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RECOMMENDED DAILY INTAKE DURING PREGNANCY

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RECOMMENDED DAILY INTAKE DURING PREGNANCY

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FETAL AND MATERNAL HEALTH:
Vitamin A:
Avoid excessive amounts of vitamin A as there is a correlation with birth defects and deformities. Because requirements are higher during pregnancy however, still make sure enough foods such as milk, fish, eggs and margarine are consumed.

Alcohol:
Mothers should not drink any alcohol during pregnancy as alcohol increases risk of miscarriage, low birth weight, congenital deformities and intellectual disabilities

Mercury in fish:
Some types of fish contain high levels of mercury, which can be harmful to the developing foetus. In particular, billfish (swordfish, broadbill and marlin) and shark (flake) should only be consumed once per fortnight (1 serve (150 g)) per fortnight –with no other fish eaten during that time to avoid a build-up of mercury in the mother's blood.
Listeriosis:
Listeria is a bacteria that contaminates some foods and has shown links to severe illness in pregnant women and miscarriages, premature labour and stillbirth. Therefore it is recommended to avoid foods susceptible to listeria, such as:

-        Soft cheese, such as brie, camembert, ricotta, feta and blue cheese unless cooked above 65 degrees and served hot

-        Soft serve ice-cream

-        Precooked meals

-        Undercooked meat

-        Raw seafood

-        Unpasteurised foods (some imported goods)

-        Packaged frozen ice-cream

Salmonella:
Salmonella is a bacteria that can cause food-poisoning which can trigger miscarriage. This means it is extra important to avoid raw egg, meat and poultry during pregnancy as your immune system is suppressed during this time.

Nausea and vomiting:
-        Avoid fatty and spicy foods

-        Try food and drinks containing ginger, such as ginger tea

Heartburn:
-        Avoid acidic, fatty and spicy foods

-        Excessive amounts of tea or coffee

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Risk factors are factors that may have a negative effect on the health of the mother and/or fetus.

Some foods may cause the mother to feel unwell or cause the mother or baby harm.

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MATERNAL HEALTH:
Protein:
Protein is important for the changes occurring to the mother’s body such as increasing amount of breast tissue.  Protein can be found in  eggs, yoghurt, chicken, milk, fish and meat.

Fibre:
Fibre helps prevent constipation for the mother
Food sources include:
- Wholegrain
- Fruits
- Legumes
*Important to also maintain water intake

Iron and calcium:
During pregnancy in adolescence it is important to make sure the mother is getting enough iron and calcium as young women are still growing themselves and inadequate calcium can lead to osteoporosis later in life or in the case of lack of iron, iron deficiency.
Foods containing calcium include: milk, yoghurt and cheese
Foods containing iron include: red meat, chicken, pork, fish, legumes and green leafy vegetables.
*intake of vitamin C (e.g. tomatoes and oranges) aids absorption of iron from plant sources which is important for vegetarians
The recommended iron intake is 27mg a day.

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FETAL HEALTH:
Calcium:
Calcium is important during the third trimester for the baby to develop and build strong and healthy bones. During pregnancy calcium is more easily absorbed, therefore the recommended daily intake remains the same during pregnancy, breast-feeding and in non-pregnant women (1000mg), which is equivalent to 3 to 4 serves of dairy per day:

Examples of 1 serve include:

-        A glass of milk (250mL)

-        A tub of yoghurt (200g)

-        2 slices of cheese (40g)

Folate and folic acid:
There are links between an inadequate intake of folate, a B vitamin, and an increased risk of neural tube defects such as spina bifida. The spinal cord develops during the first trimester and therefore it is important to increase the amount of folate consumed at least one month before pregnancy trying to conceive and also during the first 3 months of pregnancy. The recommended intake includes a folate rich diet with an added 400 micrograms of folic acid.
Foods that are rich in folate or folic acid include:

-        Green leafy vegetables

-        Citrus fruits, berries, bananas

-        Legumes

-        Asparagus, broccoli, brussel sprouts

-        Bran flakes

-        Chick peas, lentils

*It is recommended to take folic acid supplements during this time.

Iron:
During the second and third trimester, iron intake should be increased significantly as the needs of the placenta and the growing baby result in the mother having a larger blood volume.

Foods with iron from most rich to least include:

-        Red meat

-        Chicken, pork and fish

-        Legumes, green leafy vegetables and iron fortified cereals

*intake of vitamin C (e.g. tomatoes and oranges) aids absorption of iron from plant sources which is important for vegetarians
The recommended iron intake is 27mg a day

Iodine:
Iodine is essential to the development of the baby’s brain and nervous system as it is needed for the production of the thyroid hormone – inadequate amounts can lead to mental impairment or cretinism for the baby. Therefore it is recommended to increase iodine intake by almost 50% during pregnancy and 80% during breast-feeding.

Sources of iodine include:

-        Dairy

-        Eggs

-        Meat

-        Seafood, seaweed

-        Fortified bread
*it is also highly recommended to take iodine supplements of 150 mg per day prior to conception and during pregnancy and breast-feeding.

Zinc:
Zinc is essential for normal growth and development, in particular, the bones and brain of the baby. Zinc is found in many food sources and most easily absorbed from animal sources.

Sources of zinc include:

-        Red meat

-        Fish

-        Dairy

-        Nuts

-        Legumes

-        Cereals

Protein:
Protein aids the baby’s growth, this means it is important to include foods such as eggs, yoghurt, chicken, milk, fish and meat.

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This includes factors that have a positive effect on the health of the mother and fetus.

Many women need to increase their intake of the following nutrients in order to meet their own and their baby's needs.

Firstly, a varied diet is important to ensure energy and nutrient requirements are being met. It is also vital to neither restrict nutrition nor overeat.

The following nutrients are important to keep in mind: calcium, folate, iron, iodine, zinc and protein

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Many women are unsure about what they can and cannot eat during pregnancy.

Maternal nutrition plays a critical role in both the maternal and fetus' health and can act as both a protective or risk factor.

This presentation outlines the key nutritional information important in order to keep both the mother and your baby healthy.

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https://www.betterhealth.vic.gov.au/health/healthyliving/pregnancy-and-diet
http://www.nutritionaustralia.org/sites/default/files/Healthy%20Eating%20During%20Pregnancy.pdf