nutrition pregnancy booklet - this little booklet highlights the essentials for healthy eating...

Download Nutrition pregnancy booklet - This little booklet highlights the essentials for healthy eating during

Post on 22-Oct-2019

0 views

Category:

Documents

0 download

Embed Size (px)

TRANSCRIPT

  • © I’ve Got Life, 2009 All Rights Reserved www.ivegotlife.com.au

    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.

    For More Healthy Living Tips and Tools, Free Recipes and Free Membership visit: www.ivegotlife.com.au/nutrition

    KISS Nutrition For a Healthy Happy Pregnancy

    Lisa Vance Qualified Nutritionist

  • © I’ve Got Life, 2009 All Rights Reserved www.ivegotlife.com.au

    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.

  • © I’ve Got Life, 2009 All Rights Reserved www.ivegotlife.com.au

    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!

  • © I’ve Got Life, 2009 All Rights Reserved www.ivegotlife.com.au

    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)

  • © I’ve Got Life, 2009 All Rights Reserved www.ivegotlife.com.au

    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.)

  • © I’ve Got Life, 2009 All Rights Reserved www.ivegotlife.com.au

    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 bea

Recommended

View more >