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Welcome back to YummyMummys! Today I'm doing a much requested  post on nutrition for both foetal and maternal health. This post will talk about nutrients and foods that act as both protective and risk factors for Mum and Bub.
Enjoy,
M x

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Nutrition as a protective factor for foetal health

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Nutrition as a protective factor for foetal health

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During pregnancy, there are particular nutrients which your baby needs more of to help with development. As an expectant mother, you will need to consume higher amounts of these nutrients;

Calcium:
Babies need calcium to build strong and healthy bones, especially during the third trimester. Luckily, during pregnancy mothers absorb more calcium from their diet than usual so your calcium needs will be met automatically! How cool is that?! As this is the case, recommendations for calcium intake are therefore the same as non-pregnant women. You'll still need around 3-4 serves of dairy food a day. One serve is the same as a glass of milk (250mL), a tub of yogurt (200g) or two slices of cheese (40g). Go nuts with this ladies,  pregnancy is legenDAIRY (bad pun, I know).

Folate:
This is a B-group vitamin found naturally in green leafy vegetables, fruit and legumes. When folate is added to food or used in dietary supplements, it is known as folic acid. Studies have shown that not having enough folate in your diet during early pregnancy can lead to an increased risk of neural tube defects such as Spina Bifida. To reduce the risk of Spina Bifida and other neural tube defects, you need to add an extra 400 micrograms of folic acid to their daily diet. This needs to continue for at least one month before conception (if your pregnancy is planned!), and for the first three months of pregnancy. Most women achieve this by taking a folic acid supplement.

Iodine:

This nutrient is essential for the development of your baby's brain and nervous system. Your iodine requirements increase by 47% during pregnancy and 80% when breastfeeding. If you're feeling stumped about where to get your Iodine from, fish is a fantastic source of Iodine and it is recommended that you eat fish 1-3 times a week. However, try and avoid fish with high levels of mercury (but more on that later). If for some reason you can't meet these requirements, supplements can be taken.

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Nutrition as a protective factor for maternal health

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Nutrition as a protective factor for maternal health

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Pregnancy is not just about looking after your baby, it's about looking after yourself as well. If you're healthy, there's a higher chance that your baby will be too! To ensure your own health, as well as your baby's, make sure to consume plenty of these nutrients;

Iron:
Your iron needs increase significantly during pregnancy, especially during the 2nd and 3rd trimester when the amount of blood in your body increases to meet the needs of your placenta and growing baby. For an iron rich diet include at least two serves of meat, chicken, fish, legumes or nuts every day and eat wholegrain breads, cereals and green leafy vegetables regularly. However, some women just can't seem to get enough iron out of their food (not for lack of trying) so a supplement might be necessary. Your GP or dietitian will decide the best course of action.

Protein:
More protein is needed during pregnancy to support your baby's growth, but is also needed for changes in your body such as increased breast tissue. A healthy, balanced diet will provide enough protein to meet your needs during pregnancy.

For my special vegetarian/vegan Mummies:
Much like with your normal diet, lentils, beans, tofu, eggs and soy milk can replace animal foods in a vegetarian diet. If you're a vegan mummy, you will need to take a vitamin B12 supplement, as this vitamin is needed for the baby’s brain development.

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The health of your baby is the top priority when pregnant. And there are plenty of foods that will help your little one grow and develop, however there are some foods that you should try and avoid where possible;

Foods containing Listeria:
Listeria is a bacteria that contaminates food which can cause an infection called Listeriosis. If transmitted to the unborn baby, it could possibly cause you to have a miscarriage. Listeria can grow at refrigeration temperature and these foods are more susceptible to contamination...
- ready to eat deli meats and hot dogs
- refrigerated pates and meat spreads
- unpasteurized milk and dairy products
- soft cheeses such as queso fresco, feta, brie and camembert
- raw sprouts
- raw/smoked seafood

Fish containing Mercury:
Mercury is a metal. If you come in contact with high levels of mercury during pregnancy, it can cause real problems for you and your baby. Mercury can damage many parts of the human body including your lungs, kidneys and nervous system (that includes the brain, spinal cord and nerves). It also can cause hearing and vision problems. How serious the damage is depends on how much mercury you’re exposed to. Babies exposed to mercury in the womb can have brain damage and hearing and vision problems.

Alcohol:
Even a small amount of alcohol increases the risk of it effecting your baby. Foetal alcohol syndrome, behavior problems, learning disabilities, attention deficit disorder, hyperactivity and aggressive behavior can all be the result of mums drinking during pregnancy. Don't risk it YummyMummys!

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Food as a risk factor for maternal health 

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Food as a risk factor for maternal health 

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Your health goes hand in hand with your baby's health, and there are foods and illness' that you're more susceptible too when you're pregnant;

Foods containing Listeria (again):
This bacteria is not just harmful to your baby, but can cause serious illness in pregnant women as well. Listeriosis may have no symptoms at all, or the symptoms may be very general and include flu-like symptoms such as fever, chills, muscle aches, nausea, and sometimes diarrhoea. The symptoms can take a few days or even up to six weeks to appear. If you experience these symptoms at any point in your pregnancy, seek medical attention, please don't ignore it.

Foods leading to Salmonella:
Salmonella is a bacterium that can cause fever, vomiting and diarrhoea. When you're pregnant you're more susceptible to Salmonella so try and avoid these foods...
- Raw eggs
- Mayonnaise
- Caesar salad dressing
- Raw/undercooked chicken
- Raw cookie dough
- Any dish in which eggs (both yolk and white) are not completely cooked

Managing gestational diabetes:
Gestational diabetes occurs during pregnancy when your body cannot cope with the extra demand for insulin production resulting in high blood glucose levels. But don't fret, 5-10% of all pregnant women have gestational diabetes, and there are many ways of managing it. Gestational diabetes is managed by monitoring blood glucose levels, keeping to a healthy diet and doing regular physical activity. By effectively managing your gestational diabetes, you are reducing the risk of complications in your pregnancy and birth. Gestational diabetes can often be managed with healthy eating and physical activity, but for some women insulin injections will be necessary for the rest of the pregnancy.  After your baby is born, gestational diabetes usually goes away. You will need to get a special blood glucose test six weeks after delivery, just to make sure your blood glucose levels have returned to normal.

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Nutrition is an important aspect of any pregnancy, but don't stress too much my YummyMummys. Follow these guidelines as much as you can and just enjoy the next nine months, it's an amazing time in your life. Next week I will be doing a much requested post on pregnancy and exercise.
Enjoy,
M x

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https://www.thewomens.org.au/health-information/pregnancy-and-birth/a-healthy-pregnancy/food-nutrition-in-pregnancy/

https://www.betterhealth.vic.gov.au/healthyliving/healthy-pregnancy

http://www.parents.com/pregnancy/my-body/nutrition/a-food-guide-for-pregnant-women/

https://www.diabetesaustralia.com.au/managing-gestational-diabetes

http://www.nutritionaustralia.org/sites/default/files/Healthy%20Eating%20During%20Pregnancy.pdf