts, seeds, beans, lentils, eggs, cheese, fish and meat. To give you an idea of how much you need to eat, 175g salmon fillet contains 35 g protein, 250g boiled brown lentils contains 22 g, 225g boiled white rice contains 6 g, 50g of cheddar cheese contains about 13g, 225g of steamed tofu contains 18g, 225g sirloin steak contains 37 g of protein. It is possible to meet your protein requirements by following a balanced diet.

Try to eat mainly vegetable protein sources, it is best not to over consume animal protein, cheese, meat, they are high in fat and also hard on the body (digestive tract, kidneys strain and leach calcium from your bones) when consumed in excess. Essential Fatty acids: Omega 3 is crucial for your baby’s development, from their brains and nervous system, to their eyes and birth weight. Deficiencies have been linked to cerebral palsy, blindness and deafness. Fish oil consumption has been shown to increase birth weight. Good sources include flax seeds, sardines, salmon, mackerel.


Risks and Foods to avoid: Some foods are not recommended during pregnancy because of their associated health risks, this is mainly due to pathogens (e.g. bacteria and parasites) and toxicity risks (e.g. vitamin A, heavy metals) which can have an effect on the unborn child. Key concerns are Salmonella, Listeria, Toxoplasmosis, Drug toxicity (alcohol and nicotine), Mercury poisoning, Vitamin A toxicity What to do- Safety Tips:

� Wash your hands, and wash or peel fruit and vegetables

� Eat fresh food, properly cooked and heated. Cook and prepare your own food as much as possible, heat it until piping hot and eat it on the day of preparation.

� Wear rubber gloves when gardening, and when cleaning cat litter (which should be kept clean).

� Keep your fridge temperature between 0 and 4 o � Eat foods by their best before dates

Avoiding Potentially Harmful substances: The following foods have been associated with increased harmful risks during pregnancy and should be avoided or eaten with caution:

� Soft, semi-soft, mould ripened or blue cheeses and unpasteurized or raw milks (Hard pasteurized cheeses are ok, generally so are cottage cheeses, ricotta and mozzarella)

� Foods that contain raw or partly cooked egg (mousse, mayonnaise, sorbets, soft meringues, cheesecakes, some icing). (Cooked egg is fine),

� Raw, or rare meats (cook meat thoroughly and eat at time of cooking)

� Liver � Limit intake of fresh Swordfish, fresh tuna, shark (one

serving a month) (Tinned tuna is probably ok twice a week).

� Tropical fish such as groper, amberjack, and mahi mahi, smoked fish

� Seafood (crab, prawn, oysters) � Pre-prepared salads and ready made deli meals (Be

cautious with these) � Peanuts

Other Considerations: The following substances are all potentially harmful for you and your baby.

� Drugs and over the counter medicines (ask your doctor)

� Limit Caffeine � Avoid Alcohol � Avoid Nicotine


How can you make sure you meet these increased needs without overeating? Eat a balanced diet and don’t get caught in the trap of “I am eating for 2”. Listen to your body and eat according to your lifestyle (how active and busy are you)?

How much weight you gain during your pregnancy will usually depend on how much you weighed when you conceived. You can generally account for a minimum of 4.5 –7 kg of baby, placenta, fluid, blood volume and products of pregnancy. In terms of healthy weight gain, here are some guidelines: An average pregnancy, of someone within their normal weight range can expect to

gain between 11 and 16kg, if you were underweight at time of conception: a range of around 13 and 18kg or if you were overweight: 7 to 11kg.

Eat small meals often, eat healthy nutrient dense foods, limit animal fats, sugar and processed foods and follow the guidelines earlier and you can expect a healthy pregnancy. Can I prevent gestational diabetes? Eating fresh whole foods and managing your blood sugar levels will help to prevent and manage gestational diabetes. Eat small regular meals and combine protein with carbohydrates. Avoid highly processed and refined carbohydrates such as biscuits, sweets and cakes, white breads and sugary foods and drinks. How can I avoid heartburn and indigestion? Heartburn and indigestion are commonly experienced towards the end of pregnancy. Generally some things you can do to avoid it are:

� Eat small meals or snacks and avoid eating large amounts of food in one sitting.

� Chew your food properly and take your time over eating your meals

� Avoid drinking too much while you are eating � Limit spicy and highly seasoned, fried and fatty foods,

alcohol, processed meats, caffeine and fizzy drinks which all appear to aggravate heartburn.

� Eat your dinner early and wait before lying down. It is important not to rely on medication, which can interfere with the absorption of vitamins and minerals. Antacids can contain high levels of aluminium and sodium which are risky, so are best avoided.


What can I do to avoid constipation? The changes in hormones particularly progesterone can make pregnant women susceptible to constipation. Ensure you eat a diet rich in fibre i.e. plenty of fresh fruit, vegetables and whole grains, dried fruit, drink at least 2 litres of water a day and exercise can help, try to go for a walk or a swim every day. Help, what can I do for leg cramps? There appear to be a few possible causes for your leg cramps: an imbalance in certain minerals such as calcium and magnesium; pressure on the nerves and blood vessels caused by your expanding uterus and the baby pushing down can lead to decreased circulation and nerve signalling. You can try the following:

� Eat calcium and magnesium rich foods e.g. almonds and pumpkin seeds and dark green leafy vegetables

� Avoid soft drinks- they contain a lot of phosphorous � Wear shoes with low heels � Try stretching your calf muscles several times before

going to bed � Avoid standing for long periods of time or sitting with

crossed legs � Stretch! Stand with your legs straight and bend your

toes towards your head without bending your knees � Try moving, moderate exercise like walking can help to

get the blood flowing.

Why do I get cravings? There are several explanations for cravings. Some include: a subconscious drive trying to meet deficiencies, changes in your sense of taste and smell during pregnancy can lead to cravings of more flavourful foods, and interestingly hormonal changes can lead to certain non food cravings, for example an increased desire for sex. Be sure you are eating a balanced diet, and listen to your body, it will tell you what it needs. If you are craving something that you think will be harmful to you or your baby though consider seeking professional advice. Is there anything I can do for nausea or morning (all day!) sickness?

� Eat regularly (every 3 hours eat something small), an empty stomach can worsen nausea

� Drink plenty of water � Try drinking ginger tea, or fresh ground ginger in your

food � Eat fresh fruit and fresh veggies � Listen to your body and avoid the foods that you are

sensitive to � Limit processed foods or foods that may contain

preservatives, or other artificial additives, as these toxins can trigger nausea


Great Resource Texts: Optimum Nutrition: Before, During and After Pregnancy. By Patrick Holford and Susannah Lawson Healthy Eating for Pregnancy By Amanda Grant


Wishing you health worth celebrating!Wishing you health worth celebrating!Wishing you health worth celebrating!Wishing you health worth celebrating!

If you have any questions or you would like some extra support or we can help you in any way as you prepare to

have your baby, please contact us at: www.ivegotlife.com.au/contact-us

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